Empowered X Energy Exercise the spinal muscles should be separate from pumping the rest of the muscle groups. But combinations are acceptable with the study of the shoulder girdle and the press. Separate exercises for the back should be performed after the basic. Types of exercises We offer options for the most effective exercises for the formation of spinal muscles. Deadlift During this exercise, not only the muscles of the back, but also the whole body are developed. Put your feet shoulder width or slightly narrower. Socks can stand either parallel or turned outward. The position can be chosen independently, guided by the convenience of execution and stability. Sit down and take the bar with a direct grip. In this case, the hands should be shoulder width apart, the back and chest are straight, the body body is “looking” forward. At the start, the back should remain motionless. The load from lifting the weight should be on your feet. First, the body straightens, and then the knees. After that, lower the projectile following the same trajectory of movements. Advice: - During the exercise, the arms should hang down. There is no need to “hug” the knees with a shell. Its base should move freely along the legs. - If the knees make it uncomfortable, make the angle of inclination larger. - Keep the distance between the barbell and lower legs about 2 - 3 centimeters. - The fold should occur in the hip part of the body, and not in the lower back. - Do not forget to keep your back straight. Inclined draft This exercise works well for biceps, trapezius and broad muscles, as well as the back deltas. Take a stable position, bend your knees a little. Lean 30⁰ and straight arms grab the bar by the base. In the lower back, you need to bend a little. Lift the projectile to the level of the lower abdomen, moving your elbows back as high as possible.