Back attacks - strong legs and tight buttocks

Currently, conventional attacks, as well as reverseattacks, are widely popular among female audience. However, to argue that the exercise was created only for this sex is wrong. The thing is that you can carry out the movement in two variations. Because of this back attacks can still be successfully used in training programs and for men.

Types of attacks

There are three main types of doing thisan exercise. The first is back attacks, in which only the weight of one's body is used. However, this movement is carried out only by beginners. A little more experienced athletes use the second, the most common option - attacks with dumbbells. The third method is considered to be the most difficult, since instead of dumbbells for burdening a barbell is used. Naturally, it can hang the maximum possible load, while dumbbells exist only with a certain weight, and it may not be enough for already experienced athletes.

You can add that the second version of the exercisemost often used just by the girls, as the weight of the dumbbells is less, but the third way is more often performed by men, since with the barbell it is possible to achieve the maximum load on the muscles.

What muscles are involved in the exercise

Back attacks are considered to be the most effectivea tool for working on the gluteal muscles and the front of the thigh. The movement is aimed at maximum load in the areas where the middle and bottom quadriceps are located. In other words, it can be used to achieve high relief of the legs, and not for the development of their general muscle mass.

It should be noted that long attacks of the opposite typeare used only by women. This is quite a reasonable explanation, which is that with a long drop, the peak of the load is due to the gluteus muscle. If you perform movement, but at the same time put your foot close to the body, then the load will shift toward quadriceps. So exercise is performed mostly by men.

However, in addition to these basic muscles, in motionMany other smaller, as well as synergistic, parts are involved. Synergists are those muscle groups that are included in the work as auxiliary and receive a minimum load. Reverse long attacks as synergists involve parts such as the muscles of the hip and soleus muscles.

Technique of execution

Back attacks with dumbbells, with a barbell or without burdening at all have a common technique for doing this exercise.

The first thing that needs to be done is to decide,do with burdening or not. On this depends the position of the hands. If you take a dumbbell or barbell, then you need to stand in the same pose as with standard squats.

The athlete is clearly located. In this case, the setting of his legs is different from the one used for squats. Reverse attacks require a narrow setting of the feet, approximately at the width of the pelvis. This is narrower than the width of the shoulders.

After that, the athlete must make a deepinhale and begin to make a medium-long step backward with either foot. It should be remembered that the leg, which is retracted, should gradually bend at the knee, and the athlete must crouch at this time.

The final phase of the exercise comes at a time when the shin of the working leg is in the vertical position, and the knee of the support is at a height of 10-15 cm above the floor.

In order to get up and return to the originalposition, it is necessary to push off from the floor with the toe of the supporting leg, and transfer the entire load to the working side. After a few attempts, good back attacks will begin.

Exhale an athlete is recommended at a time that is most difficult for him to do the exercise.

After completing all the items with one foot all the same is done by the second.

Nuances during the exercise

The first thing to remember about the exercise is the right angle of the working leg. Crouching is deeper than traumatic, as it can damage the knee if the angle is more than 90 degrees.

It is worth noting that for the right and nottrauma dangerous performance of this exercise, the athlete should have great flexibility of almost all muscles and joints located below the pelvis. In case there is no flexibility and stretching, it is better not to perform such movements, they can greatly damage health.