The back is an important component of the human musculoskeletal system. It has a huge impact on all body structures. Almost all human movements affect the back; there are no physical exercises in which the muscles of this area were not involved. Therefore, they pay so much attention to various types of fitness. This part of the body consists anatomically of the spine, which is surrounded by muscle structures. They determine the relief and mobility of the back. The latissimus dorsi muscle stands out from the whole group . There are also structures of a similar structure that determine the mobility of the lungs.
Based on all these properties, there are exercises that aim to strengthen the muscles of the back, and exercises to form the correct posture (strengthen the spine). The former are characterized by mass buildup and imparting the desired relief. In this case, initially undeveloped muscles have a “soft” structure, which often leads to curvature of the spine. To improve all qualities, special sets of exercises are used. If the strengthening of the back muscles is effective, then after a certain period all the curvature of the spine is corrected, the back looks embossed, narrow in the waist and wide in the chest. The following types of exercises are distinguished in this area: wellness, aesthetic and preventive.
There is gymnastics to strengthen the muscles of the back, which affects them indirectly. It includes swimming, classes on rowing machines, jogging at various distances. They help improve the tone of the muscles of the back, but do not help build weight and achieve relief. For all these purposes, there are special purposeful exercises: stretching, strength with and without weights.
Strengthening the back muscles must begin with increasing their elasticity. For this, a special program is developed, which is called stretching. It includes a variety of inclinations and turns that increase the mobility of the spine, serve as a means of preventing diseases in this area, and help maintain proper posture. The muscles at the same time become strong, long and elastic. Such exercises will be especially useful for people who lead a sedentary lifestyle, are overweight, and problems with posture.
Strengthening the back when using strength exercises without weights usually occurs quite quickly. The main exercises of this group: pull-ups on the bar and push-ups, which are performed from the floor with emphasis on the toes, knees or on the gym bench. At the same time, the execution technique is of great importance. With wide emphasis, the load falls on the muscles of the chest, to a lesser extent the back. To strengthen the last structures, it is necessary that the distance between the brushes during execution is minimal. Pullups are designed to strengthen the upper back muscles. The maximum effect will be observed when touching the bar with the breast. Important is the warm-up, which is designed to prepare the muscles for training. It prevents injuries (sprains, dislocations, fractures).
Muscle building and obtaining an aesthetic relief are most effectively achieved by using weight-bearing strength exercises. At the same time, all structures are worked out as detailed as possible, the emphasis is on increasing the volume. The most common exercises, the purpose of which is to strengthen the muscles of the back, are dumbbell traction, a barbell that can be performed while leaning and standing, arms with arms weakened, leaning forward with dumbbells, body extension. Standard simulators, which are located in all specialized rooms, also help to achieve the desired result.