Muscles of the back participate almost in all movements of hands, turn of the head, bends of the trunk and shovels. Their development should find not less time, than to development of other muscles as they participate in harmonious formation of the top part of the trunk.
Instruction
1. In the home position the right shoulder is lowered as much as possible down. The left hand clasps the wrist of the right hand. Render the pressing effort to the right hand, at the same time trying to raise it. Arrow F specified the direction of force which has to be enclosed. And the arrow with designation R specified force which will show resistance.
2. To start exercise of the hand arrange horizontally and having bent in elbow joints. At the same time try to cramp shovels back. It is necessary to alternate smooth data of hands and breakthroughs by them back.
3. Bring to the sitting position of the hand for the back and arrange them on the waist. Hands have to be pressed to the waist by the top side of the brush. You cramp shovels and elbows to the middle of the back. One fluent movement has to fall on three sharp breakthroughs.
4. Straighten hands behind the back and connect them in the lock. Move hands from the waist up. Conduct hands smoothly and only at the end it is possible to make abrupt movement. This exercise can be performed also with burdening, having picked up the small dumbbell or with hand weighting compounds.
5. In the home position of the hand are got back and a little bent in elbows. It is necessary to raise smoothly hands up behind the back. For the best effect it is possible to do this exercise with small weighting.
6. Raise hands over the head, and connect brushes in capture. Strain muscles of the shoulder and the trapezoid muscle. I don't unload muscles, smoothly lower hands. Repeat exercise not less than 15 times.
7. In the home position the hands are raised over the head and brushes are closed in the lock. To similarly previous exercise strain muscles of humeral and back group, making hands the movement on the ellipse.
8. Exercise is performed sitting on the bench. Force hands to the knees. Render the pressing effort to knees hands, seeking to connect them. Legs resist this pressure. This exercise studies not only the trapezoid muscle of the back, but also the hip biceps.
9. This exercise similarly previous, but is carried out sitting on the floor. Range of movements of hands has to be small. To make the movement of the hands one rapprochement best on the breath.