Every year, the number of diseases associated with the curvature of posture is growing. Experts say this is due to the computerization of life, which is rapidly gaining momentum, even in underdeveloped countries.
Pain in the spine - a panacea for modern man
Everyone who is involved in computer work sooner or later faces pain in the lower back, spine, and cervical region. It is very difficult to sit in one place for 8 hours and still keep your back steady. In addition, correct posture is not respected . All this contributes to the weakening of the back muscles, which entails an increased risk of serious problems with the spine in the near future.
In order to maintain your health, you just need to physically load the body. Otherwise, the muscle corset will weaken over time, which is the cause of many back pain. One of the great exercises that both young and old people can do is tilt with a barbell on their shoulders.
Basically, girls prefer to perform it, since the load is relatively small, and it can be easily adjusted without lifting heavy pancakes of 25 kg. Men still like more power exercises, for example, deadlift.
To perform such inclinations, you will need good health, a barbell and a desire to strengthen your own health. Of course, it is inconvenient to carry it out at home, since you need an appropriate neck and a sufficient amount of free space from furniture. Most often, lack of time interferes. At home, it is very difficult to force yourself to “sweat” and perform tilts with a barbell on your shoulders.
What areas get the load?
When performing this exercise, three large muscle groups are involved:
- gluteal;
- straightening muscles of the back;
- biceps of the thigh.
So, how do you properly tilt with a barbell on your shoulders?
Execution technique
Safety is an integral part of any exercise. In order to isolate yourself from injuries, you must follow the correct technique. Moreover, the back load is one of the most dangerous activities in bodybuilding and other power sports.
As mentioned earlier, tilting with a barbell on your shoulders is an exercise that can be performed by both children (in the presence of a lightweight children’s or fitness bar) and older adults. In addition, due to the simple technique and low level of load, it can be advised to people of advanced age.
So take the bar. Its weight should not cause you panic and fear. Holding it, you must be confident in your own abilities. Usually in the halls there are special racks that will be indispensable for the safe execution of this exercise. Vulture must first be installed on them at the level of their own shoulders.
When tilting with a barbell on your shoulders, first of all, remove the barbell from the uprights and place it on the cervical region so that it lies in the area of the trapezius muscles and comfortably touches the shoulders. To prevent pain, you can put a towel under the neck.
The legs should not be fully extended, and the socks can be turned slightly outward. Slowly lower your torso down while pulling your pelvis back to maintain balance and proper posture. When making tilts with a barbell on your shoulders, do not forget about the correct technique: if you round your back, this can be fraught with spinal injury, which can be quite painful.
As soon as you have reached the peak point and your back is in a position parallel to the floor - begin to slowly lift it up to its original position.
How do you breathe while tilting with a barbell on your shoulders?
When leaning forward, you need to slowly inhale the air, and when straightening, either hold your breath or exhale throughout the ascent. Remember that the wrong system of inspirations and exhalations during exercise in the gym can adversely affect the heart, which will meet with an excessive and unusual load.
Sport should bring health, not take it away. Therefore, pay attention to the tips of your coach, who is always ready to help and point out errors.
Not sure about your feet? Do it sitting!
Slopes with a barbell on the shoulders while sitting are a variation of the classic version, which is performed standing. This is the most popular back exercise after hyperextension among those who have problems with joints or leg muscles. To remove the load from them, it is enough to sit on a bench with a bar and perform forward bends in this position.
Exercise under the supervision of a qualified trainer
In any case, before performing this exercise, consult with a professional instructor and do not hesitate to tell about your back problems, if any, as the result of the training will depend on this. After all, if you have problems, for example, you have displacement of the discs in the spine, then you need to bend forward with the barbell on your shoulders only under the strict guidance of a professional, if he will allow you to do it at all.
If you practice without a trainer, then carefully work out the entire path of movement in front of the mirror along which your body will move during the exercise. After all, if you perform inclinations with a barbell on your shoulders, then the technique should be close to perfect. Otherwise, exercise can do more harm than good.