In due time he arrived here thanks to my SPL friends, this time I will show one of my many sports passions, because not everything is poker :)

How are you! Dear scorum community, today I want to share with you a training routine with tires. Ideal to congest the muscles of the back. I hope you like and leave your comments. I will try to be as clear as possible regarding the explanation of how the exercises are carried out in this publication, as well as a video that will help you complement the one described above. Without further ado, the best results of this training routine for the back ...


First exercise:

pull tires: this exercise involves mainly the lumbar muscles, teres major and the broad dorsal. In minor, the interior of the interiors and the interior of the plot are also involved.

Way to execute

Starting position: Hold the TRX firmly with both hands and locate the way the back is completely straight and the arms at their maximum extension by flexing the knees to no more than 90 degrees.

(In this position, it is convenient to get enough air).

Execution: pull the TRX until the elbows are attached to the back of the torso while the knees are extended.

(In this position, it is convenient to expel the previously received air).

Repeat 4 series between 12 and 20 movements.

Second exercise:

tires lifting: This exercise mainly involves the muscles of the lower back with emphasis on the lumbar, gluteal, femoral and abdomen.

Way to execute

Initial position: Position yourself in front of the tires, bending down so that your back always stays straight with your feet at shoulder height, at this moment holding the rubber underneath.

(In this position it is convenient to take enough air).

Execution: extend the knees without flexing the arms to leave all the load on the sword and legs.

(In this position it is convenient to expel the air previously taken).

Repeat 4 series between 12 to 20 movements.


Elements used in training:

TRX and tire with a weight of 15 kg and the smallest approximately 8 kg.

If you liked it, do not forget to comment and to the muscular group that you want us to work soon ...