Exercises for the back Good morning. How to perform tilts ahead with a barbell (video instruction)? Use of exercise

For security reasons, this exercise should be performed using a rack for squats. Install the rod on the strack rack at the shoulder level.
Place the neck on the back of the shoulders, as if they were satisfied with the barbell. Keep your back flashed in the lower back, the blades are coated together, the knees are slightly bent.
Make a step back from the rack. Put your feet on the width of the shoulders. Head raised. It will be your initial position.
On the breath, take the pelvis back, bending in the belt. Perform move while the upper part of the body is almost parallel to the floor. The back is flashed, the spine straight.
On the exhale, straighten, returning to its original position.
Perform the required number of repetitions.

Attention: refrain from doing this exercise if you have problems with your back or lower back. Carefully make sure that the back is fastened to the lower back throughout the exercise, otherwise you can injure your back. If you have doubts about the selected weight, it is better to take a little longer than more weight.

Greetings, my respected! Wednesday on the calendar 17 June, which means that the time of technical note is on. Today we will get to know the exercise of slopes with a barbell on the shoulders, namely, we learn all about the technique of fulfillment, advantages and muscle atlas, will also carry out some comparative analysis and reveal the expediency of its implementation.

So, sear one more, we begin.

Tilt with a barbell on the shoulders. What, why and why?

Remember the main character of the film "Queen of the benzokolontka" - "Lyudmila-Good Evening"? So, the exercise the slopes with a barbell on the shoulders are the second name - "Good morning." It is under such a cliking that it is familiar to visitors to the gym, and it is about him that we will learn all the groundnight. It must be said that the exercise is good morning not particularly popular at Swing and Fitonish. It is understandable, because its main task is not a set of mass or rounding of the buttocks, and therefore they can be neglected. In addition, in the textbooks and on various network resources of information on "good morning", it is extremely small, except that the transmission on the first channel :). Therefore, today we will correct the established situation and detail in detail the slopes with the barbell on the shoulders, went.

Note:
For a better assimilation of the material, all further narration will be divided into subpowers.

Muscular Atlas

Such an unusual name of the exercise "Good morning" is due to the similarity of the movements performed by a person when the main luminance is woking, the slope of the back forward. It is in this way that we welcome the sun and that is why some kind of knife wanted to call the exercise "Good morning."

It is worth saying that the slopes with a barbell on the shoulders are most active in the lifters (not caretaker for elevators in the house) And, apparently, that there are causes, and the main one is the study of a large part of the muscles of the so-called "rear chain".

Muscular atlas includes:

primary muscles - the middle / bottom of the back, the widest, rear surface of the hip;
synergists are large butodic and large leading;
stabilizers - muscles spinal extensors;
antagonists Stabilizers are straight / oblique abdominal muscles.

Full muscular satin looks like this:

Benefits

Performing tilts with a barbell on the shoulders, you will receive the following advantages:

elaboration of several muscular groups at once;
strengthening the muscles of spinal extensors along the entire length;
the development of the strength of the back;
the synergistic effect of the development of lumbar and buttock muscles, which is useful during the execution of classical;
strengthening the isometric position of the rear arches of the back of the athlet;
improving athlete stability in basic movements;
strengthening power transmission projectile at the athlete;
progression in weight in various traction exercises;
better posture;
prevention of vertebral problems;
rehabilitating effects after back injury.

Technique implementation

Exercise refers to the category of "finely executed" and requires step-by-step observance of the following equipment.

Step number0.

Take the neck from the bar and place it on your back, in the position, as you usually squat. Stand straight, legs slightly push, lay out a little wider shoulders, socks slightly expand to the sides. Strain the top of the back, squeeze the blades and make arched defritement in the lower back. This is your initial position.

Step number 1.

Holding back smooth, lean the barbell ahead. In the process of movement, we assure the buttocks back and maintain the arch in the back. Continue to bend until your case becomes parallel to the floor. Perform a return movement by reducing the buttocks, poned tendons and the bottom of the back. Repeat the specified number of repetitions.

In the picture version, the slopes with a barbell on the shoulders of Ala "Good Morning" look like this:

In motion so ...

Variations

In addition to the classic option, presented below variations of good morning are possible:

with retractive forward straight leg;
sitting on a bench;
standing at Smith simulator;
houses at the table.

Secrets and subtleties

chalf position on the trapezes and do not led it below;
the position of the feet can be different, both the shoulders of the feet are parallel to each other, and more shoulder width socks outward;
to the effort (flexion) do exhale, to extend - inhale;
do not be cooked, the look is always aimed forward;
do not circled your back, looking at yourself in the mirror, betraying to it;
turn on the exercise on the day of the back of the back or at the beginning / at the end of the workout;
perform a good morning before either craving;
do not chase weights, this exercise is not for mass, all its effectiveness in controlling the fulfillment and correct muscle contraction;
keep the number of approaches / repetitions in the range, 3 SETA PO 8-10 Reputors;
the weight of the projectile should be no more 20-30% From your standard scattering weight with a barbell.

So, with the theory, they will now silence a few words about the practical side.

Ranged traction and tilting with a barbell. Who and what to choose?

Both exercises involve the muscles of the "rear chain" including buttocks, biceps hips, adductors and the bottom of the back, but good morning it turns on the back of the thigh (makes it work in a wider range of movements). Weights in slopes with a barbell is an order of magnitude less than in the edge, and everything is due to the displacement of the center of gravity, changing during the movement (forward-back). Both exercises are perfectly loading the bottom of the back and therefore can be used in conjunction in one spinal training. Thus, the effective workout of the back is not only for a set of masses, but also to strengthen small muscles, should include 2-3 Basic (for example, a rain thrust, the dumbbells in the slope, T-Grif) and 1-2 auxiliary (for example, hyperextension, good morning) exercises.

How does a woman develop a quadriceps and pump the back thigh / buttocks?

Some ladies want to pump up the buttocks / biceps of the hips, but they have from nature a responsive forward thigh, and therefore, when performing squats, quadriceps increases faster than buttocks. In other words, when performing squats / luffs, we have a significant increase in the front hips and a non-essential buttocks. How to be?

Note:
Studies show that women in comparison with men have more responsive muscles of the front of the thigh and it is easier for them to pump them, unlike biceps hips.

Exercise Good morning will help remove the load with quadriceps and load the back of the thigh with the buttocks. Therefore, if the case voiced is suitable for you, then turn on the slopes with the rod on your shoulders in your foot.

Afterword

Today in our regiment of articles replenishment, a technical note arrived about tilts with a barbell on the shoulders. Now in your arsenal it became on 1 Tool, by changing yourself your beloved, more. We read the last lines, blow in the hall and run through the theory in practice, go ahead!

PS. What exercises do you use in your back training, do unusual?

PPS. Help the project? Then leave a link to it in the status of your social network - plus 100 Points to karma, guaranteed :).

With respect and appreciation, Protasov Dmitry.

Exercise Good Morning, slopes with a barbell on the shoulders forward standing, good morning - this exercise has many names. Similar to bowing when greetings, movements during tilt tilts are very valuable in training for the lower portion of the back, buttocks, the back of the thigh and indirectly - the press.

But with all the advantages of this exercise, it is worth noting an important fact: not knowing the correct technique of execution can be seriously harvested. Bone wide will help you deal with all the nuances and the difficulties of slopes with a barbell on the shoulders, and will also give advice, how to keep your back healthy and strong. Go!

What muscles work?

targeted - the middle / bottom of the back, the widest, the rear surface of the hip;
synergists (involved in collaboration) - large beetal and large leading;
stabilizers - muscles spine extensors;
antagonists - stabilizers (Opposite acts are performed) - straight / oblique abdominal muscles.

As we can see, the main muscles in this exercise are not buttocks, as uncomply convinced us some incompetent coach, but the back muscles and the back surface of the hip. Buttocks in this case act as synergists.

Muscle synergists - These are separate muscles, which assist agonists when performing their latest anatomical function. Those. In this particular case, large butodic and leading helps the muscles of the middle and the bottom of the back, the widest and rear surface of the thigh. Keyword: help.

The slopes with a barbell on the shoulders are used primarily to strengthen the muscles of the lower and middle of the back and only in the second for additional study of the butter and the back of the thighs (by the way, like). That is why to use the athletic belt or is worse than a sports corset at least strange, roughly how to download the press in the belt 🙂

Yes, and strengthened the spin extensors The goal is more than important. If your muscles are weak and you are afraid to damage them, you first strengthen them with the help of the exercises depicted in the pictures, and in the googurinings start work with the youngest weights.

Spin extensors can be called the basis of the power of the whole body. They maintain a greater load and if they are not sufficient development, you will not be able to achieve significant progress in the training of other groups of muscles.

They have very important importance. Very often, progress in this exercise slows down, although at first glance it may seem that you are doing everything right. The reason lies precisely in the insufficient strength of the spin extensors. When they are weaker than the muscles of the thigh, it is very difficult to overcome the dead point of the trajectory of the movement.

A large number of back diseases is connected with the weakness of extensors. Very serious problems arise in the field of the lower back and often these problems require surgical intervention. Also, people engaged in the gym, but paying little attention to the extensors, often suffer from the injuries of the back, which are very seriously treated.

And, perhaps, the best exercise for studying the springs of the back is tilts ahead with a barbell, located on the shoulders or as they also call them, Hood Morning. So it is not afraid to "Roll the Waist" and everything in this spirit - healthy, strong back is more important, especially during pregnancy 😉!

By the way, in Smith Hood Morning standing does not make sense: you stabbilizes stabilizers stabilizers from exercise. In addition, Smith has a given trajectory, which will need to be adjusted and, believe me, very many begin to hook and completely hooked the technique.

Good Morning Exercise Use

you work out several muscle groups at once;
strengthen the muscles of the spine extensors along the entire length;
stability increases in basic movements;
progress in working scales in various traction exercises;
beautiful posture is formed;
prevention of vertebral problems;
rehabilitating effects after back injury.

For the development of Yagoditz

Some ladies suffer from what they want to pump up the buttocks / biceps of the thighs, but they have a responsive front impact from nature, and therefore, when performing squats, quadriceps increases faster than buttocks. It has long been proven that women in comparison with men have more responsive muscles of the front of the thigh and it is easier for them to pump them, unlike biceps hips.

Exercise Good morning standing for girls is very suitable: it will help remove the load with quadriceps and load basically the back of the thigh with the buttocks.

By the way, consider that rear thigh surface Better turns on to work when the legs are in practically straightened position, A. buttocks- when they bendin the knees.

Very important

Let's find out how to do the exercise Good Morning!

Proper execution technique: how to do

Hood Moning is not recommended for newcomersSince it requires developed body muscles so that the back remains smooth. In addition, the tilt slope requires careful compliance with technology. It is well suited for athletes with an average and high level of preparation.

Among all movements for the muscles of the lower back, the good Morning exercise is almost the most famous. This is due to its high efficiency and versatility. Hood Morning can be done both in the hall and at home. Unlike hyperextenia, the exercise does not require a simulator. Moreover, if it is fulfilled, you can use any burden, both barbell and dumbbells and remedies. In this article we will look at how to make sloping forward correctly, how can you increase their efficiency and what technical nuances must be observed.

Use of Exercise Good Morning

This movement has many names. Hood Moning or Morning, the exercise "Good morning" (which is a literal translation from English), or just tilting forward standing. Most often, good Morning is perceived as a movement for the back, although other muscle groups are involved in its execution. The biggest load falls on:

lower back and muscles spin extensors;
buttock muscles;
biceps hips.

Girls often adapt Good Morning for buttocks. This allows you to effectively pump the muscles of the priests and biceps of the hip, in parallel strengthening the lower back.

Very often, the movement is used in the complexes, especially when working with the weight of its own body. Such series are very effective for domestic workouts. For example, alternation of squats, Morning Hood, pushups, Burgropy, jumping from the place and so on. Expanding pulling is very important to control the amplitude. This is a universal exercise that suits all people, regardless of the level of preparation. Nevertheless, novice and those who already have problems with the lower back, you need to make a movement without weight and without strong tilt forwards. It is much more important to concentrate on working muscles so that the load lay on the lower back, the buttocks and biceps of the thigh. For focusing on the buttock, you need not to the level of parallel, but approximately 45 degrees. This technique will allow to maintain tension in the buttocks, although the biceps of the thigh and the loin will also work in a sufficient measure. Https: //youtu.be/qdh1t99s25y If we need to talk about the main advantages of the movement, then it is necessary to note the lack of load for the spine. Unlike hyperextenia, where you can easily be injured by performing movement too quickly (or with a sharp and strong slope), Hood Morning is considered less dangerous.

The exceptions are only cases when athletes take a lot of weight, although it is much better to progress from an increase in weight, but improve the techniques, amplitude and concentrated inclination.

Technique of the performance "Good Morning"

Regardless of what weight, the exercise is performed, the technique will always be the same. The only differences will be in the hands of the hands. When working with gay or dumbbells, the hands will be reduced to keep the weight just below the neck. You can keep the dumbbell and the gircuit pressed to the chest, but this option will worsen the technique and change the degree of load on the lower back, switching the part to the abdominal muscles. Doing Morning with a barbell is easier, just put it in the usual position. For example, as in squats (in the recess between the rear delta and trapezes), or in any convenient way, below the neck. It is prohibited to keep the weight on the neck. It may be honesty for the vertebrae. When performing an exercise without weight, the hands are better to press the chest and bring the cross-cross. This will help increase the amplitude of the movement, unlike the slopes with the hands on the back of the head. The design technique will look like this:

Stand smoothly, legs on the width of the shoulders. Place the weight (if used) in the top of the back.
Slowly lean forward as much as your stretch allows.
Make a minimum pause at the bottom point and slowly return to the starting position.

It is important to remember that when returning to the starting position, you do not need to rewind, removing the housing back. The start should be a point when your entire body forms a smooth line perpendicular to the floor. Also remember that when performing Morning Gud, there is a strong stretching of several muscle groups. Most of all it will be felt in the hip biceps, partly in the buttocks and remotely in caviar.

Of course, the back should be smooth throughout the exercise. As soon as the shoulders move forward and the back is rounded, the exercise must be stopped. In this case, it is necessary to pay time for the development of equipment and the right position near the mirror.https: //youtu.be/xgxwbm6er2u

Conclusion

This is a simple and efficient movement that will be an excellent completion for back training. If you train at home, before performing slopes, it is necessary to make a thorough warm-up. With undoamed muscles, the exercise can become more dangerous for the lower back.

For some advanced athletes visiting the gym, the training program involves performing specific exercises. Some of these movements on the background of long-term practice acquire the second names. This includes the exercise, referred to as the best-morning athletes. Unlike the second name, this exercise is not very popular among those who seek to quickly gain a mass, rush, but the benefit of it for the body is considerable. Therefore, in today's article, we will pay attention to this type of action, which in the world of sports is called - tilting forward with a barbell on the shoulders.

The main factor that played the role in the formation of the second name - Good Morning, became the principle of reproduction of movements during the slopes with the barbell. Similar with a bow for greetings, they are very valuable in training for the lower portion of the back, buttocks, the back of the thigh and indirectly - the press.

Ordinary exercise with extraordinary title Good morning involves a decent muscle group. Basically, it is designed to study the area of \u200b\u200bmuscle tissues of the rear chain.

In addition, the atlas involved when performing muscle exercise includes the following.

Main:

lower and middle section of the back, as well as spinal extensors;
muscles of the back surface of the thigh (biceps, semi-seamless, semi-dry);
large buttocks.

Additional - oblique outer and straight abdominal muscle.

The complete picture of the muscular atlas is presented in the photo, and the technique of execution - on the video.

How to perform?

Despite its simple name Good Morning, this exercise in terms of performing movements is peculiar. To achieve greater efficiency, it is necessary to properly perform all the stages of physical actions, starting with the adoption of the initial position and compliance with the correct breathing, providing an increased efficiency exercise "Hood Moning".

Before proceeding with the physical greeting and performing Good Morning, it is necessary to take the starting position: standing, feet on the width of the shoulders. From this position, make a tilt forward so that you will take the neck of the rod with a wide grip, and put it up, straightening, to yourself for a trapezium. In this case, the housing should be straight, the chest is aimed forward, and the shoulders are stripped. Keep the muscles of the lumbar voltage to achieve the desired effect from sports greetings Good morning.

Beginning should be started at a slightly bent lap. Smoothly tilt forward with a barbell on the shoulders, you need to simultaneously dial back the pelvis, continuing the action until the case becomes parallel to the floor. By tagging, also smoothly go back to the original position.

It is important to pay attention, performing an exercise with an interesting name good morning, the basis of movements is a change in the position of the hip joint. That is, the slopes of the hull forward occur due to pelvic bending (which can be seen in the video below), and not on the principle of classical slopes, in which the bending is carried out in the lower back area.

Also important meaning when performing slopes Hood Moning has breathing techniques. Having made an initial position with a barbell on the shoulders, in the exercise of inclination. You can exhale when returning to the initial position.

Execution technique will be ideal as all nuances of exercise will be mastered. Good morning. In addition, mastering a certain experience of the classical exercise of Hood Moning, you can try other options:

tilts ahead with a barbell on the shoulders from the position sitting on the bench;
tilts ahead standing with the foot exhibited in front of them;
tilting forward standing when using Smith simulator;
Hood moning at home with a bending of the housing over the table.

Features of technology execution

In order for the exercise with the uncomplicated name of Hood Moning (or good morning) stimulated the work of the above muscle groups (hips, buttocks, back and press), it is worth adhere to recommendations.