We swing the back using simulators. 5 effective exercises for men

Classes on simulators allow you to avoid unnecessary stress on the vertebrae and protect yourself from injury. You will be able to take heavy weights to build powerful relief from the superficial muscles of the back, and the deep muscles will gain powerful tone.

A weak back leads to a hunched and twisted posture. Such an unnatural position of the body begins to compensate for the legs, neck and shoulders, due to which not all systems will work correctly. Breathing deteriorates, oxygen levels drop, and stress hormone levels rise.

How to properly balance your back?

Muscles need a good supply of oxygen to function effectively, so watch your breathing during training. At the moment of maximum effort, exhale through your mouth to draw in more air later.

The back muscles are divided into upper, middle and lower segments. To achieve proportionality and aesthetics, use all areas.
Proper technique will allow you to engage the right muscles and exclude unnecessary ones from the job. Practice the exercise with light weights. Only then will you learn how to tighten the muscles you want to tone. In order for your muscles to grow, heavy weights are needed, but without the knowledge of the technique it is dangerous to work with them.

Do a variety of things. The first month of strength training with heavy weights, the second of muscular endurance with light and medium weights. Use all the training options to constantly progress.

Back training on simulators

Medium Grip Pulldown

Technical:

  • we sat in the simulator. We take the handle with a medium grip;
  • on the exhale, pull the handle to the chest;
  • we bring the shoulder blades together, bring the elbows along the body;
  • we stop for a second at the lowest point;

As you inhale, slowly straighten your arms back to the starting position.

We perform three sets of 10-12 times. Rest between sets – one minute.

The pull from the central block to the belt with a parallel grip

Technical:

  • we sit on the bench of the simulator, put our feet on the platform. Take the mango. The elbows are lightly pressed against the body. In the lower back – a natural deviation, the back is straight. The legs are slightly bent at the knees;
  • as you exhale, pull the handle toward the belt, moving your elbows behind your back. We bring the shoulder blades together and hold this position for a second;
  • slowly stretch your arms back to the starting position, without changing the position of your back.

We perform three sets of 10-12 times. Rest between sets – one minute.

Narrow grip lowering

Technical:

  • we sat in the simulator. We take the handle with a narrow grip;
  • on the exhale, pull the handle to the chest;
  • we bring the shoulder blades together, firmly press the elbows to the body, bring them behind the body;
  • we stop for a second at the lowest point;

As you inhale, gently straighten your arms at the elbows to the starting position.

We perform three sets of 10-12 times. Rest between sets – one minute.

Inverted butterfly in the simulator

Technical:

  • we sit on the simulator with a slight deviation in the lower back and a flat back. The chest is pressed against the pillow. We take the handles from the simulator;
  • exhaling, with a powerful movement, we extend the arms to the sides, keeping the elbows parallel to the floor. We stay in this position for a second;

As you inhale, slowly bring your hands back to the starting position.

Do three sets of 10 to 12 reps. Rest between sets is one minute.

Jersey in the simulator from the upper block.

Technical:

  • we stand in front of the handle with a slight deviation in the lower back and a flat back. Let’s lean forward a bit. Feet at shoulder width;
  • while exhaling, with a powerful movement, we bring the handle back to the belt so that the arms are straight, while bringing the shoulder blades together;
  • stay at the low point for 1 second;

As you inhale, slowly bring your hands back to the starting position.
Do three sets of 10 to 12 reps. Rest between sets is one minute.

Perform 3-4 exercises of this complex several times a week to achieve good results. These exercises will not only help you keep your figure beautiful, but will also keep you healthy for years with proper technique.

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