The back is the part of the body that deserves special attention, and there are many reasons for this. First, it is necessary to protect the spine, which is the foundation of the foundations, secondly, to create a beautiful posture , and third, to become the owner of a sporty tight figure.
The training for the back of pluses a lot. Despite this, many women are still afraid to become owners of a man-like back. Let's try to reassure you, the female body contains very little male hormone testosterone, so even training with weights will not make your back wide. The only thing you get is a regular complex, a beautiful posture, a healthy backbone and a tight back.
It's not at all necessary to rush into the fitness club to pump up the muscles of the girl's back, many exercises can be performed at home. By the way, special attention should be paid to pilates, this is the lesson focused on strengthening the spine and back muscles. It is unlikely that you will be able to pump your back quickly, despite the fact that the back muscles are some of the largest and easy to train, but the first results will not be long in coming, and you'll notice them in 3-4 weeks.
Let's look in detail at what exercises to pump up a woman's back and stop today on pilates. Pilates is a training that has been around for over a century and is popular all over the world. Once it was designed by Joseph Pilates, as a system of restoring the musculoskeletal system after various injuries. Today, the technique is used as a health gym, which helps to strengthen not only the back, but the whole body.
What exercises can you pump up your back?
- "Rolls on the back . " Sit on the floor, legs bent at the knees, clasp your hands and tear your feet off the floor. Find balance, head up to the ceiling, and lower your shoulders down. Maximize your back, chin your chest, start to roll (to the edge of the shoulder blades and back). Exercise not only massages the spine, but also helps strengthen the abdominal muscles, learn to maintain balance and help improve coordination.
- "The bridge on the shoulders . " Lie on your back, bend your knees, hands stretch along the body. Slowly lift the pelvis as high as possible and stay in this position for 2-3 seconds, then return to the starting position. During execution, make sure that you do not tear off the blades from the floor. Exercise helps not only to strengthen the lumbar region, but also the back surface of the hips.
- "Push-ups . " Fall down on the floor, hands wider than on the width of the shoulders, legs together. Slowly lower as low as possible, hold in this position for 2-3 seconds and return to the starting position. During the exercise, make sure that you do not bend in the lumbar region. Exercise helps to strengthen the latissimus muscles of the back, muscles of the arms and abdomen.
- "Swimming" . Lie on the floor on your stomach, stretch your arms above your head. Raise simultaneously straight arms and legs upward and quickly start changing hands and feet, as if floating. During the exercise, make sure that there is no over-extension in the neck. Exercise helps to strengthen and stretch the muscles of the back.
- The Cat . We rise on all fours, the head is lowered downwards. Slowly round the back and press the chin to the chest, return to its original position, then slowly bend in the lumbar region, stretching the crown and coccyx to the ceiling. Exercise helps stretch the spine and back muscles.
Lovely ladies, give yourself 15-20 minutes a day, regularly perform this simple complex, and very soon you will find a beautiful tight figure and forget about the problems with the spine!