Back musculature training is important for increasing leg strength, flexibility and strength, as well as preventing and relieving lower back pain, much of the work involved in this area and predicting the onset of injuries. It helps lift buttocks, increase muscle mass in the work area and decrease excess cellulite.
It is important that rear leg exercises are performed under the guidance and guidance of a physical education professional, in order to avoid injuries to the greatest extent possible, especially for people who do not pose flexibility who would be sedentary.
- Seats are a complete exercise involving several joints and muscles.
- Including those present in the back of the muscles.
- There are many ways to make chairs.
- They can be done only with body weight.
- With the bars extended over the person’s shoulders with that of the person.
- Training level and lens.
If the bar is placed on the shoulders, it is important to cross the arms well, and to decide the hand should be the bar that touches the left and vice versa, if the bar is placed on the extension, which is the most common, It is recommended to support it by placing the laces towards the ground, in both cases it is necessary to keep the ties fixed to the ground and make the movement according to the received orientation and maximum amplitude for the muscles to work Properly.
How to do it at home: at home, it is possible to make chairs with the right weight of the body and hands, you should also pay attention to the amplitude of movement and the holding of the claws to the ground.
Dead weight is one of the main exercises to work the back of muscles and buttocks, and can be performed with both the bar and the man, according to the preferences and degree of training of the person. The weight is very simple, the person must carry the load in front of his body but at least at the height of the shoulders and shoulders, keeping it separate and with his legs stretched or slightly bent. depositing the cargo.
There is also a variant of this exercise that consists of placing the bar on the extension, as on the pillars, and the person performs the movement of the mute weight.
Some people, to give more burden to training and promote hypertrophy, combining weight with another exercise for the back, often use strength aids such as an extension of the quadriceps and femoral loop, which allow the legs to work against the seat. Do a series of exercises and then do the other one. In these cases, it is usually necessary to have an interval of 1 minute or 1 minute and measure that the muscle recovers enough to start a new series.
How to do it at home: To make the weight change at home, it is enough to have objects with similar weights that play the same role as dumbbells to move the movement.
Unilateral weight is a variant of weight, which allows to work the posterior muscles, in addition to promoting flexibility, strength and balance. The exercise should be done by supporting a Russian man or person (kettlebell) in front of the body with one hand. After that, the leg corresponding to the hand that supports the weight must remain stable in the snow and the other must remain suspended in the air when performing the movement, the movement is the same as the weight changes, if you decide to drop the load and then climb to the height of the rope, which will be performed according to the corners indicated in the training plan.
At first, it is common for an imbalance to exist; For this reason, to avoid this, it is recommended that the person lean slightly on a lower or higher surface.
How to do it at home: As it is an exercise that does not depend on machines or bars, the unilateral weight can be easily performed at home, free of charge, and all that is required is for the person to hold an object. which is considered heavy and can cause a lack of function that stains the Russian weight. Although you can use your own body weight to work your back muscles.
In addition to the seats, weightlifting is a complete exercise, as it involves several muscles and joints, despite a greater emphasis on the muscles at the back of the muscles, this exercise is the weight of the weight with the legs stretched, so decide, instead of dropping the load, you have to climb to the height of the rope and then return to the original position , it is important to pay attention to the position of the column and strap to avoid any compensation.
For this reason, it is recommended that the exercise be performed next to a spill so that the posture can be observed in the first repetitions, making the necessary corrections.
As in this exercise, high loads are usually used to work on the worst legs and also require good posture when performing it, it is not recommended to perform it at home to avoid injury.
The extension of quadriceps is an exercise indicated to strengthen and hypertrophy the musculature of the back of the musculature, it is important that before starting the exercise the bench is adjusted to the size of the person, it is essential that the gap is properly supported on the bench and that the wheels are also aligned with the bench.
After seat adjustment, it is necessary to support the bar present on the device with the legs to avoid compensation for the realization of the movement; Then, the bending and extension of the wheel should be performed, so the extension should be done slowly to further stimulate muscle development.
How to do it at home: This exercise can be done at home using a medium-sized pilates ball, so if you need to rest the balls on the ball and stick them to the body by flexing your leg and stretching them, position the ball in the starting area. This exercise requires body strength and consistency, so it’s important to keep your abdominal muscles contracted so that your leg’s posterior muscles are stimulated.
The femoral leg loop is performed next to it and is one of the poorest exercises used on the inside of the legs to work the back of the muscles. Before exercising, it is important to adjust the equipment according to the height and size of the legs. to avoid loosening the belt and overloading the lower back.
To perform this exercise, simply sit on the unit, place the belt on the curve of the same, bend the wheels up to 90 degrees and slowly return to the original position. The number of repetitions may vary depending on the type of training and the load placed It is important that the leg and legs remain stable in the equipment to avoid overloads in the lower back.
How to do it at home: This exercise is a little tricky to perform only at home, however, it is possible to adapt it so that the same movement can be made. To do this, you have to put your mouth on a bench and leave the pieces for fire. Then, grab a man with the coin part and make the same move, make a decision, flex the wheels at a 90-degree angle and return to the starting position.
The extension extension, also known as hyperextension, the extension of the back, in addition to strengthening the lumbar region, by working the posterior muscles; To achieve this, the person must position himself on the machine so that it is at the same height as the support and must lean towards the ground, then, with the abdominal musculature contracted and the force of the posterior musculature, it is necessary to lift the body that falls in a straight line, repeating the movement again.
How to do it at home: To perform this exercise at home it is important to seek help from another person so that the ankles are supported during movement, it is also important that it is performed next to a stroke so that you can observe the posture when returning to the original position, but sometimes there is compensation with the speed, facilitating the ascent , however, are not recommended.
Although its name is a more oriented exercise, the buttocks also work on the muscles of the back of the legs; in the gym, this exercise could be done on a specific machine, on which the pecs should be supported by the machine and leg. The bar present in the equipment should be pushed, performing with the leg in turn. To work the muscle is recommended to extend the leg, to return to the initial position if it is slower. The number of repetitions and series that can be performed. performed according to the type of training and the purpose of the person.
This exercise could also be performed on the multistation machine, where the person could join one of the slide posts and perform the same movement.
How to do it at home: To perform this exercise at home, the person could stand in the position of four people and perform the same movement, decide, stretch the leg so that the wheel extends towards the translum of much of the height of the body, preferably remaining but at least the height of the head and face returning to the initial position. To intensify the exercise, you can put on a spinel (chancellor) or anklets with weights. It is recommended that the person remain on a mattress or pillow so that the wheels do not repent during exercise.