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The back training is divided by muscle groups that you want to work on, and should be indicated by the physical education professional according to the person's goal. Thus, exercises that work on the upper back, the middle and the lower back can be indicated, which can be done in 3 sets of 10 to 12 repetitions, or according to the instructor's guidance.
However, for the results to be achieved, it is necessary that the training be done intensely and respecting the necessary guidelines in relation to the series of repetitions and breaks. In addition to hydration and a healthy and balanced diet, which should be guided by the nutritionist according to the objective.
1. Front pull
In the frontal pull, also known aspulley front, the exercise is done sitting facing the machine. Then, with your hands on the handle, bring the bar towards your chest. For the movement to be done correctly, the torso must not make the movement to go back and forth, as a back and forth, only the arms must move. This exercise works mainly on the mid-back muscle, called the latissimus dorsi.
2. Articulated pulley
The articulated pulley is made seated, with the face turned towards the machine and straight column. Then the person pulling the handholds, makes the movement from top to bottom of opening and closing the arms.
The movement of this exercise works all the muscles of the back, but mainly the one that goes from the middle to the end of it, called the latissimus dorsi, and the definition of this exercise will be more focused on the lower back.
3. Curved row
To perform the curved stroke, the person must lean the torso forward slightly and hold the bar with the hands at a distance slightly from the shoulder line. Then start the movement by flexing the elbows, bringing the bar towards the abdomen and then returning to the starting position controlling the movement.
This exercise is indicated to work the muscles of the middle and lateral of the back, called, middle trapezius, infraspinatus and latissimus dorsi.
4. Land survey
The deadlift in addition to working the muscles around the spine, lateral of the back and lumbar region, also activates the muscles of the back of the thigh and glutes and abdomen, being considered a complete and interesting exercise for those looking for hypertrophy.
To do the deadlift, the person should have the feet the same width as the knees and the hands the same width as the shoulders. Then, in the movement of picking up the bar on the floor, get up until you are fully standing, with the bar on your abdomen and then return to the initial movement with the bar on the floor, keeping your back always straight and stabilized.
5. Reverse fly
To do this exercise, the person must sit facing the machine, with the chest resting against the bench. Then, stretch your arms until you can hold the bars on the equipment, with your arms straight, open them until you feel the back muscles being contracted.
The muscles worked on the inverse fly are those from the neck to the middle of the back, called rhomboid, posterior deltoid and lower trapezius.
6. Surfboard
The board can have several ways to do it, but the most common is made on your stomach, resting on your elbows and feet, the muscle worked in this exercise is the complete trapezius, which starts at the neck and goes up to the middle of the back .
In addition to strengthening the muscles, the board can also relieve low back pain and works all the abdomen. Check out other board types.