Anna kurkurina - exercises for the collar zone of the back

Pull-ups are an extremely difficult exercise, especially for beginners. For example, most Marine cadets take up to six months to do their first full pull-up on the bar.

What makes this exercise so difficult? The main difficulty lies in the fact that a person needs to raise their own weight using only the muscles of the upper body. It is for this reason that aspiring athletes are looking for alternatives to pull-ups before embarking on this challenging exercise.

In this article, you will learn how to replace pull-ups at home and in the gym.

Expander Pull-Ups

To make the exercise easier, first of all you should pay attention to the elastic expander. It helps to raise body weight and makes the exercise more manageable. If you have a horizontal bar, such pull-ups can be trained even at home. The only drawback is that the expander does not help much at the very beginning of the movement.

  • Attach the elastic expander to the horizontal bar. The load level will depend on its resistance.
  • Place the expander on one knee. Then grab the bar with a medium or wide grip.
  • With your shoulder blades and elbows bent, pull yourself up until your chin touches the bar. The elbows should be spread apart.
  • Hold for a second at the top and lower yourself to the start position. Repeat as many times as possible.

Bent-over Barbell Rows

Also provides an effective alternative to bar replacement, suitable for home use. The process is carried out in the same way with a horizontal block pull.

The difference is in the starting position - here you need to stand on your feet with your back tilted forward. The execution technique is very simple, even a beginner can handle it.

The main thing is to keep your legs slightly bent at the knees, to fix the lower back evenly. The broadest muscle, biceps are maximally involved in the exercise, provided that the technique is followed.


What is a widow's hump on the neck? Symptoms in women

In the place of transition of the cervical spine into the thoracic spine, stagnant processes occur more and more with age. In the projection of the 7th cervical vertebra, adipose tissue accumulates, which leads to the formation of a seal, called the widow's hump or withers.

The term itself appeared in the Middle Ages, when many women of mature age who were widowed had a specific bulge on the back of the neck. Neoplasm not only negatively affects the appearance, but can also provoke health problems, although in the early stages it does not cause discomfort.

With the development of pathology, the following manifestations arise:

  • violation of the sensitivity of the skin of the hands, numbness, tingling;
  • limitation of neck mobility, pain;
  • headaches, pressure surges; <
  • deterioration of posture;
  • memory impairment, sleep problems;
  • urinary problems.

Get rid of the bump in your neck with simple exercises

Many office workers, especially women after 45, are familiar with the problem - pain in the neck, when the so-called "widow's hump" or "withers" forms in the region of the seventh vertebra.

Fatty tissue is deposited there, which thickens the connective tissue, forming a visible tubercle.

First of all, you need to make sure that the formation on your neck is exactly the withers, and not something else. Among its signs are crunching during head turns, pain in the back of the head and neck, tingling, burning, numbness, dizziness.

Of course, it is possible and necessary to fight the "withers".

First, change within yourself. Analyze your actions and attitudes towards other people, especially family members. Are you taking on too much? Do you not resolve all controversial issues individually? It's time to relax a little and let go of the reins. Let other family members make decisions, take off your royal robes and take care of your health.

Second, take a massage course. See a professional massage therapist or bring in someone from the household. In the end, you can limit yourself to a special massager for the neck and back, just do the massage regularly. One session should last at least 25 minutes, only in this case there will be an effect.

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