The complex of exercises for the muscles of the back is not performed by all people. Many tend to train only those parts that are needed to emphasize their attractiveness: the stomach, buttocks, shoulders. However, the back necessarily requires training. Maintaining the muscular frame in the form allows not only to maintain a beautiful posture , but also to prevent the development of spine diseases, which due to the sedentary lifestyle became a major problem of the 21st century. We will consider a set of exercises for the back for those who fight and pain and for those who want to strengthen their back in the framework of sports training.
Complex exercises for the patient back
In order to quickly overcome the pain syndrome, you should practice every day for 20-30 minutes, best of all - at the same time of day (for example, in the mornings or in the evenings). Do not forget about the small breathing space between exercises.
So, a set of exercises to strengthen the back:
- Lying on your back with straight legs, press your hands to your ears. Raise the upper half of the body, hold for a few seconds, go back to the starting position. Do 6-7 repetitions.
- Lying on your back with bent legs, stretch your arms along the body. Raise the pelvis up slowly, straining the buttocks, stay at the top point, then go back down. It is important not to make sudden movements. Repeat 7-8 times.
- Lying on your back with straight legs, stretch your arms along the body. At the same time raise your right leg and arm up, hold them in this position for 8-10 seconds, then lower. Repeat for the second side. For each side, do the exercise 6-8 times.
- Lying on your back with straight legs, hands behind your head, bend one knee and pull it to your chest, then straighten and return to the previous position. Repeat the second leg. For each leg, do 6-8 reps.
- Lying on your back with straight legs, stretch your arms along the body. Raise your legs upwards, one straight, the other bent. Hold the position for 20 seconds, go back to the original position. After this, repeat, but the leg that was bent, straightened, and which was straight - bend. Repeat 8 times in each position.
- Lying on your back with straight legs, stretch your arms along the body. Tense your back muscles, rest your shoulders and hands on the floor and try to tear your back. Perform 3-4 times.
- Lying on your back, bend your arms in the elbows and put it near your chest. Thorax cage, making an incomplete bridge, lock in this position, then go back to the original and relax. Carry out movements smoothly, calmly. Repeat 7-8 times.
A set of exercises for the back with severe pain should be performed especially slowly and carefully, so as not to provoke aggravation of the symptoms. If any of the exercises causes severe pain, abandon it at least for the first time.
A set of physical exercises for the back
If back problems are not familiar to you, and you want to never face them, it's time to include in your workout exercises that strengthen your back muscles. Among them, you can list the following options:
- visis on the crossbar;
- pulling up a wide grip;
- deadlift;
- thrust of the vertical block;
- pulling dumbbells with one hand;
- rod rod in slope;
- pull on the horizontal block to the belt.
During these exercises, the muscles of the back are strained and support the spine in the correct position. Including such elements in parts to your normal workout , you can quickly strengthen your back muscles and achieve excellent results for your health.