Lie down on a horizontal surface or floor, the bar is taken with a narrow grip. Squeeze the barbell

Lie down on a horizontal surface or floor, the bar is taken with a narrow grip. Squeeze the barbell up on your right hands and exhale. Lower the projectile, bending your arms at the elbows so that your fists touch your forehead, while taking a deep breath. Raise your arms again with the barbell up, exhaling. When doing the exercise, you should be comfortable. If you feel that doing heavy lifting, reduce the weight of the bar. Exercises for the muscles of the back exist in several variants. For beginners, classical execution is suitable: This exercise is called a deadlift, it requires special attention and concentration. The deadlift is carried out in a standing position, the bar is taken with an average grip. Bend slightly the legs in the knees, hands with a projectile along the body, palms down, the head is tilted slightly back. Lean behind the barbell, inhale and with an exhalation move the projectile along the legs upwards, leveling the legs in the knees and back. It is necessary to pull the bar not only with your back, but with your hands. With pain in the spine, stop the exercise and reduce the weight of the projectile. Breathing should be smooth, without jerks and overlapping. It is necessary to carry out 4 approaches for 8-12 lifts in each. 

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