What are back?

Many struts increase to strengthen the lower back, but this exercise can also help strengthen weaknesses, hamstring, calves and glutes. The rear increase is done using the rear machine station, which is a metal device with padding, which places the body in an almost horizontal position outside the ground. The stomach is resting on the mat and the back of the ankles is pushed onto the pad located back from the stomach pad. When it is in the correct position, the upper body hangs down towards the ground.

The strut may begin to make an increase in the placement of the dumbbell on the ground in front of the rear machine. Then he can get to the place on the machine and let his upper body hang down. Once in the starting position, weightlifting grabs the dumbbell firmly in each hand and prepares for the back of the proper breathing in order with each elevator. Stretching involves the basic muscles - lower back, stomach, weaknesses and hips - to raise its upper body until it is horizontally to the ground. Dumbbells should be raised during this movement toward the chest and held there afterThe rest of the exercise. Some jacks prefer to use a large weight plate or even a medical ball held against chest rather than individual dumbbells.

The rear increases can also be done without weight. Beginners should definitely start without weight to get used to the right movement; Many beginners tend to jerk up during movement, which can damage muscles. Instead, the movement should be done slowly and smoothly and the person should avoid chopped or sudden movements. Sometimes the rear machine station can be modified, so the user is not horizontal during exercise, but instead points up at an angle of 45 degrees. This improves control and ability of adjusting the range of movement.

In order to work on other muscles, the back can be increased by changing the position on the rear station of the machine. For example, the jack can tilt one side of its hips to the stomach pad and hang down and to the side. Increasing the back then will be pRacing on the muscles on the side of the stomach, as well as muscles across the hips, weaknesses, glutes and even lower back.