Back exercises in the gym for girls. Basic, all the best, most effective for back and triceps with dumbbells

Most girls, when starting to engage in fitness, focus on pumping up their buttocks and thighs. However, we must not forget about the upper half of the body. We offer you a ready-made strength training for the back, which can be done not only in the gym, but also at home.

Back training should be included in training plans for girls at least 4 times a month. You can get many advantages from this: work out the muscle corset, remove fat deposits on the waist and sides, correct posture and strengthen the spine.

Which back muscles should you train regularly?

The back consists of three groups of muscle mass:

latissimus superficialis muscle superioris;
latissimus superficialis muscle of the middle and lower sections;
deep muscle corset.

Back exercises in the gym should begin with a mandatory warm-up for all muscle groups of the body, which helps restore the working regime of the whole body. When working out the muscles of the superficial groups, the muscles of the deep section involuntarily begin to take part in the training.

The importance of training

There are many reasons for this:

The back muscles help create a kind of corset that allows you to maintain a royal posture.
A properly worked back is magnificent in itself; in addition, it will allow you to equalize the proportions of the upper and lower halves of the body (if the shoulders are wide and the hips are narrow).
Beautiful arm relief is essential for women who want to wear revealing outfits, while flabby, loose limbs look very unattractive.

Previously, we talked about how to remove belly fat at home.

The importance of warming up and cooling down

In ideal health, the back muscles quickly return to a working rhythm after warming up and begin to accept the workload without any problems.

After completing the entire set of exercises to strengthen the back muscles, you should not leave the gym without doing simple stretching exercises on the machines or on the mat to bring the muscles into a state of stability and rest. This is the so-called hitch. Only after this can you take a shower and go home.

How to get a beautiful back for a woman: tips

When performing a set of exercises, do not start with a heavy load. To begin, perform several approaches. If you experience the slightest discomfort, take a break and do an exercise to stretch the muscle group that was just used.

Do not worry! The body adapts slowly. After one or two workouts, you will be able to increase the pace, and even increase the number of repetitions to maintain the feeling of working the muscles. It is strictly forbidden to perform exercises through pain!

When putting on a blouse or dress with an open back, a woman has no right to slouch, and must certainly keep her head straight. As numerous reviews testify, when looking at older women who have spent most of their lives playing sports or dancing, it is impossible to contain admiration: they do not hunch over, do not droop their shoulders, and therefore look several decades younger. A gentle feminine image and a slouch are incompatible.

How can a bent rusty nail look beautiful? Be beautiful and don't forget to pay attention to your back. A straight back and beautiful posture are powerful weapons in the fight for male attention. Move towards your goal gradually and don’t doubt your success!

Number of approaches and repetitions in back exercises

When training in the gym, it is important to figure out how many approaches and repetitions of a particular back exercise should be performed.

Individually, the trainer in the gym is required to establish a list of exercises.

After studying the basic and isolated sets of back exercises that a beginner will perform in the gym, the trainer must create a plan from this arsenal that suits his ward.

Body type taken into account:

Skinny.
Muscular.
Complete.

Each type has its own recommendations for the number of approaches and repetitions. So, with a skinny body type, the number of repetitions is no more than 6. With a muscular body type, do 6-8 repetitions, and with a full body type, the number of repetitions is from 12 to 20. It is important to consider the purpose of visiting the gym. If you need to increase strength, you need to pump up your muscles.

This can be easily overcome by using 2-3 sets with 1-6 repetitions. To pump up muscles for mass, it is necessary to increase the number of approaches from 3 to 5 and repetitions from 6 to 12. Pumping up muscles for endurance requires a different approach. Exercises are performed with less weight and number of approaches, but with a higher number of repetitions - 12-20.

To work in the gym to maintain excellent shape, it is enough to train 3 times a week, performing 2-3 basic and 1 isolation exercises, while doing 2-3 sets of 10-15 repetitions.

How to quickly achieve results

The effectiveness of home workouts aimed at working the muscles of the female back can be increased by:

performing stretching and cool-down before and after exercise, respectively (the preparatory complex will accelerate metabolic processes and blood flow, and also set the pace for the cardiovascular system. The cool-down will restore the frequency of breathing after exercise and minimize the amount of lactic acid accumulated in the muscles, thereby reducing the likelihood of pain in the post-training period);
gradual increase in load (muscles get used to the load in 2-3 weeks, which significantly reduces the effectiveness of further training. To avoid this, when exercising at home, you should increase the load by using heavier weights, but not by increasing the number of repetitions within 1 approach) ;
adhere to a special diet or general principles of proper nutrition (in the first case, the dietary menu should be compiled by a qualified nutritionist who has an understanding of the actual state of health of a particular athlete);
regular exercise (back exercises must be performed daily);
providing your body with the opportunity to fully recuperate (for this you need to sleep at least 8-9 hours at night, and spend 10-20 minutes every 4-5 hours during the day in a quiet, relaxing environment);
compliance with the drinking regime (consuming a sufficient amount of clean liquid not only during training, but also throughout the day, helps maintain the normal rate of metabolic processes, which are responsible, among other things, for the amount of food absorbed by the body).

Basic complex for the gym

Basic is a set of back exercises in which the load falls on several muscles or joints at the same time. It is thanks to this that several muscles are pumped in the gym, although not with the same effort.

If the goal is to pump up your back muscles, then you can’t do without heavy basic exercises. These exercises are suitable for both men and women. But when performing basic exercises with weights, you need an individual selection of weights for each category of performer.

Back training involves working the large spinal muscles:

latissimus dorsi muscles;
trapezius muscles;
back straighteners.

The rest of the muscles also take part when performing basic exercises, but to a lesser extent.

Basic basic exercises for the back:

Pull-up.
Deadlift.
Bent-over barbell row.

There are also additional exercises for the back that create conditions for involving all muscles in work in various options. Each training day should include two basic exercises and one isolation exercise.

Proper nutrition

To pump up a girl’s arms, she must not only perform powerful exercises, but also adhere to a certain diet.

Protein is needed to build muscles, so it is important to include enough of it in your menu.

The calculation is simple: for 1 kg of weight you need to eat 1-1.2 g of protein per day. However, its amount at one time should not exceed 35 g.

In addition, the following rules must be observed:

Eat in small portions, but often - 5-6 times a day. This will help not overload the digestive tract.
Drink at least 2 liters of water per day.
The amount of fats and fast carbohydrates in the diet should be minimized and should not be consumed in the afternoon.
You will have to give up sweets, baked goods, and carbonated drinks, since glucose is processed by the body into fat. Sweet fruits (grapes, bananas) are also excluded.
Fruits and vegetables will help you get the required amount of vitamins.
The correct diet is as follows: proteins – 50-60%, carbohydrates – 20-30%, fats – 10-20%.

Protein food

To get beautiful arm and back muscles, be sure to include protein-rich foods in your diet.

Here they are:

eggs;
veal;
chicken;
fish;
low-fat cottage cheese, fermented baked milk, milk.

Meat and fish should be boiled, baked or steamed. And you need to give up fried and smoked foods.

With dumbbells

Dumbbells are a universal tool for performing back exercises.

Effective exercises include:

Shrugs. When performing exercises with dumbbells, the minimum weight is selected, which is gradually increased. Arms along the body are lowered down. When raising your shoulders, you need to hold them in the upper position for 5 seconds. This exercise shapes and develops the trapezius muscles.
Bent-over row with reverse grip . It is performed by tilting the body forward at an angle of 45 degrees with dumbbells in the hands, lowered down. They spread their arms out to the sides and, raising them to the sides, hold them for 5 seconds. The weight of the weights is 2-3 kg.
Alternating bent over rows. They stand sideways near the bench. One leg, bent at the knee, is placed on the bench, the other is taken back, bent over, and rested with your hand on the bench. In the other hand is a dumbbell, which is lifted while inhaling towards the stomach, holding for 5 seconds. As you exhale, lower to the floor. These exercises work the latissimus dorsi muscles.
Deadlift . Standing on the floor, take dumbbells in your hands and, as you exhale, lower them to the floor, squatting. When inhaling, they return to their original position.
Deadlift. Holding dumbbells in your hands, bend forward, slightly bending your knees, then straighten, taking your starting position. Your arms should be straight at the elbows. Your back should be perfectly flat and parallel to the floor at all times. The muscles of the back and buttocks work.
One-arm push-up row . Starting position in front of the bench. Dumbbell on the floor. When bending, the legs remain straight, as does the back. Raising the dumbbell with one hand, the other rests on the bench. Lifting weights goes up to raising the shoulder at the level of the body. Then a pause, and again lowering the projectile. When completing the exercise, repeat with the other hand.
Dumbbell rows to the waist in a bent over position . Bend over so that your back is parallel to the floor. When inhaling, pull the projectile to the belt. When exhaling, lower it down.
Incline with one dumbbell . The projectile is held in the left hand, leaning forward, lowered to the right leg. Legs bend slightly. As you inhale, straighten up and pause. Having finished the set, take the dumbbell with your right hand and continue.

When performing all back exercises in the gym, you need to increase the weight of the dumbbells gradually, starting with 2 kg. You should pay attention to the number of approaches and repetitions. When working your back, 2-3 sets of 12 repetitions are enough.

Features of women's back training

For women, there are a number of conditions that must be taken into account when pumping up their back muscles. Here's what they are:

Hyperextensions must be present in the training program. Although this is not a rule, of course, it is very desirable. Can be performed on the floor at home or on a special exercise machine. If you will use additional weight in the future, we recommend no more than 5 kg.
Women should strive to use basic, multi-joint exercises to work their back. These include block rows on a machine, pull-ups, dumbbell rows and barbell rows.
The training should be multi-repetitive. Minimum 12-15 repetitions per set. This will provide relief work and make your back more defined.
Exercises such as deadlifts (one of the most basic for the back) and deadlifts should be performed without fanaticism, as these exercises are great for building muscles and you can lose a thin waist. In this case, this will prevent you from maintaining a feminine silhouette.
After each strength approach, it is recommended to stretch your back. For example, take a sitting position. Cross your legs and move your arms back. Make turns left and right. Try to turn around to the maximum point. Or you can simply bend down, place your hands on your knees and arch your back for 10-20 seconds.

Back and triceps

The purpose of the triceps is to flex and extend the elbow joint of the arm. This movement is the basis of the muscle pumping exercise. Triceps exercises are classified as isolating exercises and are performed with special attention to avoid injury to the triceps brachii muscle.

When performing these exercises, a girl has to put a lot of effort on her arms, despite the fact that women work with less weight than men. The main muscle that works and swings is the biceps brachii muscle. But the beauty of the woman’s hand is slightly spoiled by the view from the back. This is the triceps brachii muscle.

Exercises:

Dumbbell for head. The exercise is performed with a dumbbell, which is taken with your hands above your head and, pressing your elbows, move your arms, bending them at the elbows, behind your head. But at the same time, they do not completely lower their hands behind their heads, hold the projectile for 5 seconds and straighten their arms up again.
Dumbbell in hand . The exercise is performed standing near a bench. Leaning towards the bench, they place emphasis with one hand, and the second hand with the projectile is pulled back, where it is paused for 5 seconds. You need to watch your hand - the elbow should be pressed tightly to the body.
Block simulator . The essence of the exercise is that, working with your arms up to your elbows, you need to lower the handle of the exercise machine to your hips and, bending your arms again, return to the starting position. Pay close attention to your elbows. The exercise is performed using only the triceps.
Reverse push-ups . The exercise is performed standing with your back to the bench, with your hands resting on the bench. The legs are extended forward and the weight of the body is transferred to the arms. When lowering down, bending your arms, inhale; when straightening your arms, exhale. Lower so that the shoulder joint is parallel to the floor.
Narrow push-ups. These are ordinary push-ups from the floor, but you need to pay attention to the position of your elbows (they should be pressed closer to the body) and the placement of your hands in the starting position. Hands are in a position narrower than shoulder width.
Bench press . When performing the exercise, you need to lie on a bench under the barbell and take a position with a narrow grip. While inhaling, remove the barbell from the support and lower it to the lower chest, straight elbows are lowered down. As you exhale, return the barbell to its place, pressing the barbell up.

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Organization of training

To obtain the desired result, it is important to approach the training correctly, which should begin with a mandatory warm-up.

You can run in place, perform several bends and turns, all this will prepare the muscles for the upcoming load and avoid injury.

It only takes 5-7 minutes to warm up. Each exercise of the main complex is performed 15-20 times (unless a different number is indicated in the description), it is important to do 3 approaches.

The maximum allowed break between approaches is up to a minute. The final element of the workout is stretching the worked muscles.

Back training should not be combined with loads on the legs, but it is permissible to alternate with exercises for biceps/triceps or abs.

How much to study

It is quite possible to pump up your arms and back if you exercise for 30-40 minutes 2-3 times a week.

If your training regimen includes pumping your back and chest, then you can devote only 1 day to your arms.

You should not exercise every day to speed up the results, since muscle tissue needs at least 48 hours to recover.

Experts advise adhering to the following weekly training program:

Back and biceps.
Biceps and triceps.
Biceps, triceps and shoulders.

It is important not to overdo it, perform each exercise the required number of times, only in this case the result will be what it should be.

Beginners should focus not on the number of repetitions, but on the execution technique.

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Necessary equipment

The most effective exercises involve the use of weights, and you should start with a small weight - 0.5-2 kg, gradually increasing it.

Any exercise with dumbbells will be much more effective if you do it at a slow pace, freezing for a few seconds at the maximum point.

Determining “your” weight is done like this:

If the goal is to build muscle mass, then you can use heavier weights (up to 5 kg for girls), but do fewer repetitions.
If you need to give your muscles definition and maintain their tone, then you need to use a light weight, but increase the number of repetitions, do exercise after exercise with almost no pauses.

In addition, you can use a barbell, expander, or elastic band for exercise. For individual exercises, you can use a fitball.

Training rules

To achieve success, you need to adhere to these recommendations:

Periodically change the exercises in the complex.
Make all movements slowly.
It is better to exercise for a short duration, but intensely, with short pauses between approaches and exercises, than to train carelessly for an hour.
Breathing should be uniform - muscle tension as you exhale, relaxation as you inhale.

Precautionary measures

Remember:

You can't exercise while you're sick.
Weight training without preliminary warm-up is unacceptable.
When doing exercises while lying on your back, make sure that your lower back does not lift off the surface.

Contraindications

Please note that any form of strength training is not acceptable in the following cases:

heart failure;
arrhythmia;
aneurysms;
myocarditis;
tachycardia;
arrhythmia;
high blood pressure;
coarctation of the aorta;
asthma;
previous injuries to the joints and spine;
suffered a heart attack.

If in doubt, seek medical advice.

Loads on the arms and back should be limited in case of the following diseases:

scoliosis;
osteochondrosis.

In addition, training is contraindicated during pregnancy.

It will be interesting to read about how to pump up your breasts.

To strengthen the lower back

The muscle group of the back includes the latissimus and trapezius muscles. These are the main muscles of the back. In addition to this group, there are auxiliary muscles, which are just as important in human life, but have narrower functions. Weak back muscles cannot support the spine well; it shrinks (it shrinks).

In this case, the intervertebral discs become deformed, which means their elasticity decreases. All this leads to loss of lubrication of the intervertebral spaces and pain in the lumbar spine. The only correct solution in this case is to strengthen the back muscles.

There are several exercises for this, which are suggested below:

Reverse camber (boat). Placed on the stomach. The arms are extended forward, the legs are extended back. Raising both arms and legs, stretch forward with arching of the back. Hold the position. Then return to the starting position while exhaling. The exercise stretches the thigh muscles well and restores the tone of the vertebral muscles.
Coordination exercise . Starting position - on all fours. When raising your arms at shoulder level, stretch forward. At the same time, raise the opposite leg parallel to shoulder level and stretch back. When performing the exercise in a set of exercises for the gym, the back muscles are stabilized.
Side plank. When performing the exercise, you need to lie on your side, bending your arm at the elbow at shoulder level. The head is kept in line with the spine. The muscles are tensed and remain in this position for 10 seconds for beginners and 20-35 seconds for experienced ones. There are several options for complexity of execution. The lower back muscles are strengthened, endurance increases, and the muscles that hold the spine become toned.
Pull-up on the bar . After performing 2-3 sets of 10-12 repetitions, you can simply hang, stretching your spine under the weight of your body.
Scissors . Starting position: lie on the floor face down, arms in front. Raising your legs at shoulder level, make a “scissors” movement in the horizontal plane. 2-3 sets of 8-12 repetitions are enough.
Snake pose . In a lying position, straighten your arms and bend back as much as possible, throwing your head back. Stay in this position for several seconds.
Hyperextension . On a special bench they lie on their stomach, hands behind their head. When performing the exercise, bend up and back without lifting your legs and hips from the bench. The deflection is not made maximum to avoid injury. It is possible to use additional weight behind the head. This is the best and most effective exercise for strengthening the lower back.

Performing exercises regularly strengthens the muscular corset of the lumbar region.

After some time, the lower back pain goes away.

Hyperextension: technique and tips for implementation

Hyperextension is an exercise that uses almost all the superficial and deep back muscles in the lumbar region. In the gym, you will need a Roman chair to perform. Before you begin the exercise, you should adjust the Roman chair to your height.

Focus on the front of your thighs, bring your legs as comfortably as possible under the bolsters. The body position should not cause discomfort.
Bend your stomach and tilt your body down. In this case, your arms should not hang or dangle; it is optimal to press them to your chest, crossing them.
Raise your body so that it forms a straight line “legs-buttocks-back”.
After reaching the highest point, you should return to the starting position. You cannot bend your lower back; it should be as straight as possible.

To the latissimus dorsi muscles

Exercises:

Pull-up . This exercise can be performed on a simple bar and in the Gravitron. The type of grip plays a role. Only a medium and wide grip is suitable for working the latissimus dorsi muscles. It is very important to monitor the position of your back.
Upper block pull. Perform head pulls. You need to monitor the position of the forearm relative to the body (90 degree angle).
Lower block thrust . You need to monitor the position of the shoulder blades when pulling (they should converge) and a straight back. This is what makes it possible to pump up the latissimus muscles.
Hyperecstasy . Pay attention to the correct execution of the exercise. When lowering your body down, having reached the point where the bend of the body is 90 degrees, you must return to the starting position. Starting position – when a straight line is formed from the heels to the head. The exercise is performed at a slow pace.
Dumbbell rows to the waist . Working out the back muscles is done using a dumbbell and a bench. The leg is bent and the knee is placed on the bench, the hand rests on the bench, and with the opposite hand they lift the projectile to the belt, hold for 5 seconds and take the starting position.

Pull-ups

video - pull-ups
For those who cannot yet do a single pull-up on their own, you can use the gravitron simulator. Due to the counterweight, it helps to push the body upward (the larger the counterweight, the easier it is to pull yourself up). You should start with a counterweight that is 5-10 kg less than your body weight and reduce it as it becomes easier to pull yourself up. At home, you can place a chair under your feet and push off from it with one leg.

By using different hand grips during pull-ups, you can change the impact on the muscles. But in any case, the initial push is carried out by the back muscles, the arms are connected at the end. You need to reach for the bar with your chest, not your forehead. The shoulders should not be pulled up towards the ears.

To straighten the spine

If we consider all types of exercises that are included in the complexes of basic and isolating complexes for the back, then all of them are somehow involved in pumping the muscular corset of the spine.

Exercises for neck muscles

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Initial position: sitting, bend your legs at the knee joints and clasp your arms. Inhaling, throw your head back and stretch, straightening your back well and bringing your shoulder blades together. Exhaling, take the starting position. The neck muscles and cervical vertebrae work. Perform 10 repetitions.
Starting position: sitting cross-legged, clasp your shins, and on the count of 1, turn your head to the left. On the count of 2, 3 they make sharp jerks of the head, increasing the turn. At 4 they return to the starting position. Change direction of turn and continue. Repeat 6-8 times to the left and the same number to the right.
Starting position: kneel down. Hands rest on a horizontal surface. Legs and arms are set shoulder width apart. Make circular rotations with your head alternately in different directions. The muscles are well strengthened. Repeat 6-8 times.

Spinal Alignment Exercises

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Initial position: lying on your stomach face down. The arms are bent in front of you at the elbows, the hands are facing each other. The head is lowered onto the hands. Legs straight: heels together, toes apart. While inhaling, raise the body to the waist above the floor, keep the head in line with the back, and spread the arms to the sides. Repeat 6-10 times.
Starting position: lie on your back, legs bent at the knees, heels pressed as close as possible to the hips. The arms are spread out to the sides with the palms facing up. When performing while inhaling, do not raise the lower body. Bend the chest as much as possible, while leaning on your arms and head. Repeat 5-8 times.
Starting position: kneel and place your hands on the floor. When performing, the right arm is pulled forward and the left leg is pulled back. Good stretch for the body. When repeating, change the arm and leg. Repeat 6-8 times for each arm and leg.

Exercises to tone the back muscles

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Starting position: stand straight, hands at your sides. Raise your arms up, bending your back slightly. As you exhale, bend forward, round your back and lower your head and shoulders. Hands are lowered to the starting position. Repeat 8-10 times.

Back exercises in the gym work three muscle groups.
They kneel down and place their hands on the floor. Keep your head straight. When inhaling, bend your back and hold for several seconds. As you exhale, return to the starting position. Repeat 5-7 times.
Lay on your stomach with your arms extended along your body. When inhaling, raise your head and legs without lifting your torso and arms from the floor. Repeat 5-8 times.

These exercises will increase the tone of the back muscles and also improve the mobility of the thoracic spine.

Upper back exercises

1. To perform the exercise you will need dumbbells . Make a sharp lunge forward, as if you are jumping. Place your feet shoulder-width apart and bend your arms back, bringing your shoulder blades together. Jump again - connect your legs, stretch your arms forward. Repeat 30 times for 2 sets.

2. To engage your triceps , perform platform push-ups. Spread your arms shoulder-width apart. You can bend your knees. Do 10 push-ups.

How to determine that exercises are effective? Your well-being the next day will tell you this. If you feel your back muscles well, then the workout went well.

On the muscles of the upper spinal region

Starting from the neck and shoulders, ending at the shoulder blades, one of the large and important muscles of the back is located - the trapezius muscle.

The following exercises are suitable for pumping this muscle:

Shrugs with a barbell . This exercise is performed in one breath. The barbell is grasped with a grip slightly wider than the shoulders and while inhaling, an upward pull occurs, while the shoulders go up and the head is hidden in the shoulders. Gradually the shoulders lower and exhale. The entire top of the trapezius muscle is well pumped: the occipital-clavicular bundles and the scapular part.
Shrugs with dumbbells. The exercise is performed while inhaling. Dumbbells in your hands, lifting your shoulders, pull them back, you can close your shoulder blades. Exhale while lowering your shoulders smoothly. The clavicular trapezius, scapular muscle, the middle of the main trapezius and the rhombic muscle are pumped (precisely when the shoulder blades close).
Shrugs on the machine . Standing in front of the machine, grab the handle with a grip slightly wider than your shoulders and, while inhaling, raise your shoulders, keeping your head between your shoulders. Slowly lower your shoulders. The upper trapezius and scapular muscles develop.

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Exercises without weights

In any business, the first stage is important, laying the foundation for everything. The same goes for back training. You should not immediately start with heavy techniques using weights. This way you can overdo it and seriously harm yourself. Let's look at how you can do without weights and exercise equipment in general:

I also recommend you the video below, which clearly shows additional super-exercises while lying purely on the floor without any apparatus. I tried to perform them and I confidently say that they strain your back very hard and if you do them diligently, you will 100% have a beautiful back. For girls, this is generally the best thing.

To the middle section

Exercises:

Pull-up . When performing pull-ups, use a shoulder-width grip. Sticking out your chest, pull your chin up to the bar. Then lower to the starting position as you exhale. The latissimus muscle is pumped well and the teres major works with it. The middle and lower trapezius, rhomboid and pectoral muscles are perfectly pumped.
Close-grip lat pull-downs . The exercise is similar to a pull-up, but easier to perform. Take the handle of the block with a narrow grip and perform a pull down to the chest. Return to the starting position. The latissimus and teres major muscles are pumped. When the shoulder blades come together, the trapezius, rhomboid and part of the deltoid muscles are pumped.
Upper block rows with straight arms. Legs apart. The handle is pulled up to the hips. The arms are straight, the back is straight. The broadest, round and long heads of the triceps are pumped.
Lower block thrust . Hands grasp the handle in a sitting position, resting your feet on the stops. Pull the block towards you until the handle touches your chest. Return to the starting position. Almost all the middle back muscles and spinal extensors work.

Deadlift

video deadlift
Technique:

back straight, parallel to the floor, knees bent;
lifting the barbell from the floor begins with a push with the hips and simultaneous bringing of the back to a vertical position;
the barbell does not need to be pulled by hands, they act as cables;
in the final position, the shoulder blades should be retracted, chest forward;
lowering the barbell begins with bending the knees, moving the buttocks back and simultaneously lowering the straight back forward;
the bar should move along a vertical trajectory, passing as close as possible to the shins and hips;
It is important to ensure that the back does not round, to keep it straight using the abdominal muscles and spinal erectors.

The exercise is also good for developing the gluteal muscles.

To the lower section

Exercises:

Lumbar arches. When performing this exercise, a simulator is used. You need to lie on a special bench on your stomach, your legs are held by the ankles with rollers. The edge of the bench falls below the waist. The torso is lowered down, the arms are crossed in front of the chest. When inhaling, begin to lift the front part of the body until the moment when the body forms a straight line from the heels to the head. Watch your back position. At the top of the exercise, a delay of 5 seconds is possible. When exhaling, take the starting position. When performing this exercise, almost all the main and auxiliary muscles of the lower back are included in the work. Several muscles of the hip and lumbar regions are pumped. Among them are the iliocostal muscles, the longissimus and spinalis muscles of the back, the quadratus lumborum muscle, and the sacrolumbar muscles can also be trained for flexibility.
Extension of the torso on the simulator . You can work on the simulator both standing and sitting. At the same time, the roller creates a load on the back and lower back. When lifting and straightening your back, the force of the roller is aimed at working the muscles to align the spine.

Contraindications

When engaging in strength sports, one of the most important requirements is to undergo an examination by a doctor. If the candidate has any illnesses or injuries received previously, it is necessary to inform the doctor and coach about them.

Only after this are decisions made about a person’s admission to exercise in the gym.

Diseases for which exercise in the gym may be contraindicated include:

cardiovascular diseases;
high blood pressure;
diabetes;
eye diseases;
osteochondrosis;
scoliosis.

If patients with osteochondrosis go to gyms to attend training, then after consultation with doctors and trainers they are offered different options for sets of exercises, which can eventually return people with a mild stage of the disease to sports.

If you wish to work with simulators and under the supervision of experienced trainers, classes in the gym are possible for those who have suffered osteochondrosis and want to gradually, using back exercises with light loads, correct defects in the spine, by strengthening the back muscles and return to normal life.

Back exercises performed in the gym are aimed not only at building muscles. These include therapeutic exercises that will help get rid of back pain, scoliosis, and increase the overall endurance of the body.

Why do girls need to pump up their backs?

Believing that strength training will lead to the formation of a male figure, beginners avoid stress on the back muscles, forgetting that obtaining male relief is not possible for the female body without additional testosterone intake.

Strengthening the back muscles is necessary for girls to:

formation of aesthetic proportions of the body (with intensive work exclusively with the lower extremities, the female figure visually becomes more overweight);
visual reduction of waist volume, formation of a V-shaped silhouette (developed back muscles visually make the abdominal and waist area thinner, which can be emphasized even more with the correct selection of wardrobe items);
maintaining a normal rate of lymph flow and blood circulation (when the rate of circulation of lymph or blood decreases, stagnation occurs in the body, negatively affecting the functioning of internal organs);
improved posture (visible changes can be achieved by performing exercises for deep muscles);
visual increase in breast volume (it will be possible to slightly transform the chest due to the rotation of the shoulders, achieved by pumping the rear deltas);
increasing the overall strength and endurance of the athlete.

Despite all the positive aspects of working out the spinal muscles, a real increase in their volume is only possible in the gym.

By working out at home, a girl is more likely to maintain her existing athletic shape and tone her muscles.