Back training is divided into groups of muscles in which you want to work and must be indicated by the physical education professional according to the person’s goal. Thus, exercises that work in the lumbar, middle and lumbar area, which can be performed in 3 series of 10 to 12 repetitions, or according to the advice of the instructor can be indicated.
However, for the results to be achieved it is necessary that the training be carried out intensively and in accordance with the necessary guidelines in relation to the series of repetitions and breaks. In addition to hydration and a healthy and balanced diet, it should be guided by the nutritionist according to the objective.
- In the front-wheel drive.
- Also called the front pulley.
- The exercise is performed sitting in front of the machine.
- Then.
- With your hands on the handle.
- Bring the bar to your chest.
- For the movement to succeed.
- The torso must not make the round trip movement.
- But back and forth.
- Only the arms must move.
- This exercise works primarily on the middle muscle of the back.
- Called a large back.
The articulated pulley is seated, with the face facing the machine and the right column. The person pulling the handles then moves up and down by opening and closing the arms.
The movement of this exercise makes all the muscles of the back work, but mainly the one that goes from the middle to the end, called the dorsal dorsal, and the definition of this exercise will be more focused on the lower back.
To perform the curved movement, the person must tilt the torso slightly forward and hold the bar with his hands at a slight distance from the shoulder line. Then begin the movement by flexing the elbows, bringing the bar closer to the abdomen and returning to the starting position controlling the movement.
This exercise is indicated to work the muscles of the middle and lateral part of the back, called medium, infraspinous and wide dorsal trapezoids.
The ground lift in addition to working the muscles around the spine, the lateral back and the lower back, also activates the muscles of the back of the thigh and buttocks and abdomen, being considered a complete and interesting exercise for those looking for an enlargement.
To make the ground rise, the person must have feet the same width as the knees and hands the same width as the shoulders. Then, in the gripping motion of the bar on the ground, stand until you are completely upright, bar over your abdomen and then return to the initial movement with the bar on the ground, keeping your back always straight and stabilized.
To perform this exercise, the person must sit in front of the machine, chest against the bench. Then stretch your arms until you can hold the team bars, arms outstretched, open until you feel your back muscles contract.
Muscles that work with the inverted fly range from the neck to the middle of the back, called rhomboids, posterior deltoids, and lower trapezoids.
The board may have several ways of doing this, but the most common is done in the belly, resting on the elbows and feet, the muscle worked in this exercise is the complete trapezium, which starts in the neck and goes up to the middle of the back. .
In addition to strengthening muscles, the board can also relieve lower back pain and makes the entire abdomen work. Discover other types of cards.