Fortunately, all the way back muscle groups of the body, triceps are trained more regularly than others. Of course, the biceps can get more attention, but some are concerned about the back of the arm is a crash, or just have a beautifully colored guns usually have trained the triceps.
The triceps are not only easy to train with exercises like dips, (body weight) extension of the overhead, and skull crushers, but also tend to show results very quickly!
Lower back
On the other hand, the lower back is probably the smallest group consists of all muscles. If a muscle is to be formed, that's all. There are several reasons for neglecting this group of muscles. Many people stick these exercises at the end of your workout routine with ABS. When the unit is nearing completion and we are tired, even ABS will be denied a full effort. In general, the lower back is completely ignored. Do not allow your lower back is fit for the basic balance and injury prevention. Not for aesthetic purposes. You do not stop at the street to be congratulated on his lower back tone! Finally, the muscle group exercises that train may seem a bit tedious, uncomfortable even. However, training your lower back is a necessary component of a system of whole body fitness.
How to train the lower back
Generally the body weight is ideal for building muscle to support your back. To have a balanced basis will avoid all too common back pain and injury. It will also improve posture.
Exercises such as the evolution of expansion or return of Superman is an easy exercise which also improves coordination and body awareness. To do this one, start on your hands and knees. With an arm extending to the right, and with the opposite leg, back extension. Keep a few numbers and switch. Repeat this 10-20 times. It can also be run from a stability ball or lying on his stomach.
Many gyms have a machine back extension. Some have an expansion device that is used for oblique crunches and back extensions. People with a strong core will be back with the extensions of weight but no weight is fine. Yoga also offers resources such as archery, fish, twists, and decks or wheels.
Simple exercises to stretch and strengthen the pelvic tilt. This is so subtle and simple, that you can work on the nuclear balance at any time. Easy to stand with knees slightly bent and your pelvis tilts forward. This movement stretches the spine to the floor. This is also known by the elongation of the spine. Release and repeat 5-10 times. In Pilate, it is usually taught on the floor. Both are very effective.
The lumbar spine should also stretch every hour of the session. Always sit with your back straight and stomach tight. This can be uncomfortable at first, but it is much easier when the time. In the end, you can not sit up straight, naturally, without conscious effort.
Hamstring
One would think that many people want to train at the back of the legs, and they would like, but it is clear that unintentional neglect them. Squats, for example, is a short lower body exercise, but they mainly target the glutes and quadriceps. Slots are also popular, but most people focus on the development of their organs to the starting position by using their quadriceps in the front legs, instead of jumping with their hamstrings load rear legs.
Hamstrings can be formed by performing standing leg curl. This task begins by standing with one leg bent back at an angle of 90 degrees with the foot flexed. So the legs are pushed away from the body, while the hamstring is concluded. This exercise can be performed with body weight alone, cables, weight machines or resistance tubing. There is also a squat machine at the gym that works the hamstrings.
Another great drill is raised the right leg, which also covers the lower back and the hot spot between the buttocks and rear thighs. Unfortunately, this practice requires professional education and practice first, preferably with no weight. It is very effective, ask your personal trainer to demonstrate and make technical corrections before trying.
One of the best ways to develop sprinting hamstring is fine, especially in the sand!
Remember to train in the back of the body with as much enthusiasm as before. the balance of the body is important for how we see, feel and function.
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