boxing, kickboxing, Thai boxing trainer, fighter of “Our Cause” promotion.
Hello everyone, I’m Fyodor Koltun with you again. This time I will tell you about several effective exercises for the development of back muscles, which I use in everyday training process and at different stages of my training.
Dôležité! The effectiveness of these exercises lies in the use of a small appendage weight and the smoothness of all actions.
An average man will need dumbbells weighing about a kilogram, and a girl about 0.5 kg. Do not try to chase large weights, the technique is important here, and with a large weight it will be wrong.
Lifting arms and body lying on the stomach
Technika
- Take dumbbells, stretch your arms in front of you at shoulder width. Place the dumbbells in an upright position.
- Raise straight arms in front of you so that your shoulders rise to the level of your ears, making a small delay at the top point.
- Then smoothly lower them to the floor.
- Next, perform the same movement, but add the lifting of the body with a delay at the top point and return to the starting position.
Perform 20 repetitions, alternating between the two methods described above.
Lifting arms, legs and body with dumbbells
Technika
- Lie on your stomach. Place your bent arms with dumbbells in front of you at shoulder width. Feet also assume a shoulder-width position. Knees straightened, toes pulled back toward you.
- Do a raise and return to the starting position of the arms along with the body.
- Then lift your legs by pulling your hips off the floor, pulling your toe towards yourself, return to the starting position.
- At the end, do the lifting and return back of the body, arms and legs.
Such series should be performed from eight to 12, depending on the degree of your physical readiness.
Lifting the body and straight arms with dumbbells
Technika
- Take a lying position on your stomach, stretch your straight arms in front of you at shoulder width, legs also at shoulder width with toes pulled towards you.
- Raise your arms in front of you, parallel to the floor, make a rotation to the sides away from yourself, while turning your fists to a horizontal position, bringing your shoulder blades together.
- Then rotate further back towards your feet, bringing your shoulder blades together even more.
- After that return your arms to the side, and then to the initial position in front of you, and lower them to the ground.
- After that, perform the same algorithm of actions, but with the raising of the body.
Perform from 14 to 20 such series, alternating methods between each other. In case of severe muscle fatigue, you can finish the exercise without using dumbbells.
Raising straight arms and legs alternately
Technika
- Lying on your stomach, with the position of arms and legs at shoulder width, perform lifting the left arm and right leg simultaneously upward, while pulling the body with the head off the floor (the head should be kept in a position facing parallel to the floor).
- After that perform the same actions, but change your arm and leg.
- Next, lift your left arm and right leg upwards with a pull back to the side and return to the starting position. Change arm and leg and repeat the movement.
- Next, raise your left arm and right leg up, with bending and pulling to yourself (the body should also be slightly raised).
Perform 10 repetitions each, alternating arms and legs and ways. In total you should get 30 repetitions of each arm and leg.
Pulling a gymnastic stick to yourself, lying on your stomach
Technika
- Take a position lying on your stomach and perform the pull of the stick to the chest, pulling the body off the floor.
- Do a short delay near the chest, and then smoothly return to the starting position.
- After that, perform a stick pull to yourself behind your head to the shoulder blades. Also make a small delay near the shoulder blades, and then return to the starting position.
The exercise should be performed 20-30 times, alternating the ways between each other.
Static boat
Technika
- Lying on your stomach, keeping your arms and legs at shoulder width, raise them and fix the position in the air in the form of a “boat”.
- In this position should be from 45 to 60 seconds, then smoothly descend to the starting position.
Boat should be performed in conclusion, as all muscles are already fatigued after the previously performed exercises. Static tension will be most effective to perform at the very end.
Was happy to share with you simple and very effective exercises that will help you build a muscular skeleton. Also, this is the kind of workout you can easily do at home.