Exercises for the back with dumbbells girls are used rarely, considering dumbbells as a special device that can only affect the hands and shoulders. In fact, the physical exercises for the back, which are designed to strengthen the muscular frame, to form a correct posture and easily carry loads in the form of an 8-hour sitting day, will be even more effective if we add to them burdens. This small element will help build muscle mass, so you will soon achieve your goals.
Contraindications to exercises with weights or dumbbells for the back
Of course, such increased physical exertion is not shown to all the fair sex. There are also those who need exercises to pump their backs. These include:
- hypertensive patients;
- people suffering from heart disease;
- girls on critical days;
- asthmatics;
- pregnant women;
- suffering from thyroid disorders;
- people with viral diseases;
- people in a period of malaise, poor health;
- people suffering from scoliosis or osteochondrosis (in this case, special exercises are needed).
If you have any chronic diseases, before any activity, such as exercises for the development of back muscles, it is worth consulting with your doctor. Stop to go to the hospital - ask at least one of the many free online consultations of specialists.
Exercises for the back for girls
Exercises to inflate the back muscles should be done regularly, at least 3-4 times a week. It is permanent classes that will produce results. If you read this article and do it all once, and then remember about it in a month and repeat it, of course, there will not be any sense. So, let's look at exercises for back training:
- This exercise for the back is performed while standing. Feet on the width of the shoulders, in front of you place a stable chair for support. In one hand take a dumbbell, the second will rest in the seat of a chair. Hand with the dumbbell free to lower, keep your back straight. Drawing the elbow back, gently pull your arm to your chest and return to its original position. Do this 10 times, change hands and execute 10 more times.
- Stand up straight, feet shoulder-width apart, in hands on a dumbbell. Turning your hands palms forward, raise your hands to the sides. Then, keeping the arm position parallel to the floor, bend them at the elbows to the chest. Go back to the original. Do it 20 times.
- Lie down on your back on the fitball (for lack of it you can replace a couple of stools). Hands with dumbbells straighten, hold in front of the chest. Slowly start straight arms behind the head at maximum amplitude, then slowly return to the starting position. Repeat 10 times.
- Lying on the back, legs bent at the knees, feet on the floor. Hands with dumbbells are straightened and raised up. Lower one hand by the head, and the other simultaneously with these - to the hip. Return to the starting position. Change the direction of the arms and do the same.
Return to the starting position. Repeat ten times. - Standing evenly, feet shoulder-width apart, hold dumbbells in your hands, lean forward, lower your arms down. While keeping your back straight, turn your backs to the right and left. Repeat 20 times.
Such useful exercises for the back can be done quite quickly. Therefore, the complex does not take away much time from you, and you can include it even in a daily warm-up without compromising your own schedule. The main thing is not to cast performance: only if you do it regularly, these exercises will strengthen the muscles of your back and make your posture graceful, and movements - easier.