Exercises on the back in the gym for women and men

The back of a person carries constant loads, measured in kilograms per 1 square centimeter:

1. If a person is sitting, then pressure on the back can be in the range of 10 to 15 kilograms.
2. Worth - from 7 to 12.
3. In the supine position - about 5 - 10 kilograms.

When lifting weights, the load increases significantly, displacements can occur in the spine, which is fraught with lifelong pain and trips to doctors.

Exercises for the back in the gym for women

The structure of the back muscles in women is significantly different from the male, due to the fact that the ladies are endowed with a larger hip bone for procreation and they do not need serious stabilization during walking.

Note. The larger the chest, the higher the chances of developing poor posture, as well as shortness of breath and lung problems.

Exercises on the back in the gym for girls can strengthen muscles and tidy up posture, but for this you need to visit a sports facility at least once a week, however, a personal trainer will draw up the most suitable schedule and get in shape for a short period.

4 basic types of exercises for the female

1. Exercise "shrugs."

Take a dumbbell in each hand and place your hands parallel to the torso. Now just shrug your shoulders as if you are answering: “I don’t know,” and at that moment when the shoulders are at the highest point, you need to pause for a couple of seconds;

2. Reverse draft in an inclined rack.

In your hands you need to hold dumbbells weighing no more than three kilograms, bend forward from 45 to 60 degrees and lift the dumbbells, spreading your arms out in different directions, while holding them in a straight position.

Keep your back straight and do not stoop during execution, otherwise incorrect posture will develop;

3. Thrust when tilting the body.

The exercise should be performed while standing, on legs slightly bent at the knees and a slight tilt of the body forward, holding dumbbells weighing no more than three kilograms in straight hands. It is necessary to lift the weight to the stomach, and during this to control the knees and back so that they do not take a straight position.

4. The most difficult task is deadlift for women.

Stand: the knees are slightly bent, and the legs are spread across the width of the shoulders, the hands are holding the barbell with their palms to themselves and pressed to the chest, the gaze is directed slightly down so that the neck is in line with the spine.

Gradually, along with the weight, you should lower, then slowly return to the upper position of the body, but do not straighten to the end, stop in the upper position for a second and lower again.

Additional activities at home

There are exercises that allow you to keep your back in good condition and still be at home, but they do not give a large and even more quick result.

1. The first exercise is muscle tension: you need to press your back, buttocks and heels against the wall, then raise your extended arms up and hold them in this position for a couple of minutes.
2. Kneeling, you need to straighten up, place your hands along the body and gradually lean back so as to move from the knees to the heels, and the hands should be pulled to the floor during gymnastics, but do not bend your back.
3. The muscles of the spine can be trained by simply grabbing one arm into the other, but the right arm should be behind the back over the shoulder, and the left arm should be from the bottom of the body. After doing the hand, you need to swap: left - on top of the shoulder, right - on the bottom of the body. Performing this exercise on your back in the gym (photo shown below) allows you to comprehensively develop all the muscles of the body.
   
4. Synchronous lifting of opposite hands. Get on your knees, with your hands resting on the floor parallel to the shoulders, lift and pull the right leg back and the left arm forward, and then alternate the exercise for the right arm and leg and left arm and leg.
5. A simple exercise with a chair. You need to stand facing the back of the chair, put your hands on it and take your shoulders back, and the pelvic section will be slightly shifted back.

The most difficult and effective exercise is the direct tension of the back muscles to lift the trunk and legs. It is necessary to lie face down on the floor, and arms outstretched in front of you, after which, straining your spinal muscles, alternately raise your legs and body above the floor. The exercise should be performed as slowly as possible, and the body and legs should be raised as high as possible.

Exercises for the back in the gym for men

From birth, the male half of humanity has more developed spinal muscles than women, which is associated with the size of the shoulders and a small pelvis, which is why the body has to give more power to coordinate movements.

Muscle development for a man plays a big role, since he constantly experiences physical exertion, and with a poor condition of the back can cause serious problems, up to displacement of the vertebrae.

There are three main exercises that maximize the development of back muscles: pulling up, pulling the bar in an inclination and deadlift.

But in addition to the above activities, there are a number of loads that also allow you to develop muscles, but their effect is less powerful.

Rules for pulling up for men

1. Pulling up should be carried out, holding the barbell with your palms away from you, depending on the width of the grip various muscles will be loaded.
2. It is forbidden to completely relax the shoulders and touch their ears.
3. During the exercise, the spinal muscles work at the very beginning of the lift, and the biceps come into action at the top.

In that case, if you can’t lift your own weight, then in the gym there is a special counterweight that helps the athlete. When pulling up without much effort, you should wear a special belt with extra weight.

Rod deadlift

This type of exercise is most effective, but at the same time there is a huge amount of chance of getting a back injury. When performing wall traction, one should not focus on the maximum possible weight for lifting, but exclusively on the execution technique.

Before you begin wall pulling, you need to carry out a warm-up series of exercises in the form of twists, hyperextension, and the press should be strengthened, as it will help to maintain the back in a level position, which will reduce the risk of injury.

Tie Rod

This exercise allows the athlete to increase the volume and trapezium of the "wide" back muscles, however, as in the previous exercise, you need to pay more attention to the technique of the task than to increase weight.

Technique and rules for performing traction during tilt:

1. Bend your legs slightly.
2. Be sure to keep the spine in an even position.
3. Lean at 45 degrees.
4. The bar should be pulled to the stomach, and it should touch the athlete's hips.

Additional back exercises in the gym

In addition to the three basic exercises, there are additional exercises that allow you to develop muscles, but they do not have such a serious effect, but in combination with the three above, they can give a tangible effect.

1. Hyperextension.

The main objective of this exercise is to straighten the athlete’s posture, but it helps to strengthen and prepare weak muscles before performing complex and difficult tasks.

2. Traction on the simulator.

The simulator allows you to prepare the athlete to perform exercises on the back in the gym. In the pictures in the special books you can see various types of exercise machines, all of them help to prepare the back for loads, but cannot give a serious effect compared to the main classes.

3. Traction of the upper and lower blocks.

In fact, these are the simplest exercises that are used after the main training to consolidate the result, in principle, they are needed in order for the muscles to finalize the remaining energy and relax.