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01-27-2014, 02:38 PM
SPINAL MUSCULAR EXERCISES (http://www.kulturizmas.net/nugaros-raumenys/635/)<iframe src="http://www.facebook.com/plugins/like.php?href=http%3A%2F%2Fwww.kulturizmas.net%2Fn ugaros-raumenys%2F635%2F&layout=standard&show_faces=false&width=450&action=like&colorscheme=dark&height=24" scrolling="no" frameborder="0" allowtransparency="true" style="border-style: none; overflow: hidden; width: 450px; height: 24px;"></iframe>
Back muscle anatomyhttp://www.kulturizmas.net/wp-content/uploads/2010/09/Back-Muscles-Anatomy1.jpg
Plačiausiasis back muscle (latissimus dorsi) - (also known as the "lats" and Lithuanian known as "wings") - the largest muscle in the human body. This muscle is responsible for fundraising activities (for example, actions such as rowing).
Trapezium muscle (trapezius)


Upper fibers (Upper Fibers) - raises the blade;
Middle fibers (Middle Fibers) - attracted to the spine;
Underwear fibers (Lower Fibers) - pulls down.

Great rhomboid muscle (rhomboideus major) - helps to stabilize the humerus, huge sectors of the back muscles helps to raise the humerus up and down.
Back exercises
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http://www.kulturizmas.net/images/pratimai/nugara/prisitrukimai_prie_kaklo.gif
Chin to neckThe main load is the widest back muscles and big round, diamond, muscles and the lower part of the V muscle. In addition, the strain on the hamstrings upper arm and forearm muscles.
Preparing
Broad hands Hang on the bar.
Performance
Pull the long rung touches the neck. Let the body until arms and shoulders are fully extended position.


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http://www.kulturizmas.net/images/pratimai/nugara/prisitraukimai_prie_krutines.gif
Chin to chestThe main load is the widest back muscles and big round, diamond, muscles and the lower part of the V muscle. In addition, the strain on the hamstrings upper arm and forearm muscles.
Preparing
Broad hands Hang on the bar.
Performance
Pull the long chin rises above the bar. Let the body until arms and shoulders are fully extended position.


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http://www.kulturizmas.net/images/pratimai/nugara/stangos_trauka_pasilenkus.gif
Bench BentThe main load is the upper part of the back muscles. Additionally burdened tiesiamieji torso, hamstrings arm and leg muscles. This is one of the basic exercises back muscle mass of the upper part of the development.
Preparation
Stand with your legs shoulder-width apart. Bend your back as much as possible parallel to the floor.Grasp the barbell from the top of a little more than shoulder width apart. Legs slightly bent. Hold the barbell down with outstretched hands.
Performance
Pull the barbell straight to the bottom of the abdomen. Return to the starting position. Total motion time keeping hold your head and back straight. Neužsimetinėkite and swing the weight.


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http://www.kulturizmas.net/images/pratimai/nugara/t_bar_trauka.gif
T-bar rowThe main load is the upper part of the back muscles. Additionally burdened tiesiamieji torso, hamstrings arm and leg muscles. This is one of the basic exercises back muscle mass of the upper part of the development.
Preparation
Put the weight on one end of the bench, it is advisable to someone pinned and the other end to prevent sliding and it does not rise. Apsižerkite barbell and lean forward as far as possible, the torso is parallel to the floor. Slightly bend your knees. Grasp the barbell with both hands near the weights.
Performance
Lift the barbell end up tilting the arms at the elbow, until the weight touches the chest down. Lower the barbell to the starting position. Do not lower the barbell to the floor. With many small weights, instead of a single large you increase range of motion. Motion, hold the back straight and head lifted.


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http://www.kulturizmas.net/images/pratimai/nugara/lyno_trauka_prie_pilvo.gif
Seated row abdominalMost lower back loaded plačiausiųjų spinal muscular part of the big round muscles. In addition, the V-loaded, diamond and rear deltoid, causal and radial muscles.
Preparing to
Sit on the platform slightly bent knees and grasp the rope handle.
Performance
Pull the rope toward the waist at the same time paving the back. Curved shoulders back and chest forward atkiškite. Return to the starting position when the arm is straight, and the shoulders and the back curved forward.


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http://www.kulturizmas.net/images/pratimai/nugara/lyno_trauka_prie_krutines.gif
Pull the rope to the chestPreparing to
Sit on an exercise bike, or kneel in front of the rope. Grasp the handle or wide left approximately 20 cm distance between the hands. Start this exercise by hand outstretched above his head.
Performance
Pull the rope until the handle is on your upper part of the chest. Return to the starting position. Bend and swing the back.


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http://www.kulturizmas.net/images/pratimai/nugara/lyno_trauka_prie_kaklo.gif
Pull the rope to the neckPreparing
to Repel thigh supports. Widely grasp the rope handle.
Performance
Pull the rope behind the neck. Release the rope until arms and shoulders are fully extended position.


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http://www.kulturizmas.net/images/pratimai/nugara/hantelio_trauka.gif
Dumbbell deadliftPreparing to
take a dumbbell in one hand, the other to lean against something.
Performance
Pull the dumbbell up until the upper arm is a little higher than the back. Return to the starting position when the arm is stretched out, and the arm is lowered down. The exercises and with the other hand.


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http://www.kulturizmas.net/images/pratimai/nugara/labas_rytas.gif
Good morningExercise that can be done in order to learn directly sportuojantysis hold back. With this exercise schooled thigh flexors, large buttocks muscles, and additionally burdened and tiesiamieji back muscles.
Preparation
Put barbell on the shoulders. Keep your head up, and your back completely straight.
Fulfillment
lenkitės forward through the waist keeping your legs straight, until your upper body is parallel to the floor.Return to the starting position. Exercise can be carried out and bend your knees slightly.


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http://www.kulturizmas.net/images/pratimai/nugara/atilenkimai_nugaros_apaciai.gif
Back construction (ascent back down)The main charge, in this exercise, have tiesiamiesiems back muscles. In addition, the strain on the hamstrings of the thigh and buttock muscles.
Preparing
Lie face down on a special bench stow ankle for support. Start outstretched, bodies. Cross your arms in front of you or pinch them head. For added resistance you can hold the weight.
Fulfillment
lenkitės the waist keeping your back straight. When lifting the torso back to the starting position of the legs and upper body are aligned.


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Trapezium
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http://www.kulturizmas.net/images/pratimai/trapecija/gusciojimai_su_stanga.gif
http://www.kulturizmas.net/images/pratimai/trapecija/gusciojimai_su_hanteliais.gif
Gūžčiojimai with a barbell or dumbbellsDuring the exercise, the most loaded upper trapezoidal part of the rotor blade and diamond-shaped muscles.
Preparing
Stand holding the barbell shoulder width apart or slightly wider.
Fulfillment
can Raise your shoulders as above. Lower and repeat step


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