Back routes
The “back stretching” is one of the basic exercises for the back and trains the leg bizeps and the gluteus maximus in addition to the back stretcher. This exercise is performed on a machine, usually a 45° incline bench.The basic position in the device is reached when the ankles are held by the pads at the bottom of the running board and the thighs rest on the pads below the hips. The arms are crossed in front of the chest and the back is kept straight.
From this position, the back is slowly lowered until a 90° angle is created between the upper body and the thighs. When lowering, inhale and briefly hold the tension at the bottom. Then the upper body is raised again until it forms a straight line with the legs.
Exhale is exhaled by walking from the bottom to the top. The simpler variation is to keep the upper body statically straight the whole time during the exercise. In the more complex version, the upper body is straightened vertebra by vertebra, starting at the lower end of the spine.
Dumbbell Cross Lifting
An exercise for advanced and professional users is the “Dumbbell Crosslifting”. This exercise is more suitable for home use than the barbell crosslifting, because a dumbbell is more likely to be available at home than a barbell. The starting position is at best in front of a mirror, about shoulder width.
The dumbbells are located to the right and left of the feet. Now squat down and grab the dumbbells, keeping your back straight and your head in extension of your spine. The gaze is always directed forward (into the mirror).
The abdominal muscles are tensed and the body is now slowly straightened. The dumbbells are moved as close as possible to the sides of the legs. The power for straightening comes only from the legs and the lower back.
The back remains straight and the exercise should be performed slowly and in a controlled manner. Back and legs are stretched at the same time and exhaled. The simultaneous sequence of the raising and the other numerous features to pay attention to make cross-lifting so complicated.
Especially a curvature in the lower back, but also in the head and knees should be avoided. Once the upper body is in the upright position, the shoulders should be pulled back without lifting them. In doing so, the hips should be pushed forward minimally.
Then the downward movement begins, in which all steps are now performed in reverse order. This exercise is only completely correct if performed correctly and is only healthy if performed correctly. Therefore you should first practice the technique without large weights and only start to increase the weights after learning the technique.
For these reasons this exercise is absolutely only suitable for experienced and advanced strength athletes. When learning the exercise, an expert should always be present to observe the execution and posture and take corrective action.
