Dorsal extensors surround the spine on both sides, contributing to maintaining his correct posture. They interact with the abdominal muscles; often someone, who does not have a strong belly, There are also no well-developed dorsal extensors. Their underdevelopment makes itself felt, among others. in the form of back pain, especially the lower part. Considering that, that all torso movement is based on that part of it, systematic work on rectifiers is necessary to reduce the risk of injury and increase training opportunities.
1. Bends with your partner. You lie down across the bench, you put your feet on ladders or any other object that gives a stable position. The partner lays down behind you on an inclined bench yes, that his torso is next to your buttocks. In this way, you protect the lower torso and can isolate your abdominal muscles more during training. You fold your hands behind your head, you tighten it firmly and pull your stomach in, and you bend your torso towards your knees. After completing the flexion, you return to the starting position with the strength of the extensor muscles. Remember, so that the deflection takes place over the partner, not in the hips.
2. Trunk extensions. You lie down on the extension machine, you put your feet on the handles, and you hang your torso beyond its boundaries – so, to be able to move it freely. We start the extensions by putting our hands behind the head, Suspend the torso completely in a vertical position and bring it up to a position parallel to the floor. We keep equal, easy pace, without jerks.