Deep back muscles exercises. Deep back muscles: basic exercises

05.11.201927.05.2017

As a rule, training involves large, easily visible muscle groups. However, there is still a mass of so-called "deep" muscles, which are practically not involved. Meanwhile, it is they who “tighten” the waist with a dense belt and create a corset for the spine. Almost the only way to work them out is through balance exercises.

To whom and how?

Before moving on to training, pay attention to a few facts that prove the effectiveness of these simple exercises.

To maintain balance means to overcome the gravity of the Earth. This gives desired load on the muscles.

To increase the load, just close your eyes. Maintaining balance without the participation of vision is much more difficult.

In a static posture, the human body is not completely motionless. Every moment he seems to fall minimally and restore balance. This is a permanent job nervous system and musculoskeletal system.

The higher the fitness of the body, the less often a person complains about, motion sickness in transport, "seasickness", etc.

Gives a significant improvement in balance after 3-4 months of training.

Get down to business!

Exercises are performed according to the following scheme. If one of them fails, make 2-3 attempts and move on to the next one. If it worked out right away, do a complicated version (close your eyes). If the complication did not work out, also try 2-3 times and move on to the next one.

1. Stand straight, feet together, knees and feet clenched, hands on the belt. Close your eyes and count to 20-30 (20-30 seconds will pass). Try not to leave the place during this time. If it doesn't work, try 2 more times.

2. From the previous position, put one foot forward, try to put your feet in one line so that the heel of the front is near the toe of the back. Stay 20 seconds. Then switch legs and repeat.

3. Take a position as for exercise number 1 (legs together). Rise on your toes, it is not necessary to rise high, it is enough to slightly tear off your heels. Stay like this for 20-30 seconds.

4. Take the position as for the previous exercise (feet together, heels raised). Without leaving your seat, tilt your body forward as low as you can, but no deeper than horizontal. Don't take your hands off your belt! Repeat smoothly 6-8 times.

5. Stand as for exercise number 2 (feet in a line). Smoothly, slowly and without leaving your spot, tilt your torso to the left and right 6-8 times in each direction. The slopes are shallow, stretching the sides is not necessary. Remember to switch legs and repeat.

6. Legs together, hands on the belt. Raise one leg and stand on the other for 20-30 seconds, then switch legs.

7. Get in line. Hands are lowered along the body, raise them through the sides and connect the straight lines above the head, without leaving the spot. Repeat 5-6 times and switch legs.

8. Feet together, on toes. Raise one leg and try to stand for 10 seconds, then switch legs.

9. Lay a folded newspaper on the floor and stand on it. Turn around on your axis, stepping with your feet and not leaving the newspaper with them. Hands on the belt. 6-8 turns in one direction, 6-8 in the other. If your head is spinning, do less and look at one point in front of you. Complication: fold the newspaper and do the same on the socks.

10. Feet together, on toes. Hands on the belt. Without leaving the spot, turn your neck and look to the right, left, up, forward.

Repeat the cycle 4-5 times.

The role of the spine in the body is great, it cannot be overestimated. It is the support for the skeleton. Attached to it internal organs, and the spine protects them from injury. He is the main organ that provides movement. To cope with all complex functions, the spine must be strong, flexible, elastic. Properly selected exercises to strengthen the spine allow you to keep it healthy and strong for a long time.

Diseases and injuries

In today's world, where half of the population performs work while sitting, the spine does not have enough daily load. The muscles holding the spine weaken. The vertebrae come together and put pressure on the discs, protrusions, hernias are formed. Overloading the spine is also harmful, again the discs suffer.

Sedentary work, classes at school lead to the appearance of incorrect posture. Physiological curvature of the spine changes in the direction of increase or decrease, the following pathologies occur:

kyphosis,
lordosis,
scoliosis,
flat back.

Libra tells you your body needs help

Another problem of the spine is obesity. And here hypodynamia is of considerable importance. A person consumes more calories than they expend. Excess weight affects the spine no less than the transfer of constant weights. Weakened muscles are simply not able to hold the spinal column in the desired position.

If the spine is in good shape, you need to deal with disease prevention. When preventive measures are late, it is necessary to select and master sets of exercises to strengthen the spine. They can be divided into the following groups:

developing the flexibility of the spine;
restoring posture;
relieving pain;
strengthening back muscles.

Separate exercises for the neck, lower back, shoulder girdle, thoracic back.

Classes

Walking - best gymnastics for the spine. A large group of muscles is involved, activated respiratory system, weight is normalized. The distance needs to be gradually increased. Over time, you can freely, without fatigue, walk several kilometers.

The Twister simulator strengthens the back corset

How to strengthen the spine? Systematically. It is believed that in order to maintain a good physical form a person must walk at least one and a half hours daily. The pace is chosen with the obligatory consideration of the person's age, state of health, fitness of the body.

It is not always possible to walk every day in the square, park, pine forest. Breathing dusty, gassed air along the roads is also harmful. For such a case, there Sport halls, homemade Treadmills. The TWISTER simulator (cardio simulator) in combination with walking involves all parts of the spine. The beginning of any recreational activities was and still is common morning work-out, at the very least, a little warm-up.

Development of flexibility

Before class, try to take a simple flexibility test. It will also be the first exercise for developing flexibility. You need to stand straight, legs together. Without bending your knees, reach the floor with your palms. It didn’t work out, which means that the spine needs training. For the next set of exercises you will need a chair.

You need to sit on the edge of the chair, unlocking your hands. Put your legs forward and spread a little wider than your shoulders. Without bending your legs, lift your buttocks off the chair and bend back. Return to starting position.
Moving away from the chair to the length of outstretched arms, turn to face him. Rest your hands on the edge, legs apart as wide as possible. Get on your knees in this position, go back.
Stand sideways to a chair. Place the extended toe of the foot on the seat of the chair. Hands lie on the belt. Try doing squats with one leg on the floor.

Breathing during exercise is voluntary. It is not easy to perform the exercise without preparation. So start with as many reps as you can. Gradually increase the number of repetitions.

Relief of lower back pain

Osteochondrosis is the main cause of problems with the spine. The disease overtakes young, old people and even children. It begins gradually, imperceptibly, makes itself felt with intense pain. Excruciating pains are relieved by stretching the spine exercises.

Exercise for healing intervertebral hernia lower back

This exercise is more suitable for the lumbar region. It is performed lying on your back. The body is relaxed, the legs are bent at the knees. The arms are extended along the body. Tear off your hips and buttocks from the floor, lift them above your stomach and stay in this position for as long as possible. Slowly lower yourself as you exhale. Strengthens the buttocks, muscle corset of the lower back, abdomen and thighs.
The position is the same. Stretch your legs, try to press your lower back to the floor. Straining the buttocks, at the same time put straight arms behind the head, and bend the legs at the knees. In this case, you need to try to stretch the spine. Stretching, straighten your legs, hands remain behind your head. Stay in this position until fatigue appears.
Turn on your stomach, stretch your arms along the body. Tighten the buttocks, lift up when inhaling outstretched legs at the same time with top torso. The head should not be raised above the legs. The spine is stretched evenly along its entire length.

Neck exercises

The cervical spine in terms of the frequency of diseases is in second place after the lower back. This is due to the fact that people often have to work, practice with their heads bowed. The muscles of the neck are in a forced tense position for a long time, they spasm and weaken. The following simple complex is recommended as strengthening exercises for the neck.

4 positions of gymnastics for cervical

Lie down straight, stretch your arms and legs, relax. Raise the torso and legs to a height of 10 - 15 cm. Immediately feel a strong tension in the muscles of the spine cervical. Stay in this position for 5 - 7 seconds. Repeat 4-5 times.
Interlock your fingers, put them behind your head. Grasp the lower part of the neck with your hands. For a few seconds, press your head on your hands, and your hands on your head. Exercise can be repeated several times a day during work, study. With constant exercise, the muscles of the cervical region quickly strengthen. Pressing counter movements of the head are made alternately on the palms of the hands, attached to the forehead, the sides of the head above the ear.

Shoulder girdle

The vertebrae of the shoulder girdle is part of the thoracic spine. Differ in high mobility. With age, with a sedentary, sedentary lifestyle, the shoulders stoop, the back hunches. You can reduce or eliminate constant muscle stiffness with the help of simple, short exercises. Exercises to strengthen the spine begin at a calm, measured pace. The load increases consistently and gradually.

Roller skating strengthens the muscles of the shoulder girdle

Prepare a tight roll. A piece of stick covered with a thick cloth may come up. Lie on the floor, put the roller under your back, put pressure on it and gently roll it to your neck and back.
Stretch out straight arms in front of you, clasp them in a “lock” with palms outward. Take a deep breath. When exhaling, raise your arms up, stretching your hands and fingers. Repeat the exercise, clasping your fingers inward.
Bend the right arm at the elbow and bring it behind the back from below from the side of the lower back. Bring the bent left arm behind the back from above from the side of the shoulder. Try to join hands or reach fingers of the other hand with one hand. Repeat the exercise by changing hands.
Gymnastics is performed on all fours. You need to bend your back as far as possible. Hold for 5-7 seconds, head straight. The same can be done by turning over on the stomach, leaning on the floor with outstretched arms.

Eastern wellness

Ancient oriental medicine owns a variety of wellness techniques to strengthen the spine. Yoga is part of ancient Indian medicine. The peculiarity of the exercises is the prolonged fixation of postures - asanas. Classes are held three hours after eating with an empty bladder and empty intestines.

Exercise "Hare" for healing the spine

The following set of exercises to strengthen the spine involves all parts of the spinal column and helps to strengthen the muscular corset.

Sit on your heels, put your hands on your knees, keep your back straight, relax your body. Slowly bend down, remaining seated, and try to touch the rug with your forehead.
Sit straight, stretch your legs, an angle of 90 degrees is formed between the legs and the back. When exhaling, pull the legs bent at the knees to the chest and stretch the arms forward. When inhaling, lean back, raising your legs half a meter (may be a little less). Do 3 - 5 repetitions.
Lie on your back, while inhaling, calmly raise both legs up and support the body with your hands. The weight of the body rests on the shoulders, elbows and head. Stay in this position for as long as you can, breathing freely. Repeat the exercise, the number of repetitions should increase and take up to 10 minutes.

The spine inevitably ages, and it is impossible to stop this process. But a person is able to influence the time of development of degenerative-dystrophic changes. Little is required - to perform health-improving gymnastic exercises as often as possible.

Not only weightlifters and bodybuilders need to regularly train their back. Nice complex exercises to strengthen the muscles of the back and spine will help form a muscular corset. This is important both for an even posture and for the prevention of deformities of the spinal column. The latter often occur in adulthood especially among people leading a sedentary lifestyle. Giving sports only half an hour every day, you can maintain the flexibility of the spine for many years and avoid many back problems.

How to do the exercises correctly

Before starting regular back muscle training, it is important make sure there are no contraindications. If the anamnesis includes diseases or injuries of the spine, then a doctor's consultation is needed. Even if loads are allowed, a number of rules should be observed to avoid injuries to the musculoskeletal system:

perform all elements smoothly, without sudden jerks;
constantly listening to feelings in the problem area (discomfort - a signal to stop the lesson);
increase the load gradually, slightly increasing the number of repetitions as the muscles strengthen;
need to practice regularly increasing discipline and consolidating the results achieved;
beginners should not chase quantity made repetitions and sets, as well as set too frisky pace at the very beginning of the lesson.

The following set of exercises for the spine is contraindicated in chronic diseases at the acute stage, bleeding of any etiology, the presence of severe pain in the lumbar region, shoulder blades and neck.

A set of exercises to strengthen the muscles of the back at home

Four simple exercises, for which no equipment or skills required, with regular performance, they will help create a reliable muscular support for the spinal column:

Bridge hips. The element is performed from the initial lying position, bent legs while resting their feet on the floor, arms are located along the torso. Exhaling, raise the hips up until the body is straightened in hip joints, linger a little at the top point and gently lower the pelvis. It is desirable to perform the exercise at least 15 times. As the muscles strengthen, you can increase the load by straightening one leg at the knee while lifting the hips.
"Bird and Dog"- an interesting and effective exercise for all groups of spinal muscles. Standing on all fours (dog pose), you need to tighten your abs and straighten your back. The transition to the bird pose is simultaneous lifting up the right arm and the opposite (left) leg. At the same time, the limbs are straightened, arranged strictly horizontally and fixed for a couple of seconds. After returning to the original position, the opposite arm and leg work (do at least 5 times for each side).
side plank especially useful for prolonged static load on the spine (standing work). Lying on your side and leaning on the elbow of one hand, place the other on the waist. Then tear off the hips from the surface and straighten the body, fixing in this position for at least half a minute. Repeat the element for the other side. To complicate the task, you can raise your leg in the process of execution or lean on the palm of a straight hand.
lunges, designed to improve coordination, are performed from a standing position. Having fixed the palms on the waist, you need to take a fairly wide step forward, bending your legs in knee joints at a right angle. Do 10 repetitions for each leg. You can increase the load with the help of weights (hold dumbbells in your hands).

In addition to preventing deformities and diseases of the spine, this simple set of exercises will provide excellent posture. Thin waist and graceful gait will be another nice bonus.

People whose work involves a long static loads on the back and attending the gym, it is recommended to perform more special elements.

An additional set of exercises to strengthen the spine (video)

Simulators in the gym allow you to diversify the set of standard elements for the formation muscle corset.

Stretches performed on hyperextension, perfectly strengthen the rectifier muscles. From the starting position, you need to completely straighten the body, lingering for 30 seconds at the top point.
Deadlift- Another great element for pumping rectifiers. The exercise is intended for the prevention of disorders and is contraindicated in pain syndrome. Perform tilts and extensions smoothly, holding the barbell in your hands with a direct grip.
Element "prayer" is thrust vertical block performed on your knees. At the bottom point, when bending the torso, the head should touch the floor.
hyperextension you can do it on fitball. Starting position - lying on the stomach on the projectile with palms fixed on the back of the head and lowered torso. When unbending the body, straighten and linger for half a minute in this position.
Stretching with a fitball- one of the simplest, but very useful exercises for the back. You just need to lie on the projectile with your stomach and relax the muscles of the whole body as much as possible. You can stay in this position for as long as you like.

These exercises are not only guarantee of a strong muscular corset but also excellent remedy for back pain. Supplementing them with a standard training program, you can do not be afraid of scoliosis and osteochondrosis even with many hours sedentary work in the office. At the same time, it is important to get up from the workplace every hour in order to slightly stretch the muscles and activate blood circulation.

The effectiveness of exercises for the back in diseases of the spine

Scoliosis and osteochondrosis- the most common pathologies of the musculoskeletal system. The first diagnosis is made at any age, since the curvature of posture can be earned in childhood. Wherein back muscles atrophy and hold the spinal column in wrong position. Special stretching and muscle strengthening exercises are the best way to correcting the situation.

A set of exercises for scoliosis (video)

Osteochondrosis is a more “age-related” disease, which is cartilage degradation intervertebral discs. Accompanied by impaired mobility of the spinal column, periodic pain and deterioration of tissue nutrition. In this case, you should be careful, but if the case is not very advanced, the exercises help restore mobility and relieve pain.

Training for osteochondrosis (video)

Performing the complex simple exercises to strengthen the muscles of the back and spine daily, you can restore health and maintain it for a long time.

Exercises for the back muscles are necessary for almost everyone, since the back is the basis for maintaining the entire body. But, at the same time, the back is the most vulnerable structure, which is quite easy to damage, so it is important to pay special attention to the back muscles.

Exercises are an important part of the complex for strengthening and maintaining the spine in good condition. As a rule, all the proposed sets of exercises are designed for those who do not experience pain in the spine. In case of pain or other pathological conditions, a doctor's consultation is necessary.

Exercises that help strengthen the spinal muscles are divided into three types: strength exercises, stretching exercises for the vertebrae, and aerobic exercises. All exercises should be performed slowly, and discomfort should not be felt, otherwise injuries may occur. During stretching and strength exercises it is important to monitor breathing (exhale at maximum load, inhale at relaxation).

Strength exercises allow you to strengthen the spinal muscles in a short time:

twisting - lie on the floor with your back down, arms along the body, legs bent (you need to press the pelvis to the surface so that the deflection in the spine disappears). Raise your head and shoulders for 10-15 seconds from the floor, then return to the original position.
superman is the most effective exercise that strengthens the spinal muscles. Lie face down on the floor, arms loosely placed along the body. Raise your head and shoulders as high as possible and linger for 5-10 seconds in this position, then lower yourself.
lifting arms and legs - lying on the floor face down, alternately raise the opposite arm and leg up, lingering in this position for 3-5 seconds.

Exercises for the development of back muscles

It is important to keep the back muscles in good condition, because our health depends on it. Many in training pay a lot of attention to the press, arms, leg muscles, buttocks, but the back muscles often remain without proper training. But it is worth noting that training the abdominal muscles without a sufficiently pumped back can cause injury.

Exercises for the back muscles must be performed only with a flat back, each movement must be done by working well with the back muscles, and not with the muscles of the arms or legs, during the exercise you need to feel the tension of the spinal muscles.

Exercises that develop the spinal muscles are divided into three types:

development of the trapezius muscle
latissimus dorsi development
spinal muscle development

Many exercises are universal, i.e. during training, all the spinal muscles are involved in the work, and therefore develop. But part of the exercises is aimed at developing a particular muscle group, from which the division of exercises arose.

Exercises for the latissimus dorsi

The latissimus dorsi are located in the upper back. This group of muscles is necessary for lowering, lifting, rotating the shoulder blades, humerus.

The main exercises for the development of this muscle group are pull-ups, as well as traction. upper block(in front of you, behind the neck, with a narrow grip).

Exercises for deep back muscles

Deep back muscles (or static) create a kind of axis around which other movements are made. Deep muscles are small and connect the vertebrae. A person is not able to independently control the tension or relaxation of this muscle group, all movements of the deep muscles are performed at a reflex level. This muscle group is located deep, and therefore it is problematic to influence them.

Habitual exercises for the back muscles with flexion or extension of the body usually develop the superficial muscles. To strengthen the deep muscles, the following set of exercises is suitable:

kneel down, rest your hands on the floor and alternately arch and arch your back. At the beginning, the exercise is performed at a slow pace, then the change of position should be faster.
get on your knees, put your hands on the floor. Alternately straighten the opposite arm and leg.
lie on your stomach, stretch your arms forward, legs slightly apart. At the same time, tear off the arm and leg from the surface from opposite sides.
lie on your stomach, legs together, hands folded at the back of the head. With a jerk, simultaneously tear your head and legs off the surface (do not lift too high).
lie on your back, bend your legs, put your hands on the back of your head. With a jerk, pull the left knee to the right elbow, then perform the exercise in reverse (left knee to the right elbow).

Exercises for the rectus muscles of the back

The rectus dorsi controls the spine, they are the basis of human strength and performance. With undeveloped rectus muscles of the back, a stoop appears, even when well pumped latissimus dorsi. The rectus dorsi muscles are responsible for the safety of the lower back, which is the most vulnerable part of our body, contribute to the extension and keeping the spine straight.

If you do not have access to a special sports equipment, exercises for the back muscles can be performed independently at home, for example, by performing a set of isometric exercises:

lie face down, put your hands behind your head, put on your lower back or stretch forward. Arch the lower back, shoulders and legs lifting higher from the floor.
lie on your stomach, stretch your arms up, lay them behind your head or put them on your lower back. Bend the lower back, raise the shoulders up, press the legs to the floor (if necessary, you can fasten your feet to the furniture or do the exercise with the help of a partner).
lie on your stomach, put your hands at your discretion, as indicated in the previous exercises. Bend the lower back, raise the legs from the floor up, press the body to the floor (if necessary upper part the torso can be fixed by holding the support with your hands).
lie on your back, straighten your legs. Bend the lower back, when performing the exercise, you can connect the muscles of the neck, legs, but the muscles of the back should work as much as possible.

Exercises for the lateral muscles of the back

To develop the lateral muscles of the back, you can perform several types of exercises. Basically, training requires additional devices - an expander, exercise equipment, dumbbells, etc.

A special simulator with which you can securely fix your legs is the most effective for working out the lateral muscles of the back. To perform the exercise, you need to lie on your stomach, put your hands behind your head, fix your legs well. Using only the muscles of the back, perform body lifts. Over time, for greater efficiency, you can add a load.

At home, exercises for the back muscles can be done using an expander:

stand up straight and stretch the expander over your head with your hands.
while standing, stretch the expander in front of you to the sides.

Exercises for the oblique muscles of the back

Ab exercises also work well for the back muscles. Twisting is well suited for the development of oblique muscles:

lie on your back, for convenience, legs can be fixed behind the furniture. Raise the body with a turn to the hip, fix the position of the body for a few seconds and return to the starting position, then perform the lift with a turn to the opposite thigh (repeat 10 times in each direction).

Lifts in the opposite direction help to strengthen the oblique muscles: lie on your stomach, put your hands along the body. Raise your head, shoulders, straining the muscles of the buttocks. The rise must be made as high as possible and linger at the top point for a couple of seconds (perform 10 lifts).

To strengthen the spine, exercises for the back muscles with cross raising of the arms and legs are well suited:

Lie on your stomach, put a roller or pillow under your head, stomach, pelvis, stretch your arms above your head. Perform cross raises of arms and legs ( right leg – left hand and vice versa), when lifting, it is necessary to fix the position for a couple of seconds (perform 10 lifts for each side).

Exercises for the lower back muscles

Lower back exercises help strengthen lumbar. During training, there should not be any discomfort in the lower back, with the appearance of pain or other discomfort you need to finish the exercises for the back muscles.

Exercise one: kneel down, lean your hands on the floor, perform synchronous cross lifts of your arms and legs (make sure that they form one straight line parallel to the floor) and hold in this position for 2-3 seconds, then gradually return to the starting position and repeat movements for the opposite arm and leg.

Exercise two: lie on your stomach, rest your heels against the wall, stretch your arms along the body. Raise your head and shoulders to the highest possible height and fix the position for a couple of seconds, then gradually return to the starting position.

Push-ups work out well lower muscles back. However, in this case, push-ups have some nuances. First of all, the hands should be as close to the waist as possible. When pushing up, you need to alternately raise your legs to the maximum possible height, while you need to make sure that the raised leg remains straight.

Exercises for the longitudinal muscles of the back

Scoliosis is the most common spinal deformity, especially among teenagers. Curvature usually develops as a result of weak longitudinal muscles of the back.

In the initial stages of curvature, the main treatment is physiotherapy, the purpose of which is to correct the violation.

To strengthen the longitudinal muscles, it is necessary to perform the following exercises for the back muscles:

lie on your stomach, put your hands under your chin. Raise your head and shoulders, connect the shoulder blades (while the stomach remains pressed to the floor surface) - hold the position for a few seconds.
lie on your stomach, hands under your head. Perform alternate leg raises, while making sure that the pelvis remains pressed to the floor.
lie on your stomach, hands under your head. Raise both legs at the same time and fix the position for 10 seconds.

Exercises for the rhomboid muscle of the back

The rhomboid muscles serve to work the scapula. Exercises for the muscles of the back, training the rhomboid muscles, make the back thicker and improve relief. The rhomboid muscles work with various basic exercises for the upper back, so there is no special complex for the rhomboid muscles.

One of the main exercises for the development of rhomboid muscles is push-ups with the help of bars. Also this exercise helps develop chest and triceps muscles. To complete the exercise, you will need a simulator with parallel bars.

Pull-ups are the most common exercise. The exercise is performed with a variety of grips - direct, reverse, of different widths, etc., as a result of which the load on a certain muscle group increases.

Exercises for the trapezius muscle of the back

The trapezius muscle of the back got its name because of its shape. The muscles are located on the back and cover the neck above and below the shoulders. This group of muscles helps control the shoulders and help support the spine. With an inflated trapezius muscle, the risk of neck or spine injuries is significantly reduced.

Exercises for the back muscles can be performed without additional equipment- (weights, simulators). One of the main exercises that strengthens the trapezius muscles is the rotation of the arms: stand up straight, spread your arms to the sides to get a straight line with your shoulders and rotate clockwise, increasing the speed of rotation over time, after 15-20 rotations, perform the exercise in the opposite direction. To increase the load, you can use a weight (dumbbells, bottles filled with water, etc.).

The most effective exercise for strengthening the trapezius muscles is an exercise with dumbbells, reminiscent of a shrug. In the absence of dumbbells, you can take bottles filled with sand or water. To perform the exercise, stand up straight, take dumbbells (bottles) in your hands, lower them down (palms inward) and lift your shoulders, trying to do it as high as possible.

You can also perform a dilution of the arms to the sides. Exercises can be done both with dumbbells (bottles) and without load, since the exercise is quite difficult.

Tilt the body forward at 900, while bending your knees slightly, stretch your arms straight in front of you, then spread them to the sides to the maximum possible height (elbows slightly bent, back straight), then return to the starting position.

Exercises for the large round muscle of the back

The teres major is connected to the latissimus dorsi. It is thanks to this muscle that the back acquires a wide shape. Most effective exercises for the development of this muscle group are pulling and pulling. Exercises for the muscles of the back, which involve the large round muscle, often affect the biceps, but, according to professionals, movement of the biceps must be limited in order for the training to be more effective.

The dumbbell row develops the teres major and latissimus dorsi. When performing the exercise, it is important to ensure that the back remains flat, as this gives the maximum load on the muscles. The weight of the dumbbell should not be too large, as in this case the amplitude decreases, and the risk of injury also increases.

Thrust with a grip from above is performed while standing, rest one hand on the knee, the second (with a dumbbell) is located on the same vertical line with the shoulder. Lift the dumbbell up to chest level (shoulder back, chest forward), then slowly lower the dumbbell (a slight stretch should appear in the back).

Exercises to relax the muscles of the back

The main cause of many back problems is muscle spasms, which may not go away for quite some time. In addition, a hard day at work, an uncomfortable posture during work, etc. lead to the fact that in the evening the back begins to hurt. In this case, it is necessary to perform exercises for the back muscles, which will help relax tense muscles and reduce pain.

Exercise "Cat" is the most effective for relaxing tense and tired back muscles. To perform the exercise, you need to kneel and rest your hands on the floor, tilt your head down and rounding your lower back, bend well in an arc, then slowly raise your head up and bend your lower back.

The following exercise also stretches and relaxes the muscles well: sit on the floor, bend one leg at the knee, then you need to reach for the straight leg, while making sure that the lower back is not rounded and the leg is not bent at the knee. When performing the exercise, you should try to reach your toes.

Also, an exercise that is best performed with a partner has a good relaxing effect. It is necessary to sit opposite the partner (legs are straightened, the back is even), it is good to hold hands and alternately pull each other back and forth, while it is important not to bend your knees and not round your back.

After doing exercises to relax the back muscles, you need to avoid any overstrain for some time, the muscles should relax and rest well.

Back Stretching Exercises

As already mentioned, exercises for the back muscles are necessary at least for the prevention of diseases of the musculoskeletal system. To stretch your back, you can perform a simple set of exercises at least three times a week to get the desired effect:

sit on the floor, stretch your legs. Lean forward, trying to touch the ankles (make sure that the knees do not bend).
sit on the floor, bend one leg, the other remains straight. Lean forward, trying to reach the toes of the straightened leg (make sure that the knee does not bend), then change legs and repeat the exercise.
sit on the floor, cross your legs. Raise your arms up, then bend them so as to touch the shoulder.
take the elbow of the hand back with the help of the other hand, then change hands.
sit on the floor, cross your legs. Turn the body with arms crossed at the back of the head in different directions.
sit on the floor, cross your legs, put your hands behind your back and close. Tilt the body forward, while trying to raise your hands closed behind your back as high as possible.

Exercises for the back muscles with dumbbells

Dumbbells are the most used type of additional sports equipment. Exercises for the back muscles with additional sports equipment improve muscle tone, and also help to get rid of extra pounds.

lie down on a bench, put your legs down, take dumbbells and lift them up. Spreading your elbows to the sides, lower your hands down. When performing the exercise, it is necessary to ensure that the elbows remain horizontal to the floor.
standing, tilt the body forward, take the dumbbell with one hand and lower it down, with the other hand you can grab the support (chair). Pulling the elbow back, lift the dumbbell to the chest.
stand up, hands to the sides. Raise the dumbbells to chest level, bending your elbows (do not lower your elbows, keep your arms parallel to the floor).

For training, take dumbbells weighing 3-5 kg and repeat 8-10 times in 2-3 sets.

Basic back exercises

Basic exercises for the back muscles serve to set muscle mass. This action occurs as a result of a shock effect on the muscles, so professionals advise starting training with basic exercises.

Pull-ups on the bar (with wide grip) develops the latissimus dorsi. This exercise allows you to make your back wider. In addition, pull-ups develop a large group of muscles.

The following exercises are the developing base for the back muscles:

pull-ups on the horizontal bar or crossbar. A simple exercise engages a large muscle group. At the first stages of training, pulling up will help strengthen the muscles of not only the back, but also the arms, as well as improve the relief of the muscles.
barbell row (deadlift, bent over) helps build muscle. During the exercise, many muscles are involved, which allows you to visually increase your back.

A set of exercises for the back muscles

Exercises for the back muscles are performed 15-20 times in 2-3 sets:

stand up straight (if you wish, you can take dumbbells or water bottles in your hands). Tilt the body forward, at the same time stretch your arms forward and return to the starting position.
get on your knees, put your hands on your shoulders. Pull up right hand at the same time, take your left leg back, return to the starting position, repeat on the other side.
lie face down, arms along the body. Raise your head and shoulders, connecting the shoulder blades and return to the starting position.
stand straight, bend your arms slightly and take them to the sides (take dumbbells or bottles), pull your elbows to the body, trying to bring the shoulder blades together.
stand up straight, arms to the sides. Bring your hands behind your back, connecting the hands, the muscles of the back should be as tense as possible, then return to the starting position.
lie on your back, bend your knees, put your feet as close to the buttocks as possible, spread your arms to the sides. Focusing on arms to bend chest(head and lower body remain on the floor).
stand in front of a chair and lean on the back, legs slightly apart. Leaning on your hands, slowly bend your back and return to the starting position.

The best exercises for back muscles

Exercises for the back muscles are different. It is impossible to talk about which exercise will be the best for the back, since it all depends on the purpose of the training. In some diseases of the spine, accompanied by pain, exercises are needed that improve the mobility of the vertebrae, strengthen muscles, and restore posture.

Stretching the vertebrae is considered the most optimal exercise to begin with (especially if classes take place at home). The best stretching exercise is the regular hanging on the bar. During the exercise, the spine relaxes, the vertebrae stretch. After that, pull-ups should be performed, which involves the maximum muscle group of the back, arms, and neck.

If the goal of training is to increase muscle mass, then in this case, exercises that develop the spinal muscles are recommended. The best exercises that help improve muscle relief, there are the same pull-ups (due to the fact that this exercise involves different groups muscles), pulling blocks or barbells, exercises with dumbbells.

For pumping the spinal muscles, pulling up with a wide grip is well suited, which allows you to strengthen and develop the latissimus dorsi.

The deadlift is basic exercise for muscle growth. When lifting the bar, almost all the muscles of the back are involved, gluteal muscles, hips.

The upper back is well developed by training with dumbbells, which help to increase the trapezoid.

Exercises for the back muscles are aimed primarily at strengthening, since it is on the spine that the maximum load is placed. The back is the most vulnerable part of our body. According to experts, every person at some point faces problems associated with the spine. Back pain, as doctors say, is a retribution for walking upright. Therefore, in order to reduce the load and strengthen the muscles, it is necessary to perform several exercises for the spinal muscles a couple of times a week. Developed muscles will not only make the figure more attractive, but also help to avoid the development of serious diseases of the spine.

Deep back muscles, these are three layers, which are: deep, middle and superficial. The superficial layer is the muscles of the neck and head, which are called the belt, as well as the muscle that is responsible for straightening the spine. The middle layer consists of the transverse spinous muscle. The deep layer can be attributed: under the back of the head, interspinous, intertransverse. The strong ones include the surface layer, which is considered strong, working more statically. They are located along the entire back from the back of the neck.

These muscles have adapted a very large surface of the back for themselves, which leads to the fact that these areas human body develop strength very quickly. They also serve to support the spine, in a vertical position. The spine plays very important role in the human body, as it serves as a support for such important parts as: the insides, head, ribs, limbs.

Anatomy

Why pay special attention to gym back:

The dorsal musculature is the largest, it is very important for the athlete.
Fine developed back, this is the basis that gives rise to many exercises, which means that the back without strength does not give volume and progress, which can also apply to working weights.
Developed dorsal, will help up to old age keep active and healthy.

The muscles of the back occupy a very large surface of the body, and are located from the neck to the pelvic region. The dorsal tissues are important for creating balance, posture and body stability by keeping the spine straight.

The internal tissues affect the accuracy of the movement of the vertebrae, each individually and play the most important role in the stability of the back. Also in this group are the extensor muscles of the spine, they completely control the movements back and forth.

Innervation is provided by branches located behind, which belong to the spinal nerves - lumbar, cervical and thoracic.

How to train deep back muscles

Each back workout most often includes muscles that are large and noticeable. But it rarely comes to the interior. And this is not correct, since they are the main corset for the spine and are the belt that creates the waist. In order for this group to receive the necessary load, there is special exercises balance, only they can do it.

For beginners, it is recommended to fully train a couple of times a week, and devote all other workouts to this complex. To maintain balance, a person overcomes the force of gravity that the Earth creates. This is what helps to create an optimal load on the internal tissues. If there is a desire to make the exercises more difficult and thereby increase the load, then when doing the exercises, you just need to close your eyes. Since it is much more difficult to maintain balance with closed eyes.

In a normal position, a person is not as immobile as possible, since the body all the time on a subconscious level tries to maintain balance, falling inconspicuously and immediately recovering. All this creates not an easy job for the musculoskeletal system and for the nervous system of each person.

If the body is well trained, then its owner will not be tormented by frequent dizziness, and he will avoid such troubles as "seasickness" and motion sickness in transport. Exercise will help to achieve a good balance after four months.

A set of exercises

Training should be done like this: if some exercise does not come out completely correctly, then it is worth making several attempts and continuing to do the following. If everything works out the first time, then you can complicate the training, due to closed eyes. If, with complication, there are problems with execution, then it is also worth making a few attempts and moving on.

№ 1. Initial position standing. Hands are located on the belt. The legs, from the feet to the knees, are compressed and brought together. Close your eyes for half a minute and try not to move. Did not work out? Repeat a couple more times.

No. 2. From position No. 1, so that the feet are on the same line, one leg is put forward, the heel of the one in front should be next to the toe of the back. In this position, you need to stand for twenty seconds. Legs change and repeat the exercise.

No. 3. Pose, as in the first exercise. Lift your heels off the floor a little, standing on your toes, and hold on for about half a minute.

No. 4. In position No. 1, tilt the body down to the possible limit, while keeping your hands on your belt. Repeat eight times very slowly.

No. 5. Take the position as in exercise No. 2. Very smoothly, without leaving the line, bend from side to side about eight times for each bend. The slopes should be light and not very deep. Change legs and do the exercise again.

No. 6. Place your hands on your belt, and put your feet together. Lift one leg off the floor and try to hold on for about half a minute. Change legs.

No. 7. Place your feet in a line, as in exercise No. 2. Raise your arms above your head through the sides and close them in this position. Do this movement about six times and switch legs.

#8 Stand on your toes with your feet together. Lift one leg off the floor and hold this position for about ten seconds. Change legs.

No. 9. Place a newspaper on the floor. Stand up for this newspaper. Make a turn around yourself at the same time, then going to the newspaper, then leaving it. Hands can be placed on the belt. Do about eight turns in one direction, then the same number in the other. If you feel dizzy, then you can fix your gaze while moving at one point, and reduce the number of turns. To complicate the exercise, you can stand on your toes and fold the newspaper.

No. 10. Stand on your toes with your legs together, and your hands are located on your belt. Staying on your own same place, moving only the neck, turn your head, in different directions, as well as up and down.

This whole complex is a great study for internal muscles, so you should not exclude such trainings from your main workouts, and they will also be very useful for everyone, even those who have nothing to do with sports.

Spasms

Back spasm is very common and has no age or gender restrictions. Most often, this is a warning about developing osteochondrosis. This situation can become chronic. Sometimes you can feel this state with any movement of the upper body, as well as when a person is trying to take a very large weight.

The reason is that with age, the spinal tissues become decrepit and lose their former strength and tone, which very often leads to pain and diseases of the spine.

In order to restore the body's former functions and relax the muscles, relieving it of spasm, it is recommended to strengthen them through training and resort to the help of a massage therapist.