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About Everything Wiki » Health » Home Gym: exercises for the back and chest

Home Gym: exercises for the back and chest

22 May 2023, 13:16, parser
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And finally we got to the exercises for the back and chest. Some young people pay great attention to the pectoral muscles, and the back muscles are considered not so important. As a result, it is often possible to meet such a "bodybuilder" on the street — a pumped chest and stooped shoulders, since the back is not able to keep such wealth in an even position.

These exercises are paired to maintain the necessary balance.

1. Standard push-ups

Lifting your own weight is not such an easy task. And this is one of the safest ways to strengthen the pectoral muscles, since you definitely won't drop the barbell on yourself. Let me remind you once again that the whole body should be tense, the stomach is drawn in, the arms are shoulder-width apart, the legs rest on the toes, the elbows bend close to the body (and not to the sides). And do not try to reach your forehead to the floor — it seems that you are doing push-ups low enough, although in fact the load on the pectoral muscles is decreasing!

2. Push-ups "Dolphin"

The starting position is the "Dog head down" pose with an emphasis on the elbows. You begin to dive gently, as if, pushing the body forward until the head almost touches the floor. Then, just as slowly and carefully with the help of your hands, you return to the starting position.

3. "Kick the donkey"

Get into the starting position for the standard push-up, legs together. Then abruptly push off simultaneously with both feet from the floor, bending them at the knees, and sharply straighten them in the air. It turns out something like the movement that donkeys and other cloven-hoofed animals make when they kick. Try to land gently on your toes, slightly springing at the knees.

4. Push-ups in the "handstand" position

This is an exercise for professionals, but if you are confident in your abilities and you have someone to back you up, you can try to do at least a few. Stand on your hands near the wall so that you can rest your feet against it and at the same time there is no strong deflection in the back. And start doing push-ups from the floor, bending your elbows at a 90-degree angle.

5. Push-ups in the style of "Judo"

The starting position is a standard push—up rack. You push back a little with your hands, lifting the pelvis up. Then you start push-ups, moving the body forward, elbows bend along the body, the pelvis is slightly raised, the hips do not touch the floor. Continue moving down until you almost touch the floor with your chin. At this point, you abruptly push your body up into the "cobra" pose. Then return to the starting position, doing everything in the opposite direction. At the same time, the hips and knees should not touch the floor!

6. Flying "the other way around"

The starting position is feet shoulder—width apart, knees slightly bent, body slightly tilted forward, dumbbells or plastic water bottles in hands (for homemade ones). You begin to slowly spread your arms to the side, bringing your shoulder blades together. In the upper position, you can linger a little, then also slowly lower your hands. At the same time, the upper part of the body is tense, the back is straight, the shoulders are lowered. You should feel how your back is working and the muscles between your shoulder blades are tense!

7. "Superman"

Lie down on a flat surface, stretch your arms forward. Raise your arms and legs to the maximum at the same time, stay in this position for a few seconds and return to the starting position. The exercise can be complicated by adding a small weight to the hands. At the same time, the head should not be raised — you should look clearly down, and it is desirable to keep your hands straight in front of you.

I want to add another exercise from myself, which is very similar to this. Lie down on your stomach, stretch your arms out to the sides, palms down, slightly bent at the elbows. Then you do the lifting of the front part of the trunk together with the arms, the arms are separated clearly in the torus so that the shoulder blades are reduced. And go down to the starting position. Then you do the same thing, only you also add the lifting of the legs. If you feel that it is easy for you to do this exercise, add a little weight to your hands. But make sure that the weight rises precisely when the muscles of the back contract, and not with your hands. It is checked very simply — if you have a sore neck and arms after the exercise, then you performed it incorrectly. Tension and fatigue should be felt in the shoulder blades and along the spine closer to the lower back.

You can diversify it with a different account: first 4 accounts up and 4 accounts down, then all two accounts, then 8 lifts on one account, then stay in the top position, make 8 springs, freeze for 8 accounts and relax :)

8. Lifting of arms and legs

Lie on your stomach face down, stretch your arms out in front of you. Start slowly raising one arm without lifting your face. When the arm reaches the maximum point, continue to hold it and slowly begin to lift the opposite leg. Then you lower your arm, and then your leg. Then do the exercise with the second arm and leg.

Workout is gaining more and more popularity among people who are not indifferent to their health. How do you feel about this movement and where is it easier for you to do exercises: at home, on the street or in the gym?

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29 May 2023, 13:54    0    0
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