Back exercises in the gym for girls: basic, best, most effective

Not many people know that fitness training will become more successful if back exercises take up a permanent place in the gym workout schedules.

What back muscles need to be regularly trained

The back consists of three groups of muscle mass:

• the broadest superficial muscle of the upper section;
• the broadest superficial 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 in 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 warm up and cool down

With ideal health, the back muscles quickly come to work rhythm after warm-up and begin to perceive the workload without any problems.

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

The number of approaches and reps in back exercises

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

The individual trainer in the gym must establish a list of exercises.

After studying the basic and isolated sets of back exercises that a beginner will perform in the gym, the coach should draw up a plan from this arsenal that matches his ward.

Take into account the body type:

1. Skinny.
2. Muscular.
3. Complete.

Each type has its own recommendations for the number of approaches and repetitions. So, with a lean body type, the number of repetitions is no more than 6. With a muscular, 6-8 repetitions are done, and with a full body constitution, the number of repetitions is from 12 to 20. It is also important to take into account the purpose of visiting the gym. If you need to increase strength, for this you need to pump muscles.

This can be easily dealt with with 2-3 sets of 1-6 reps. To pump muscles for mass, you need to increase the number of approaches from 3 to 5 and reps from 6 to 12. Pumping muscles for endurance requires a different approach. Exercises are performed with less weight and the number of approaches, but with a greater number of repetitions - 12-20.

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

Basic complex for a gym

A basic set of exercises for the back is called, 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 task is to pump the muscles of the back, then you can not do without heavy training basic exercises. These exercises are suitable for both men and women. But when performing basic exercises with weights, you need an individual selection of weight for each category of performer.

Back pumping involves the work of the large back muscles:

• latissimus dorsi;
• trapezius muscles;
• back straighteners.

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

Basic basic back exercises:

1. Pulling up.
2. Deadlift.
3. Bent over barbell row.

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

With dumbbells

Dumbbells are a universal apparatus for doing back exercises.

Effective exercises include:

1. Shrugs... When performing an exercise with dumbbells, the minimum weight is selected, which is gradually increased. Hands down along the body. Raising your shoulders, you need to hold them in the upper position for 5 seconds. This exercise shapes and develops the trapezius muscles.
2. Reverse Grip Bent Over Row... It is performed when the body is tilted forward at an angle of 45 degrees with dumbbells in the hands, lowered down. Hands are spread through the sides and, raising them to the sides, they are delayed for 5 seconds. Weight weights - 2-3 kg.
3. Bent over row row. Get sideways near the bench. One leg, bent at the knee, is placed on the bench, the second is taken back, bending over, resting on the bench with one hand. In the other hand, a dumbbell, which is raised while inhaling to the stomach, lingering for 5 seconds. On exhalation, lower it to the floor. These exercises work the lats of the back muscles.
4. Deadlift... Standing on the floor, they take dumbbells in their hands and, as they exhale, lower them to the floor, squatting. When inhaling, they return to their original position.
5. Deadlift... Holding dumbbells in their hands, they lean forward, slightly bending their knees, then straighten, taking their starting position. Hands should be straight at the elbows. The back should be perfectly flat and parallel to the floor at all times. The muscles of the back and buttocks work.
6. One-handed deadlift... Starting position in front of the bench. Dumbbell on the floor. When bending over, the legs remain level, as does the back. Lifting the dumbbell with one hand, the other is focused 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. At the end of the exercise, repeat with the other hand.
7. Dumbbell Rows to the Belt in Bent-over Position... Bend over so your back is parallel to the floor. When inhaling, the projectile is pulled to the belt. When you exhale, they lower it down.
8. One dumbbell incline... The projectile is held in the left hand, leaning forward, lowering it to the right leg. The legs are slightly bent. On inhalation, they straighten up and pause. After finishing the set, take the dumbbell with the right hand and continue.

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

Back and triceps

The purpose of the triceps is to flex and extend the elbow joint of the arm. This movement is at the heart of muscle building exercise. Triceps exercises are classified as isolating exercises and are performed with special care so as not to injure the triceps brachii.

When performing these exercises, the girl has to put a lot of effort on her hands, despite the fact that women work with less weight than men. Basically, the biceps muscle of the shoulder - the biceps - works and sways. But the beauty of a woman's hand is slightly spoiled by the view from the back.This is the triceps muscle of the shoulder - triceps.

Exercises:

1. Dumbbell behind the head... The exercise is performed with a dumbbell, which is taken with the hands above the head and, pressing the elbows, the arms are withdrawn, bending at the elbows, behind the head. But at the same time, they do not completely lower their hands behind their heads, hold the projectile for 5 seconds and again straighten their arms up.
2. Dumbbell in hand... The exercise is performed while standing near the bench. Leaning towards the bench, they make an emphasis with one hand, and the other hand with the projectile is pulled back, where it is kept in a pause for 5 seconds. It is necessary to watch the hand - the elbow should be tightly pressed to the body.
3. Block simulator... The essence of the exercise is that, working with your hands to the elbows, you need to lower the handle of the simulator to your hips and, bending your arms again, return to the starting position. Watch your elbows closely. The exercise is performed only with the efforts of the triceps.
4. Reverse push-ups... The exercise is performed while standing with your back to the bench, from the position of the rest on the bench with your hands. The legs are extended forward, and the body weight is transferred to the arms. When lowering down, bending your arms, inhale, when straightening your arms, exhale. They are lowered so that the shoulder joint is parallel to the floor.
5. Push-ups from the floor with narrow arms... These are ordinary push-ups from the floor, but you need to monitor the position of the elbows (they need to be pressed closer to the body) and the position of the hands in the starting position. Hands - in a position narrower than shoulder width.
6. Bench press... When performing the exercise, you need to lie on a bench under the barbell and take a position with a narrow grip. On inhalation, the bar is removed from the support and lowered to the lower chest, straight elbows are lowered down. When you exhale, return the bar to its place, doing the barbell press up.

Don't miss the most popular column article: Glutamic acid - what it is, why and how it is used in sports, bodybuilding.

To strengthen the lower back

The muscular 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 that are just as important in human life, but have narrower functions. Weak back muscles cannot hold the spine well, it shrinks (it contracts).

In this case, the intervertebral discs are deformed, which means that their elasticity decreases. All this leads to the loss of lubrication of the intervertebral spaces and the occurrence of 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:

1. Reverse deflection (boat)... Stacked on the stomach. The arms are extended forward, the legs are extended back. Raising both arms and legs, stretch forward with back arching. Delay the situation. Then - to the starting position on the exhale. The exercise stretches the thigh muscles well, restores the tone of the vertebral muscles.
2. Exercise for coordination... The starting position is on all fours. When raising your arms at shoulder level, stretch forward. At the same time, raise the opposite leg in parallel at shoulder level and stretch back. Exercise in the gym will stabilize your back muscles.
3. Side bar... When performing the exercise, you need to lie on your side with your arm bent at the elbow at shoulder level. The head is kept in line with the spine. The muscles are tense and in this position is 10 seconds - beginners and 20-35 seconds - experienced. There are several options for the complexity of execution. The muscles of the lower back are strengthened, endurance is increased, the muscles holding the spine are toned.
4. Pull-up on the bar... After completing 2-3 sets of 10-12 reps, you can simply hang, stretching the spine under the weight of your body.
5. 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 reps are enough.
6. Snake pose... In the prone position, they straighten their arms and bend back as much as possible, throwing their head back.They are in this position for several seconds.
7. Hyperextension... On a special bench, they lie on their stomach, hands behind their heads. When performing the exercise, they bend up and back, without lifting their legs and hips from the bench. The deflection is not maximized to avoid injury. Additional weight can be applied behind the head. This is the best and most effective exercise for strengthening the lower back.

Exercising regularly strengthens the muscular corset of the lumbar spine.

After a while, the pain in the lower back disappears.

Latissimus dorsi

Exercises:

1. 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 to wide grip is suitable for working out the lats. It is very important to monitor your back position.
2. Upper block pull... Perform a deadlift. It is necessary to monitor the position of the forearm relative to the body (angle 90 degrees).
3. Lower block pull... It is necessary to monitor the position of the shoulder blades when pulling on yourself (they should converge) and an even back. This is what makes it possible to pump the lats.
4. Hyperextasy... Pay attention to correct exercise. When lowering the body down, reaching the point where the bend of the body is 90 degrees, it is necessary to return to the starting position. The starting position is when a straight line is formed from the heels to the head. The exercise is performed at a slow pace.
5. Row of dumbbells to the belt... The work of the back muscles is performed using a dumbbell and a bench. The leg is bent and placed with the knee on the bench, with the hand there is an emphasis on the bench, and with the opposite hand, they lift the projectile to the belt, linger for 5 seconds and take the starting position.

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, in one way or another, participate in the pumping of the muscular corset of the spine.

Exercises for the muscles of the neck

Scroll:

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

Exercises to align the spine

Scroll:

1. Initial position: lying on his stomach face down. The arms are bent in front of you at the elbows, the hands look at each other. The head is lowered onto the hands. Legs straight: heels together, toes apart. On inhalation, the torso is raised to the waist above the floor, the head is kept on the line of the back, the arms are spread apart. Repeat 6-10 times.
2. Initial position: lie on your back, legs are bent at the knees, the heels are pressed as much as possible to the hips. Hands are spread apart, palms turned up.
   When performing on inhalation, do not raise the lower body. They flex the chest as much as possible, while resting on the arms and head.
   Repeat 5-8 times.
3. Initial position: kneel, and rest your hands on the floor.
   When performing, the right arm is pulled forward, and the left leg is pulled back. Stretches the body well. With repetition, change the arm and leg.
   Repeat 6-8 times for each arm and leg.

Exercises to tone the muscles of the back

Scroll:

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

   

2. Get on their knees, and rest their hands on the floor. The head is kept straight. When inhaling, bend the back and hold for how many seconds. On exhalation - to the starting position. Repeat 5-7 times.
3. Lay on the stomach, arms extended along the body. When inhaling, raise the head and legs without lifting the torso and arms from the floor. Repeat 5-8 times.

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

On the muscles of the upper dorsal region

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

The following exercises are suitable for pumping this muscle:

1. Barbell Shrug... This exercise is performed in one breath.
   The barbell is taken with a grip slightly wider than the shoulders and on inhalation there is a thrust upward, while the shoulders go up, and the head hides in the shoulders. Gradually, the shoulders are lowered and an exhalation is made. The entire top of the trapezius muscle is well pumped: the occipital-clavicular bundles and the scapular part.
2. Dumbbell Shrugs... The exercise is performed while inhaling. Dumbbells in the hands, lifting the shoulders, are pulled back, you can close the shoulder blades. With a smooth lowering of the shoulders, exhale. The clavicular trapezium, the scapular muscle, the middle of the main trapezium and the rhombic muscle are pumped (precisely when the shoulder blades are closed).
3. Shrugs on the simulator... Standing in front of the simulator, they grab the handle with a grip slightly wider than the shoulders and raise their shoulders while inhaling, the head remains between the shoulders. Slowly lower their shoulders. The upper trapezium and scapular muscles develop.

Don't miss the most popular column article: Body drying for girls. Training program, detailed nutritional menu for a month by day.

To the middle department

Exercises:

1. Pull up... When doing pull-ups, a grip is performed shoulder-width apart. Stretching out the chest, pulling the chin up to the crossbar. Then they descend to the starting position on exhalation. The broadest muscle is pumped well and the large round muscle works with it. The middle and bottom of the trapezium, the rhomboid and pectoral muscles are perfectly pumped.
2. Narrow Grip Rows... The exercise is similar to pull-ups, but easier to perform. They take the handle of the block with a narrow grip and pull down to the chest. Return to starting position. The broadest muscle and the large round muscle are pumped. When the shoulder blades approach, the trapezium, rhomboid and part of the deltoid muscle are pumped.
3. Straight arm pulls of the upper block... Legs apart. Pull the handle to the hips. Hands are straight, back is straight. The broadest, round and long heads of the triceps are pumped.
4. Lower block pull... Hands grab 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 starting position. Almost all muscles of the back of the middle section and extensors of the spine work.

To the lower section

Exercises:

1. Lumbar flexion... A simulator is used during this exercise. 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 body is lowered down, the arms are crossed in front of the chest. When inhaling, the front of the body begins to rise until the moment when the body forms a straight line from the heels to the head. Monitor the position of the back. In the upper part of the exercise, a delay of 5 seconds is possible. When exhaling, they take the starting position. When performing this exercise, almost all the main and accessory 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 longest and spinous muscles of the back, the quadratus lumbar muscle, and the sacro-lumbar muscles can be pumped for flexibility.
2. Extension of the trunk on the simulator. The simulator can be used both standing and sitting. In this case, the roller creates a load on the back and lower back. When raising and straightening the back, the efforts of the roller are directed to the work of the muscles to align the spine.

Contraindications

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

Only after that decisions are made on the admission of a person to classes 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 workouts, then after consulting with doctors and trainers, they are offered different options for exercise complexes, 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, it is possible to train in the gym for those who have suffered from osteochondrosis and wish to gradually, using exercises on the back with light loads, correct defects in the spine, by strengthening the muscles of the back and return to normal life.

Back exercises done in the gym aren't just about building muscle. These are therapeutic activities that will help get rid of back pain, scoliosis, and increase the overall endurance of the body.

Video: back exercises in the gym

Exercises for back muscles for girls in a video clip:

How girls can pump up their backs in the gym, see the video clip: