Beautiful posture is very important. To have a good shape, you should always keep your back muscles in a tone. A simple set of exercise can help you avoid pain in the spine and restore the correct posture. The main thing is to do exercises regularly. In this article, we will consider ways to strengthen your back muscles.
Power exercises
These exercises are most effective for a set of muscle mass. At the same time, if your back is initially weak, it is better to perform them gradually and gradually. Do not forget that before performing power exercises, it is important to warm up the muscles in order not to harm your health.
Try the following exercises:
- Lifting the housing lying on the stomach - One of the main exercises. To fulfill face down, lift up your hands and try to lift your head and shoulders. At the same time, the legs should also raise slightly.
- Hand and leg lifts They are also performed lying on the stomach. Raise the left foot and right hand, slightly raising the floor body. Then perform the same with the right foot and your left hand, alternating them every time.
- Twist Help to strengthen not only the press, but also the muscles of the back. This time is lying on your back, turn the housing to the side and slightly lift, pulling your hands ahead. Repeat it into the left and the right side alternately.
Repeat each exercise 10 times, and then let yourself relax. The number of approaches will depend on your physical condition: if you feel that you can do more, it will only benefit.
Stretching
Stretching back is also very important to maintain her health and beauty. Usually, stretching is done after a series of power loads. Stretching should be performed slowly and smoothly.
The following simple exercises can help you:
- Slop sitting - This is a popular exercise for stretching, known to all. Sit down to the floor, pull your legs forward and straighten your back, and then perform tilts to your feet. This method of stretching is useful for legs, and for the lower back, and, of course, for the back.
- Slopes to the sides Muscles will help to work out of the position. Stand smoothly, putting your legs on the width of the shoulders, and then start your hand over your head and lean in the opposite side. Make slopes left and right alternately.
- Lifting legs From the position of lying - another important exercise. Lie on the back, clasp the left thigh and pull the leg to the chest. Then perform the same with the right foot. Newbies can perform this exercise with legs bent in the knee, but the most complex and effective way is to pull the straight leg.
Anaerobic exercises
These exercises are perfect for beginners - if you have weak muscles or health problems, this exercise group will help bring the body into tone, strengthen the heart and vessels, improve metabolism and, finally, get energy charge for the whole day.
The following exercises will be useful for your overall health and, in particular, for your posture:
- Run - The simplest and most famous anaerobic exercise. So that he brought benefit, you need to run right: with a straight back, alternating movement with your hands.
- Bicycle Rocks Also bring benefits. Riding a bike will help strengthen the spinal muscles if you follow posture.
- Ordinary walking Also useful for the back. For greater efficiency, you can master Scandinavian walking with special sticks.
To maintain your back muscles in a tone, you need to perform all exercises regularly. Starting it is gradually, increasing the load as muscles strengthened. You should also not forget about the daily care of the back: Keep the posture at the table while working, perform the workout during long-term seats and give preference to a backpack instead of a heavy bag.
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