The back of a person gives him the opportunity to maintain the vertical position of the body. An unhealthy lifestyle can lead to weakening of the back muscles, as a result of which the correctness of the posture is violated, the spine warps and pains appear. In addition, more serious diseases can arise, such as scoliosis, osteochondrosis, etc.
Many of us are forced to lead a sedentary lifestyle, staying in one position for most of the day. To avoid its negative effects, you should regularly perform exercises to strengthen the muscles of the back and spine. Physical stress plays a significant role in our life. Constant training will not only help avoid many diseases, but also make the figure more attractive.
How do I charge for the back?
Exercises to strengthen the muscles of the back there is a lot and all of them are effective in their own way. However, it is not possible for all of them to carry out their full complex, since work and household chores take quite a long time. But still for a whole day, you can allocate at least 15-20 minutes to maintain your own health.
You should learn how to start your morning by charging. This will help to energize the body for the whole day. If it's unusual for you to start your morning, then the first time doing it can be difficult. But in no case do not give up and do not go on about your laziness.
Start the exercise with a warm-up. Clasp your hands in the lock and pull them up, then stand on your toes and stretch even higher. Make 5-6 slopes forward and backward, then right and left. Be sure to keep your back flat.
Stand on all fours and do the following exercise. Deflect the lower back 10-15 times. Then lie on your stomach, pull your hands forward, then try to lift your head, arms and legs up. Hold in this position for as long as possible. Do it several times. Also, do not forget to rock the press, because for a good maintenance of the spine in the right form, the muscular corset should be sturdy.
However, if it is very difficult to get used to doing exercises in the morning, then try to do it at least in the evening. Over time, after a hard day of exercise will deliver a relaxing effect.
If you have a sedentary job, you need to warm up periodically at the workplace. Or you can sometimes put a book or notebook on your head for 10-15 minutes and hold it. Thus, you will train the correct posture position.
What exercise is useful for strengthening the muscles of the back?
Very useful for the whole body is swimming . Therefore, if you have the opportunity, go to the pool. If not, there is still a way out. Lie on your stomach and simulate swimming in the style of breaststroke. On inhalation, slowly spread your arms across the sides. On exhalation it is necessary to return to the starting position.
If there is time, dedicate it to the stretching of the back. Learn to stand on the bridge. Correct performance of gymnastic exercises allows to avoid many problems with health.
Also, to strengthen the back muscles it is useful to perform exercises on the bar, bars and the Swedish wall. During training, muscles are saturated with oxygen, which contributes to better blood circulation and their strengthening, thereby improving the overall condition of the body. To strengthen the loins, perform all known "scissors" and "bicycle" exercises for 3-5 minutes.
It should be noted that charging for the back and waist should be done slowly and smoothly, avoiding sudden movements. If you feel pain when doing some exercise, you should stop doing it.