The back is a kind of support of the human body, so it can not be damaged in any way. Weak back muscles are a factor affecting posture and human health in general. It is known that with some chronic forms of curvature, the spine begins in the literal sense of the word to clamp internal organs, interfering with their work. Further on in the article - on how to strengthen the back muscles and stay healthy for many years.
How to strengthen the muscles of the loins at home?
Exercises that strengthen the back muscles are divided into three groups:
- Stretching : means slowly stretching the muscles.
- Power : imply dynamic muscle contractions. Are the best option for those who think about how to strengthen the muscles of the spine.
- Aerobic : involve exercises related to the work of several muscle groups.
Further - in detail about the technique of performing the exercises of the above type.
How to strengthen the muscles of the waist and back in general?
- It is necessary to lie on your back in the position of "hands along the trunk", the pelvis and spine should be pressed to the floor. The legs need to be bent. Then it is necessary to raise the head and shoulders, with the parallel lifting of the blades and fix this position for 10 seconds. Repeat - 10-25 times.
- Similar to the previous exercise - lie on the floor. The body is turned sideways, but at the same time, make sure that the pelvis and legs do not come off the floor. Hands - behind the head.
- Lie on your stomach, hands stretch along the trunk. Then - slowly raise your shoulders and head as high as possible. As in the previous versions - fixing the position for 10 seconds. Repeat 10 times. A similar exercise can be performed and lying belly on a chair. In this case, the load is higher, but the effect is also noticeable. If the trainee has a taste and performs these exercises without much difficulty, then you can proceed to exercises with weights. To do this, you need to take a small dumbbell. At first, enough weight of 3-5 kg. Then - lie on your stomach with your stomach, and wrap your dumbbell with your fingers. Capture is not made with the palms of your hands, but with your fingers locked in the lock (on the neck, near the load). It is necessary to hold very tightly. After that - lifting of the trunk with a parallel rise of the dumbbell and opening it by the head is carried out. It is necessary at the same time to hold the load with the palms, otherwise you can get a very significant injury. Do this exercise without preparation is by no means worth it.
In addition, to strengthen the back muscles will help: dancing , running, horse and bicycle riding, and of course - rowing.