Perhaps it will surprise you, but the weakest part of the body is the person's back. Every year, the number of people who suffer from pain in this area is increasing. That's why it's important to know how to strengthen your back to prevent trouble. You can make a couple of exercises in your complex, or you can give your back training a separate time.
How to strengthen your back - simple exercises
To achieve good results, it is recommended to train regularly and in each exercise to do a minimum of 12 repetitions. Begin training with a warm-up to warm up muscles and joints.
What exercises strengthen the back:
- The bridge is hips . Sit on your back and your legs should be bent at the knees. Put the feet to the floor and put them on the width of the shoulders. Hands can be arranged along the body, but can be spread apart. Straining the gluteus muscles, lift the pelvis and hips up. As a result, the body from the knees to the shoulders should stretch out into a straight line. Make a short delay and slowly sink.
- Hyperextension . This exercise, which strengthens the back muscles, is considered one of the most effective options. Place on the abdomen, hands extend forward palms inward, and legs slightly spread apart. With your forehead rest on the floor. On exhalation, raise arms and legs, without bending them. Raise your hips and squeeze the buttocks. It is important not to throw your head back, leave your forehead parallel to the floor.
- The Cat . Arrange on all fours, keep your head straight, looking straight. Inhaling, round your back and point your head down, looking at the navel. Exhaling, bend in the back, raise your head, and look upwards.
If you do gymnastics to get rid of back pain, then you need to train every day. In the event that exercises are needed to strengthen this area, then three trainings per week are sufficient.