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00:00:04

[music]

00:00:07

friends, today I will present to you the five most

00:00:10

effective back exercises,

00:00:13

I chose these back exercises based on the

00:00:16

criterion that small weights and a

00:00:20

small number of repetitions can

00:00:23

specifically load the back muscles, but

00:00:26

of course you need to perform the exercise

00:00:29

correctly, it

00:00:31

probably depends even more on how you perform the exercise

00:00:33

from the exercises themselves, although I don’t think about it, do

00:00:36

n’t think about it,

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but this is a fact: how you feel the muscle,

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how it works, and how you

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make the movement and due to what you

00:00:45

make the movement will decide

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how effectively

00:00:50

the muscle group was loaded and so let’s go

00:00:54

[music ] of the

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first exercise is a bend over with a weight in your

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hands, what is it and why do I like it so much?

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First of all, I like the fact that the

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load from it clearly falls on the back,

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why do it slowly, first of all,

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instructions for this exercise, we smoothly

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lower down and lower the weight not

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next to

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we lower it forward with ourselves, that is, we kind of

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bend over and stretch forward like this

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and rise back, and when

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we rise we additionally try

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to bend, that is, here we definitely

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stretch out, and here we bend straight and

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hold it, that is, we additionally contract the

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muscles in this way just as

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we stretch a little if the deadlift is

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still performed with us, then here we are

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from us and we rise, this allows you to take

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the weight much less, just take 12

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kilograms, do a few

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repetitions and you will already feel

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the load, which is why I

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really like this exercise, the exercise is a

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deadlift with one arm, this is

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excellent a preparatory exercise

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both for performing a jerk and a

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preparatory one for your back and the

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coolest rehabilitation exercise with a

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kettlebell, what is it, we hold a kettlebell in one

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hand and put it down and in on the knee, we lower ourselves down

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and

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twist a little forward, we twist it and

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lower it, we get a kettlebell of the same name,

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we stand up and we twist it back, we lowered

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their steel, and when we get up, we don’t

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bring it forward, we don’t get up in this

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position where your back relaxes,

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we leave it in tension all the time, that is, here we

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don’t insert the weights

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down, but here we keep our back in tension, and

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this position allows you to very

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it’s great about loading the back muscles, again,

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even with light agil, you don’t need to take a lot of weight,

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you will already feel

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some kind of dad with a light weight, yes, indeed, for

00:03:41

training you will need a heavy weight,

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of course, but you

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can do this exercise with both light and

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heavy weights important nuance

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first, we sit down as much as we can on our feet, that

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is, we don’t just stay with straight

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legs and lower ourselves down; second nuance,

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when we sit down, when we sit down, we turn around

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a little and always hold the tass

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from behind, that is, we don’t introduce it

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forward here, we

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sank down and when we get up, we brought the

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backrest to corner and then just

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turn around, that is, without inserting the tass

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in front, thereby not relaxing the muscles

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2

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1 to 3 exercise this is a lifting of a weight with two

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hands, this is a powerful exercise for the

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back muscles, which, well, there’s

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really little that can be replaced,

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and lifting a helium with two hands is a classic,

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what is it, let’s omit it blowing up

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if you have heavy projectiles is not

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a question, but often there are no heavy projectiles

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and you don’t understand how to load your back;

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you only have a light projectile, how to give it a

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pump when you need strength and make it

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work as efficiently as possible, and there is a

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solution even for an easy idea in

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this exercise you can always do a

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lowering, that is, we lower the weight to the

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level of her knees, so it goes away now,

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yes, well, once we pulled it

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once at the level of the knees, we lower the weight lower, that

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is, we carry it down ova 1

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and stretch

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ago, this is exactly the interpretation of this

00:06:04

exercise that allows even with a slight

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load your pillars with a projectile, while

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there is no specific hard load on the

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sacrum,

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I have never felt it because

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I do this exercise exactly like that and in

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one of the next videos we will definitely

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look at the options for performing the

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exercise margaery, namely the undermining of the kettlebell, the

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undermining part of it, we will look at how

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it is, what options exist and how they

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are performed, as for

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why exactly the lift, why not the swing,

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why not completely explain the movement

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with the lift, we force

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the weight to fly to the level of the head and

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fall again, that is, the purity of your movements

00:06:57

will be much higher than with the same

00:06:59

exercise, and if you thought yes, that

00:07:02

is, you can perform upward at this

00:07:05

point you will often rest 1,

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that is, if you bring it to the level of

00:07:15

the head, this is where the weight will simply

00:07:18

fall until you have a more powerful

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detonation effort, but then you will lose this part of the distance;

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the attack can be

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performed in the first and second ways, that

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is these two exercises are identical in principle,

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that is, the only difference here is the

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level of the fall, here we can

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also move to straight arms once and in the same way

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where the top is if you like the

00:07:47

swing better, of course, and it will be quite

00:07:50

suitable. The

00:07:52

next exercise is the gil ro jerk of the

00:07:55

kettlebell, probably the most such a

00:07:57

common exercise, it is very

00:07:59

popular and but very difficult, and therefore,

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again, the kettlebell jerk can be replaced

00:08:06

if you do not understand how to do it,

00:08:08

replace it with either a swing with one hand or

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a lift, that is, we can

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do the same swing with only one hand once about

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either in this version or in the standard

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version of the jerk they threw it, they threw it

00:08:32

again they threw it, that is, the top position

00:08:36

it can be either like this or just

00:08:38

vertical, there is no difference globally,

00:08:42

what is difficult here is that the most difficult thing is

00:08:47

not to climb forward, these are falling

00:08:51

forward, they of course do not give health to

00:08:54

your back, you need to keep your back straight is

00:08:57

as straight as possible and the work seems to be

00:09:00

carried out at the expense of the legs, that is, you

00:09:03

pull out and it would seem to

00:09:05

realize the force at the expense of the legs, but but when

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your legs work, the

00:09:16

stabilizer works in your back and your back works

00:09:19

here for quite a long time, that

00:09:21

is, while you have a kettlebell goes down

00:09:24

while it goes up, all this time

00:09:28

your back works as a stabilizer,

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so the load it receives is quite

00:09:33

good and this is one of my favorites, you can

00:09:37

say my profile exercise, the snatch is

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not just one movement, we go down, we

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go up, that is, it all depends

00:09:47

only on the position of your weights and here is a very

00:09:52

interesting option, this is performing a

00:09:54

deadlift,

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but but do it with a change of hands, that is,

00:10:00

we hold the weight in one hand without any

00:10:02

twisting, we simply lower ourselves down,

00:10:04

here we lower ourselves

00:10:06

so that the weight stands on our toes, that

00:10:10

is, about near the leg, that is, if you

00:10:14

put it and next to the foot, then you

00:10:18

will have squats, after all, they are more of a

00:10:20

deadlift, if you bend over and

00:10:23

put it to the foot, then you will have a

00:10:26

deadlift, and so we lower

00:10:31

ourselves and at the end you need to

00:10:33

pull a little in order to change your hand and

00:10:36

again lowering the boats one two times two

00:10:42

times two

00:10:45

why exactly this type of

00:10:47

exercise because it will be

00:10:50

interesting for you to constantly throw you

00:10:52

will not focus on

00:10:55

getting down there to rise routine no your

00:10:59

task is to throw and catch you

00:11:02

can constantly focus on

00:11:03

catching the weights accordingly in this is

00:11:06

the time you will be training, so

00:11:10

I remind you once again, keep your back straight,

00:11:12

lower yourself a little forward, slightly bend your

00:11:15

legs, throw up the interception, at the

00:11:19

end we need to toss up, toss up to intercept,

00:11:21

toss up to intercept, and

00:11:25

due to this very toss, there is

00:11:27

just a good acceleration on the back and the back

00:11:30

gets not only a simple load, but also

00:11:33

somewhere you add an explosive load to it

00:11:36

and there is a light rest phase

00:11:40

between when you throw weights,

00:11:43

that is, on the one hand it’s bad, on the

00:11:45

other hand it’s good, that is, there is

00:11:47

some kind of flight phase so that’s the time when

00:11:50

you rest while the weights fly, thus

00:11:54

the number of repetitions can be done

00:11:56

significantly more, I recommend it

00:11:58

because you can do it and achieve some

00:12:01

result and some success, even

00:12:03

slightly gay, despite the fact that you don’t have

00:12:06

heavy weights,

00:12:07

let’s say at home you can

00:12:11

work quite well on your back, constant

00:12:13

enough active load from these

00:12:15

exercises, I understand that you can

00:12:18

come up with a lot and today the fitness

00:12:20

industry comes up with some kind of

00:12:21

cosmic

00:12:23

magic exercises that they

00:12:25

call their nonsense, but please

00:12:29

note that

00:12:30

the effect is precisely training so that you can do

00:12:33

more next time in order to

00:12:35

complete some new,

00:12:38

new level of task you you can’t do this

00:12:42

with simple fitness exercises, which is

00:12:45

very sad, these are the exercises that

00:12:48

can lead you to success,

00:12:51

of course, the correct dosage and the

00:12:53

right weight group are

00:12:56

important, so if anyone has

00:12:59

a desire, come to our online school there

00:13:02

and we dose the load very competently

00:13:05

you have an idea of how to train

00:13:08

with a kettlebell, the technique of performing exercises, and

00:13:11

also through feedback, you

00:13:14

can always ask questions that you

00:13:16

have,

00:13:17

thank you friends for your attention,

00:13:19

Ivan Denisov,

00:13:20

Honored Master of Sports of Russia, was with you

Description:

Как накачать спину гирей. Лучшие упражнения для спины я подобрал для Вас. Самые убойные упражнения, которые в свою очередь безопасные для любителей и профессионалов. Включите в сплиты тренировок комбинации этих упражнений и уже через две недели вы почувствуете прогресс в силе и выносливости прямых мышц спины. Применяя суперлегкие веса для работы вы сможете выполнять и лечебную физкультуру данными движениями, придав силу мышцам, связкам, окружающим ваш позвоночник. Желаю Успехов и здоровья. Школа гиревого спорта https://kettlebellschool.com/ Не забудь подписаться на Все о гиревом спорте: https://idkbc.com/ А также: Сайт соревнований по гиревому спорту: https://rosgiri.ru/ Сайт Онлайн соревнований по гиревому спорту: https://kettlebellathlete.com/ Соревновательный канал с видео гиревых соревнований https://www.youtube.com/user/IvanDenisovKbclub/ Мой личный инстаграм Ивана Денисова https://www.facebook.com/unsupportedbrowser Инстаграм академии https://www.facebook.com/unsupportedbrowser Фэйсбук команды ID Team https://www.facebook.com/unsupportedbrowser В Контакте группа команды Idteam: https://vk.com/idkettlebellworld Узнайте больше о тренировках с гирями и другими свободными весами от Ивана Денисова. Телеграмм канал: https://t.me/idkettlebellworld #kettlebell #idteam #гири #гиревойспорт

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