Exercises for back at home, recommendations for girls

Exercises to strengthen the back of the girls

Many modern girls who are engaged in sports doubt whether it is worth pumping their back muscles. The answer to this question is unequivocally affirmative. Exercises on the back for girls is one of the most important factors of effective training.

Strong back - the foundation of a healthy body

Pay due attention to strengthening the muscles of the back is necessary because:

• they are responsible for the formation of posture;
• you can quickly restore health in the postpartum period;
• they will help you to adjust the silhouette;
• your breasts will look more beautiful with straightened shoulders.

Differences between male and female training

Often girls are afraid to go too far with this group of muscles and thus lose their femininity. With the right approach to the lessons, you can not be afraid.

The main differences between training for women and men are the emphasis on traction and the number of approaches. The main rules of effective training for the muscles of the back:

1. Be sure to remember that you need to repeat actions 10-15 times. Only in this way you can achieve the desired result.
2. Do not be addicted to deadlift, as it compresses the muscles of the waist. Thanks to this you can get a couple extra centimeters to the waist.
3. Do not forget about extensions. They can be performed on the floor or on the bench.
4. Before class, spend a five-minute session.

What should be the training

Having dealt with the basic rules, it's time to start the exercises themselves. You can train in the hall and at home. Everyone chooses the best option for themselves.

First, let's look at the back exercises in the gym for girls. Experts recommend that women visit the gym at least 2 times a week.

Pull-ups

Usually girls who are just starting out do not know how to pull themselves up at all, or they do it poorly. At first, try to pull up on the crossbar.

To do this, you should take a wide or medium grip on the crossbar and reduce the shoulder blades. Thanks to pull-ups, the muscles will receive a tremendous load.

Shraga

This technique is aimed at forming trapezius muscles. To do this, take dumbbells with a small weight and put your hands along the body.

Then try to lift your shoulders high, but do not bend your arms. At the highest point, fix the position for 5 seconds, and then lower the shoulders and repeat again.

Deadlift

Become straight, straighten, bend your knees a little. Raise the bar from the floor, taking a wide grip for the neck.

Draft in slope

To perform, you need a dumbbell for 4 kg. Take them from below. The palms should look at the face. Bend the body forward to get a 45 degree angle. Then raise your hands to the sides. Be sure to make sure that they are even in the elbows.

Hyperextension

To perform it, you need to lie down on the bench for hyperextension down the face and fix the shins. Adjust the height of the bench so that you can make the slopes forward, bending around the waist.

In this case, there should be no feelings of discomfort. Keep your body straight, your arms cross over your chest. Inhale and slowly bend forward, bending at the waist.

Tilt should be done until you feel that the muscles are stretched. Exhale and slowly raise the trunk. Return to the starting position and repeat the procedure again.

Fitness trainers recommend changing the training program as often as possible. This is required in order to avoid addiction and stagnation. The following exercises on the back for girls can be performed at home.

Stretching

Will help you improve your posture. Repeat as often as possible. To perform, you need to lie on your stomach and lift your torso with your hands, and then reach up and slightly back.

Planck

Lie down on the floor face down, keep your back flat, rest your hands and toes. In this position, stay for 1-2 minutes.

Bridge hips

Performing this exercise, you can stretch the muscles of the thighs and stabilize the spine. To do it, lie on your back and bend your legs. Stop pressing to the floor. Put your hands along the body and relax.

Buttocks strain, and then lift the hips upward, tearing the pelvis off the floor. Stay in this position for 2-3 seconds, and then sink to the floor.

Impacts

It would seem, how can lunges help to make the back stronger? In fact, this exercise is one of the most important for a healthy spine.

To complicate the classic attacks, try to do them diagonally. So you will make more effort, accordingly, the result will be much better.

Daily exercise for 20 minutes, and your body will say thank you. Thanks to a healthy spine you will get a beautiful gait and a thin silhouette.

Denial of responsibility

The information in the articles is intended only for general reading and should not be used for self-diagnosis of health problems or for therapeutic purposes.

This article is not a substitute for medical advice from a doctor (neurologist, therapist).

Please consult your doctor first to know the exact cause of your health problem.

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Exercises on the back muscles for women at home

The back is a very important part of our body. If it is not trained, then by the age of 30 you can feel pain and discomfort in this area.

First of all, this is due to the stiffness of the muscles thatrequire an everyday little workout. It will not only strengthen your spine, but also make your posture beautiful and graceful.

Exercises are easily performed at home.

So corrected posture in the Middle Ages

For many girls, the main thing is to work out only problematic areas on which fat deposits accumulate: buttocks, hips and abdomen. But the dorsal muscles are important in exercises for many areas.

Why is it important for women to train their backs?

• Strong back muscles arehealthy spine and correct beautiful posture.
• This is one of the largest muscles of the body, the training of which will allowburn a large amount of subcutaneous fat.
• Exercises contribute to an increase in the total amount of energy consumption of the body.
• Muscular back musclesform the reference silhouette of beauty.

Sports equipment for back home training

In fitness halls and on sports grounds, there are a lot of different simulators that will help you to train your back muscles.

But there are situations when there is simply no opportunity to attend a sports club. From this situation there is a way out.

Effective training can be carried out at home, with this minimum inventory: a mat, a pair of dumbbells and fitball.

Exercises in the "lying" and "sitting" positions

To avoid injury and stretching, exercises on your back should begin with astretching muscles.To do this, lie on your stomach, hands to guide along the trunk. Next, you need to smoothly lift the body with the hands, trying to do it as high as possible.

1. If such an exercise is easy for you, then you should try another, which is called"Box". Its difference is that the legs should be bent at the knees and when the body is raised try to reach with the toes of the foot to the head, which is thrown back.
2. The next exercise for the back muscles is also very simple. He is called"Flexible back". To perform it, you also need to stay on your stomach. Hands straight out. The head should always be lowered and look down. It is necessary to raise your arms parallel to the floor, trying to lift your chest and shoulders. You can not lift your legs off the floor.
3. Another exercise that is performed in the "lying" position is based on lifting the hips. The starting position is exactly the same as in the previous exercises. Hands crossed, put their face on them. Next you need to lift only the legs, starting with the shins and ending with the hips. It is very difficult to do this. And at first the exercise may not work. Then you just need to strain your legs,tryingraise them. Stress should be felt in the buttocks and lower back.
4. Another exercise"Corners of the body"for the back muscles is performed from the "sitting" position. Legs should be crossed, arms withdrawn back and in the lock position. You should rotate the case to the left, then to the right. You need to do this by turning to the maximum possible angle. There should be tension in the spine and in the lower back.

Exercises with dumbbells

Exercises with dumbbells are very effective. They contribute to the formation of a correct and beautiful posture, and also help to pump up various muscles.

The first exercise is called"deadlift".They are aimed at strengthening the muscles of the back and buttocks. Legs should be placed on the width of the shoulders and slightly bent at the knee joints.

The back should be straight, and the body is tilted forward. In each hand should take a dumbbell. The stomach is as much as possible drawn into itself. Press in this exercise plays a very important role.

Further straight arms to plant in the parties, elbows should be directed upwards.

The starting position for the next exercise"Traction with bent hands"exactly the same. Only hands are pressed to the body and bent at the elbows. Slowly unbend the elbow joint, pulling your hands back with dumbbells. So you train not only the dorsal muscles, but also strengthen the triceps.

Hands with dumbbells are lowered down. It is necessary to bend smoothly forward to form a right angle. Knees should be slightly bent.

Thus, you can avoid unwanted injuries.

Exercise with fitball

Exercises with a fitball are very useful for the back. In order to strengthen the spine there is a very good exercise at home.

• The ball should be placed close to the wall.
• Then lie on it with your stomach in such a way that your feet rest against the surface of the wall.
• The body should be raised and lowered again.
• In order to complicate the exercise, the legs can be raised higher. The tension should be felt in the lower back area. There is also a corresponding load on the buttocks and thighs.

Exercise "cat"

After all the exercises are performed, properly finish the workout by relaxing the muscles. This will relieve tension, and normalizes the pulse of the body.

1. Get up on your knees, leaning on the palms of your hands.
2. The head is down, the back is round. Then slowly raise your head and bend back as much as possible.
3. Then sit on the heels, face down again and round the back.

Training program

In order for the training to bring a quick and good result, you need to correctly calculate your strength and the number of exercises performed.

This will help at home for the shortest period of time to pump the muscles of the back.

There is a certain training program, which should be followed at the first stages.

• Exercise stretching to perform 5-7 minutes;
• "Flexible back" as many times as possible;
• Exercise with lifting the hips perform the maximum number of times;
• "Turning the hull" 10 times in each side for two or three approaches;
• "Deadlift" on 8 - 10 times in one or two approaches;
• "Thrust with bent hands" for 8 - 10 times in one or two approaches;
• "Direct traction" 8-10 times in one or two approaches;
• "Exercise with a fitball for 10-15 times in one or two approaches;
• "Cat" perform for 5-8 minutes.

In the first month, there will be enough two workouts a week. Later, when the muscles become accustomed, the amount of training is gradually increased to 4-5 times. Gradually, the pace should be increased.

Muscles themselves will require additional workload. As a result, classes should have the principle of "up to failure." This is when the exercise is repeated as many times as possible.

So the Chinese schoolchildren learn the correct posture How to pick up exercises on the girls back Reference to the main publication

A source: http://FiguraDoma.ru/uprazhnenija/uprazhneniya-na-myshcy-spiny-dlya-zhenshchin-v-domashnih-usloviyah.html

The best exercises for back at home

Working at home or in the gym, we pay all attention to the muscles of the press, arms, legs and buttocks, but we work on our backs on the residual principle.

And this is in vain: the back holds all our health on us, because the condition of the back depends on the even position of the spine, and the condition of the muscles of the press.

And in general, the back should be engaged in order that part of the load on the spine has passedon a muscular corset.

It is for this reason that in today's issue we will analyze the basic exercises on the back strengthening muscles. Ready to work?

How to practice at home

1. At first, it is better to first discuss a set of exercises with a doctor and a coach.
2. Secondly, performing exercises for the back, you should always keep your lower back flat.
3. And finally.Warm up. More precisely, it is primarily. Even muscles can forgive an inadequate warm-up - they'll get sick and stop. And the back is as serious as there can be anything serious at all. So warm up and pull your back.

Exercises for stretching, back warming up

You can drag on a bar or crossbar, or you can do it on your own. For example, this:

We sit (possibly lying), we lower the head, we put our hands under the bent knees, we connect their bridges with a lock and pull them to the ceiling of the scapula.

Remove from the back tension can be bent at the knees of the legs and try to reach their head. Warmed up?

Now you can proceed to the exercises. For the first four exercisesneed a dumbbell.

Exercises for back with dumbbells

We stand straight and lean forward. We do not bend our back, but we bend our legs a little. In the hands of a dumbbell or an expander. We bend them and join the blades. Elbows with this stretch to the waist.

Lean and connect the shoulder blades, straight arms are retracted and press them to the body as close as possible.

The thumbs are pulled out and held in this state for a couple of seconds.

We make an attack and a slope. The elbow of the arm of the same name rests on the knee that lies ahead. The elbow of the free hand is pulled upwards, and the brush from the dumbbells is to the waist. We always try to keep our back horizontal and straight.

Lean, pull up a little bent hands (through the sides). Shoulders do not raise, elbows a little twist. You can repeat the same thing lying on your stomach.

Today, a healthy lifestyle is gaining momentum. Many people think about their health before they have problems with it. In order to keep fit, exercise with dumbbells at home is also suitable. Constant physical activity and proper nutrition are the guarantee of a healthy organism.

And yet, it is possible to work on the muscles of the back andwithout dumbbells.

1Lozhimsya on the stomach, put the fingers behind the head in the lock (you can and under the chin). We lift the top of the body during the inspiration, stretching upwards with the elbows. We linger in this position, we sink down on exhalation.

This same exercise can be repeated, but rest on one elbow, and the second lift up.

2 The initial position is on the stomach. The arms are stretched along the body. On inhalation, the upper part of the body and arms are raised upwards and slightly forward.

Now let's take the blades as much as possible. We stay for a couple of seconds and descend on exhalation.

3 Hyperextension.It does not need any equipment, but you can work out a long muscle. At home, it can be done with a normal bed: it is important that the upper body can move down and up, and the legs are well secured.

The starting position - we rely on the pelvis on the sofa. We go slowly down and slowly return to the initial position. You can take in the hands of weighting.

Exercises are performed every other day. It is important to feel that the muscles work and put more effort into the exercises.

Simple back exercises for girls

The previous complex is more suitable for men. Girls can also make the back beautiful. 1The feet stand together, the lower limbs are located along the trunk. Lean forward, pull up your hands.So 6-8 times. It's better to do this with a dumbbell.

2With him on his knees, brush by the shoulders. We tighten the abdomen, we straighten our left hand up, we remove the right one back. The same is done by changing hands. 3With him on his knees, lifting his straight hands up. The back is also straight, and the stomach is tightened.

Forward we bend down slowly, trying to sit on the heels, and with the hands touch the ground. Starting from the floor and straining the muscles slowly return to the ip. We are holding dumbbells in our hands, bend our arms slightly in the elbows and plant them in the sides.

Elbows "attract" to the body and we try to join the blades. We relax. This exercise is performed20 to 30 times. 5The starting position is standing. Hands bend at the elbows and plant them in the sides, straighten the shoulders, we put the palms behind our backs.

Repeatup to 8 times.

After the exercises istake a hot bath or shower- so that the muscles do not hurt.

Posture exercises for the back

A beautiful back is not only a muscle, but also a posture. You can fix it, and also doing at home. Therefore, safely perform these exercises for the back with scoliosis and you will get a positive result.

• Hands behind the back are folded like for prayer, shoulders are down, chest forward, blades are folded. Just walk in this position, how much power.
• We stand, with his hands behind his head. Lean forward, bending his back. Do not lower your head and look forward. Straighten up your hands and return to the ip. Repeatfrom 8 to 12 times.
• We sit on a chair. Turning to face his back, leaning his back on his edge, pulling up his hands. Maximum deflection of the back and return to the ip and relax.

Doing exercises for the back at home is quite possible. The main thing is to follow the safety rules and remember that you need to be serious about your back.

A source: http://www.davajpohudeem.com/uprazhneniya/domashnie/pres_boka/dlya-spiny-v-domashnix-usloviyax.html

7 tips on how to remove fat from the back for girls and women without leaving home

With fatty layers on the back you can cope by connecting different methods, the main ones of which are physical activities and building the right diet of healthy nutrition. All this is available at home.

What are the causes of fat formation on the back and the appearance of wrinkles? What will help women cope with this problem? Let's look at these methods and choose the ones that suit us.

Fat deposits in the back area have different causes:

1. Excessive fullness.Fat is located not only on the back, but also on the sides, waist and hips. Often it is localized in the form of folds. This suggests that the struggle must begin with the restriction of the caloric content of the consumed products.
2. Type of figure "apple".Favorite places of fat deposits and the appearance of wrinkles in this case - the stomach and back.
3. Heredity.These characteristic features of fat deposits are found in close relatives. The reason for this can be, among other things, the wrong habits of family meals.

About the other reasonscellulite on the back look here.

This is not a complete list of reasons, from which superfluous fat is accumulated in this area. Fortunately, there are effective methods that help to cope with this problem, which of the reasons it would not cause.

Top 7 tips for getting rid of fat in this area

We have collected for you the 5 most effective ways to get rid of the problem. Only in the complex they will give a quick and lasting result. Before any physical activity, conduct a warm-up of the spine.

1. Follow the diet

It is necessary to begin with the construction of a proper diet. Remember the basic rules:

1. We do not use rigid low-calorie diets.

After such a stressful diet, you can expect various troubles - metabolic disorders, rapid weight gain, and, as a consequence, obesity.

The organism, which has received less nutrients during a hard diet, begins to suffer. Skin can become pigmented and flabby, and muscles are flaccid.

2. We form the basis of the right diet.The menu should include the following products:

1. Chicken, fish boiled or baked. At low caloric content, these foods are good sources of protein.
2. Dairy products - cottage cheese, kefir, fermented milk, milk. Fat content of these products should not exceed,%. In this case, their calorie content per 100 grams of the product will be on average 70 calories, which will perfectly fit into our diet. Dairy products are an excellent source of easily digestible protein, lactic acid bacteria and calcium.
3. Vegetables and greens. It is desirable to include them in the diet daily. It is, at a low calorie, a source of essential vitamins, minerals and fiber.
4. Fruit. Provide the body with vitamins, minerals, fiber. Sweet fruits due to the presence of fructose should be eaten in moderation.
5. Berries. Useful for those who want to lose weight, as they help to drive fat, activate metabolism, are a source of vitamins, necessary for the body.
6. Honey, nuts, dried fruits are useful, but high-calorie foods. In the period of weight reduction, you can eat literally a few spoons every other day.
7. Green tea and herbal teas. Activate the process of weight loss, remove toxins.

3. Define those products that should be avoided:

• All fried in oil dishes. They are very caloric! Frying in oil can be replaced by baking or boiling. This reduces the calorie content of the dish in half.
• Dairy products with a high percentage of fat.
• Confectionery. Not suitable for daily use, since they have a high calorie content: 400 - 500 calories per hundred grams of the product. They can be consumed very rarely and in small quantities.
• Sweet carbonated drinks, tea with sugar, sweets.
• Chips, salted and sweet nuts, crackers.
• Sausages, smoked products, meat semi-finished products - the percentage of fat in these products is quite high.

2. Do regular weight training

Strength exercises with dumbbells for back help to fight superfluous pounds, strengthen the muscular corset, successfully master the basic muscle groups of the back, arms and shoulders.

This type of load is great for those who want to lose weight and strengthen the muscles at home and as soon as possible. Such training is not everyone's power - there are restrictions on age and health.

Obstacle is also an obstacle.

Effective exercises for girls are as follows:

Strength Exerciseswithout the use of weight,allowing to intensively work out the muscles and give them a relief:

1. Pushups;
2. Planck;
3. The reverse lath.

They affect the latissimus muscle of the back, arms, chest and abdomen, promote the formation of a muscular corset, help control weight, and participate in the formation of a slender and smart silhouette. These exercises are universal, as they are able to work out the main muscle groups.

When doing strength trainingit is superfluous to remember:

• You can conduct them only after warming up;
• It is necessary to choose the right amount of exercises performed in one session;
• You can only do it two hours after eating;
• Exercises with dumbbells need to start with a small scale. Then the weight can be gradually increased.

3. Do not forget about cardio

A great kind of training, which can be combined or alternated with power loads.

They help to provide a harmonious load on the cardiovascular system, joints, muscles and ligaments. Excellent help to remove fat from the sides and abdomen.

The use of simulators helps to monitor the basic parameters of training, to set different modes.

1. Treadmill.A good option is to run without leaving your home and support your muscles in tonus. Occupations are a good prevention of fat deposits.
2. Exercise bike.Suitable for fans to ride a bicycle, burns fat, helps control weight.
3. Rowing simulator.Great for strengthening your back muscles and fighting fat under the bust. Good "disperses" the folds that hang in the back area. Helps remove fat from the scapula.
4. Stepper.An excellent assistant in controlling weight, strengthening muscles, fighting for a slender and fit figure.
5. Elliptical trainer.It helps to work out all groups of muscles, without loading the joints. Suitable for all age groups and physical fitness levels. Prevents the deposition of fat on the back and back on the sides.

If you are at home, then you can connect the following cardiovascular exercises:

• Run;
• Swimming;
• Dancing;
• Exercises with a skipping rope;
• Burpi.

These types of training for many people are the most loved and used. They charge with energy, help maintain an excellent physical form, form a harmoniously developed figure, accelerate metabolism and burn calories well.

Load data is goodalternate among themselves by the days of the week- this will get the maximum effect. Swimming and dancing are suitable for everyone, regardless of age.

Burpy and jogging exercises are available, to a greater extent, to young people who want to improve their physical shape and disperse fat deposits.

Feature!Experienced trainers are often advised to use in turn all the simulators available in the gym. This makes it possible to work out more effectively all muscle groups.

4. Gymnastics can also help

Gymnastics is a necessary kind of exercise for those who want to have a slim figure and a beautiful posture.

If you regularly perform even a minimal set of exercises, the fat deposits on the back and sides will gradually melt, although not as fast as under power loads. Gymnastics is also an excellent means of preventing excess weight and maintaining muscle tone.

As a minimum optionthe following exercises are perfect: "Swallow "Dog face up" and "down exercises "Cat "Bow "Boat".

"Cat" will help get rid of fat in the waist. All of them are borrowed from yoga practice and act comprehensively on muscles, joints and ligaments.

Improve flexibility, prevent the appearance of fat in problem areas, form a graceful figure and a royal posture.

5. Carry out anti-cellulite massage

Cellulite is a consequence of changes in adipose tissue. This is due to a violation of the outflow of lymph, slow metabolism, sedentary lifestyle, excess weight. Fans of bad habits also fall into the risk group. Get rid of the "orange peel" is not easy.

Applying anti-cellulite massage, you can achieve certain results. But you should not forget about rational nutrition and exercise.

This procedure can be carried out both in the salon and at home.But since it's not easy to get to the back area, it will be necessary to attract an assistant. This type of massage will help to accelerate the burning of fat, and together with physical exercises to strengthen the muscles of the back.

The final stage is easy stroking and applying anti-cellulite - lotion, cream or gel.

This type of massage can be performed usingspecial massage sponge. It is carried out in circular motions by pressing and rubbing, in which it is necessary to shift not the superficial layers of the skin, but the subcutaneous fatty tissue.

Important!The massage is performed by a series of consistently performed techniques - stroking, rubbing, kneading, pressing, patting.

6. Use scrubs

Massage procedures alternate well with the use of salt or coffee scrub:

1. Sea saltmixed in equal proportions with olive, peach or linseed oil. With light circular motions, massage the areas of fat deposits for ten minutes. Wash off and apply a moisturizing or nourishing cream.
2. Salt and creammixed in equal quantities, and light circular movements massaging the problem areas of fat deposits for ten minutes. Wash off and apply a moisturizing or nourishing cream.
3. The brewed coffee groundsWe put it on problem areas and rub it lightly with ten minutes. Rinse and apply cream, peach, apricot or olive oil.

Scrubs have a particularly strong effect on the skin and subcutaneous fat tissue, if after them use the wrapping procedure with the application of various useful products.

7. Try wrapping

This procedure activates the cleavage of fat cells, speeds up the lymph drainage, helps deep penetration of medical and cosmetic means. For wrapping apply ready-made pharmacy formulations or products cooked at home. Classical means are the following:

• Laminaria (seaweed).It needs to be steamed, pour boiling water and stand for twenty minutes, then apply to problem areas.
• Bitter chocolate.Melt in a water bath, cool to a comfortable temperature and apply to the skin.
• Pharmaceutical clay.We spread a few packets to the density of sour cream, put on the skin of the back and sides with a thick layer.
• Cocoa butter, avocado, flaxseed oiluse for the procedure in a warm state.

Above, the applied compounds are covered with a food film and wrapped for thirty minutes. After a thermal procedure accompanied by sweating, you need to rest and drink green tea.

Diet and exercise are the number one way of fighting for a slender figure.

They work miracles, but only if you do everything with pleasure! To sell off with excess kilograms, you can put some effort.

But the main task is not to meet them again. To do this, you must observe one single rule - to make friends with an active lifestyle!

A source: http://ProstoFitness.com/dlya-pohudeniya/uprazhneniya-v-domashnih-usloviyah/dlya-spiny

Strengthening the back muscles at home with special exercises for women

To strengthen the lumbar or other part of the spine, it is important to do a therapeutic exercise.Before you do it, you need to visit a doctor.

Let's take a closer look at the main exercises against dizziness in cervical osteochondrosis, as well as in diseases of the lumbar or thoracic spine.

Physical training in cervical osteochondrosis

Treatment of muscles with cervical disease at home is carried out thanks to exercise therapy. If a person has a sedentary job, the doctor can advise you to do the following to strengthen the neck muscles in osteochondrosis:

Slowly and gradually pull up your neck. You need to look ahead yourself. stay a little, and then relax the neck muscles. Repeat ten times.

Slowly turn your head to the left, hold for a few seconds, relax your neck. Do actions five times to the left and right.

"Write down" the "letters" and "tsiferki" in the air.

Do these exercises at home everyday.

Exercises for diseases of the neck are used to strengthen the muscles. They also improve blood circulation, due to which the disease slows down and it can be tried to cure in the area of ​​any part of the spine.

Physical exercises for the purpose of stretching the back

Exercises for the purpose of strengthening the back will be effective only if you additionally carry out exercises aimed at stretching the muscles of the spinal column.

Exercises on the ball

Physical education with the ball is called fitball. A large ball helps to strengthen the muscles of any part of the spine. Actions with the ball are as follows:

Sitting on the ball, keep your back straight, and place your arms along the body. Legs slightly spread out. Raise the handles upward, trying to stretch the muscles as best as possible. Smoothly return to the starting position. When raising hands, you need to breathe in, and when you lower your hands, you need to breathe out.

Lie on the ball with your stomach. The limbs are free. Slowly pumped forward and backward. In those places where you feel discomfort, hold for a couple of seconds to stretch the muscles.

In addition to these exercises, it is important to keep your head straight. For this purpose, blame the book on your head.

Exercises with a stick

Treatment exercises should be performed only after the appointment of a doctor. In order to strengthen the back muscles, as well as recovery from surgery and also to prevent problems in the spine, it is important to perform the following actions with a stick:

Stand exactly, place your feet on the width of your shoulders, put your hands in front of you with a stick in them. Raise the wand above the head, the limbs in this movement should be even. Then tilt your hands with a stick by the head. Pull up and take the starting position. Perform the action seven times.

Take the stick with your hands and tuck it behind your back. When tilting forward, lift the stick as high as possible. Try to perform all movements smoothly at least ten times.

Hands with a stick pull forward at shoulder level. Raise one hand up, and the other one down. In this movement, rotate the stick until the arms cross. Repeat ten times.

Exercises with a stick are often recommended to include in the morning exercises with chest disease of the back or diseases of the lumbar spine in women.

Physical training in chest osteochondrosis

At a thoracic disease in house conditions it is necessary to do or make special medical exercise. But it is important to remember that the acute stage in chest disease of the spine has very different exercises than in the period of remission.

Physical culture during an exacerbation

When breast osteochondrosis of the acute phase at home, you need to perform such actions:

1. Lie on your stomach, spread your arms out to the sides. Raising a little head and arms, try to stay for five seconds. After a little rest, repeat seven times;
2. Lie on your stomach. Strain the shoulder and back muscles as if you want to connect the shoulder blades. After relaxing, rest for half a minute and repeat the movement;
3. when the disease in the thoracic area is recommended in this exercise, lying on the left side with knees bent in the knees to raise the right leg up. Straighten the muscles. Repeat three times for each side.

With chest osteochondrosis, these exercises can quickly cure the acute phase of the disease at home.

Physical culture during remission

The following actions knead the body before the main exercises in chest disease of the spine. To recover, do the following exercises:

• on all fours, perform the exercise "kitty." For this, on expiration, arched back, and head down. On the back, put your back straight, standing on all fours. When performing the action in the thoracic and spinal part, a tension should be felt;
• Lie on your back, put your closed hands under your head. Elbows spread apart. Bending the legs, alternately tighten the left elbow to the right knee and vice versa. Act slowly;
• stand straight, place your arms on your shoulders, pulling your elbows back. Make corners in different directions. Do the same turns of the trunk, putting your hands on your waist.

These actions are useful not only for the thoracic spine, but also for the lumbar spine. Therefore, after visiting a doctor, start performing them.

The doctor should tell about the correct respiratory technique.

As you can see, in home conditions to strengthen the back is quite realistic.With any disease of the back, including the lumbar region, exercise is only necessary under the supervision of a doctor.

A source: http://drpozvonkov.ru/lechenie/lfk/uprazhneniya-dlya-spinyi-zhenshhin.html

Exercises for the muscles of the back for girls

Without the trained muscles of the back, it is impossible to train the legs at full strength, since many basic exercises on the lower part of the body (squats, for example) heavily burden the back.

Often in girls, thighs and buttocks are much larger than the shoulders and this is due to genetics.

If there is a desire to visually reduce the lower part of the body, it is worth giving more exercises for the back, then the figure will look more proportionate.

When you in any case first leave the fat from the top of the body, so training your back you can reduce the disproportion of the top and bottom.

Very often the back is trained in one day with the muscles of the chest. If you want to pay more attention to the back, put the exercises for it at the beginning of the workout, when you have more strength.

Number of repetitions and approaches

During a high-intensity workout, aimed at fat burning, it is best to perform 12-15 repetitions in 3 sets for each exercise, so as not to lose intensity.

Beginners are also encouraged to do at least 12 repetitions with a small weight of weights, so as to properly learn the technique, the body remembered the mechanics of movements and it was possible to gradually increase the load without risk injury.

Begin to learn exercises without burdening or with the lightest dumbbells / empty neck and try to do more repetitions (with the right technique!) At each workout than in the past.

If the main goal of the training is to increase muscle mass, then the recommended number of repetitions is from 8 to 12 (depending on the weight of the dumbbells) in 3-5 sets.

Deadlift thrust: technique of execution

1. back straight, parallel to the floor, knees bent;
2. lifting the bar from the floor begins with a thrust by the hips and simultaneous bringing the back to the vertical position;
3. The bar does not need to be pulled by hand, they act as cables;
4. in the final position the scapula should be folded, the chest in front;
5. Lowering of the bar begins with bending of the knees, retraction of the buttocks back and simultaneous lowering of the straight back forward;
6. The bar should move along a vertical trajectory, passing as close as possible to the shins and thighs;
7. it is important to ensure that the back is not rounded, to hold it directly at the expense of the muscles of the press and the rectifiers of the back.

Exercise is also good for the development of the gluteal muscles.

Pulling up with the simulator

For those who can not yet make a single pull-up, you can use the gravitron simulator.

Due to the counterweight, it helps to push the body up (the bigger the counterweight, the easier it is to pull up).

Start with a counterweight of 5-10 kg less body weight and reduce it as it becomes easier to pull up. At home, you can put a chair under your feet and push off with one foot.

Using different grips of hands during pulling, you can change the effect on the muscles. But in any case, the initial push is carried out at the expense of the muscles of the back, hands are already connected at the end. To the crossbar, you need to stretch your chest, not your forehead. Shoulders should not be pulled to the ears.

Romanian deadlift

Thrust on the straight legs (Romanian Stanovaya) also affects the gluteus muscles and hamstrings.

Hyperextension

Technique of execution:

• it is necessary to lie on the simulator, legs of the story under the rear roller;
• hips lie on the pillows from the front, while the hip bones are at the front edge of the pillows (if you push the pelvis for 10 cm higher, then the gluteal muscles will receive more load, while the position of the rear roller will need to be adjusted the simulator);
• legs and spine should be kept on one line and from this position, bent in the hip joint, to fall down;
• the back is not rounded, it remains straight;
• from the bottom point it is necessary to rise to a starting position, not pererazgibaja a back, it should appear on one straight line with legs.

To complicate the exercise, you can take pancakes or dumbbells in your hands.

Superman

Technique of execution:

1. lying on the floor, simultaneously raise arms, legs and chest and hold this position for 2 seconds;
2. for the best result, squeeze the muscles of the lower back;
3. when lifting the breath, during the descent - exhalation;
4. You can also perform the exercise alternately raising the opposite arm and leg.

The bar will strengthen the back

Exercise strengthens both the back and the press.

Technique of execution:

• starting position: shoulders perpendicular to the floor, the spine on one straight with legs (do not lift up the buttocks, do not bend the back down);
• Shoulders should not be tucked to the ears, neck on one straight with the spine;
• The bar needs to be held for 30-90 seconds.

Complicated option - lifting one leg and holding such a position.

A source: http://FitBreak.ru/fitnes/4-ukreplenie-mishtz-spini-dlya-devushek