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Exercises for the back at home: we strengthen the muscles correctly.

Exercises for the back at home: we strengthen the muscles correctly.

Strengthening the muscles of the spine: this is not what should be neglected. It is the muscles of the spine that support the main load when walking and perform any movement.

The back, more precisely, its muscles, especially the muscles of the waist, hold on themselves most of our body weight. This is a very hard and difficult job, on which our health and well-being depends to a great extent.

We do not think it makes sense to talk about how people suffering from diseases of the back suffer. That is why strengthening the muscles of the spine is the highest priority in any physical exercise and physical exercise.

What are back exercises for men and women at home? What are the best in terms of effects on the muscles that work? What is a complex of exercises for the muscles of the spine available to a beginner?

How many repetitions and approaches should be done to strengthen the muscles? We will try to answer all these and other questions as completely as possible below.

Main varieties

  • Pull ups. This is a classic of the genre! Athletes, and the military, and weightlifters, and bodybuilders, and even ordinary athletes are catching up. The pull-ups come with their own weight and weight. They differ in the width of the grip (wide removable handle, reverse grip) and the purity of the performance. There are strict pull-ups where only the back works. There are some laxes where it is allowed to use the torso when it is pushed. There are pull-ups in one hand and other exotic options. It all depends on your imagination and level of training. What is required to complete this exercise? You will need to build a horizontal bar. This can be done at home, as long as the fixing bar is strong enough. Do 4 to 10 series and 5 to 20 repetitions each.

Exercises for the back at home: we strengthen the muscles correctly.

  • Push the cufflinks to the belt. A good isolation exercise for the widest muscles of the spine with a dumbbell. Very suitable for those who for some reason can not or do not know how to get up, and those who for medical reasons can not work with a large weight weighting. It is important not to pursue the scales, and to do everything clearly in the technique. From the subtleties of the execution technique: the neck should go clearly along the legs, the elbow should go like behind the back. It works precisely in an amplitude of 8 to 15 repetitions for the approach. The number of approaches is regulated – from 3 to 6.
  • Push rod to the belt. Weighted version of the belt traction dumbbell. It refers to the category of basic exercises, instead of the category of isolation. There are several reasons for this, and the main one is that this exercise also affects other muscle groups, in addition to the larger ones, in terms of exercise. Designed more for men. Do eight to twelve or fifteen repetitions per series. The number of approaches – from three to six.
  • Mahi weights Useful and simple basic exercise. In addition to the muscles of the spine, the biceps of the thigh and forearm are also well-charged. In addition, the rear delta feels. It can perform in a large number of repetitions, developing strength resistance. On average, athletes can do 5-10 sets of ten to thirty repetitions each.
  • Inclination with the weight. This exercise is already more focused on the muscles of the back. A good way to unload a weak waist! Perform ten to twenty repetitions in five to ten approximations.
  • Boat The classic exercise of the arsenal of physiotherapy. A great option for young children, people who are rehabilitated after an injury, women and athletes who have a zero level of physical fitness. The boat will strengthen the muscles of the back to the minimum, but then you will need something more serious. Do 5 to 10 approaches and 10-20 repetitions in each.
  • Hang on the horizontal bar. Rather, it belongs to the category of preventive exercises and stretching exercises. However, this type of physical activity has a beneficial effect on the result in the pull-ups and the flexibility of the back.

Training program

Below is a set of exercises to strengthen the muscles of the spine. Conventionally, the fortification complex has three levels.

The difference between them – in the amount of exercises. Increase the volume of the load gradually, according to your state of health.

Exercises for the back at home: we strengthen the muscles correctly.

Complex 1 – for beginners.

  1. Boat: five / six / seven sets of ten / twelve / fifteen repetitions.
  2. Lightweight belt dumbbell: five / six / seven sets of eight / ten / twelve repetitions.

Complex 2 – for advanced athletes.

  1. Boat: five / six / seven sets of ten / twelve / fifteen repetitions.
  2. Mahi weights: five / six / seven sets of ten / twelve / fifteen repetitions.
  3. Belt bar: five / six / seven sets of eight / ten / twelve repetitions

Complex 3: for professionals, not as simple as it seems at first sight.

  1. Pull-ups: five / six / seven sets of six / eight / ten repetitions.
  2. Mahi weights: five / six / seven sets of ten / twelve / fifteen repetitions.
  3. Belt bar: five / six / seven sets of eight / ten / twelve repetitions

In summary, we remember the main points. It is very important to strengthen the spine, the muscles of the back (lower back and latissimus). They represent the bulk of the load during the walk and physical activity.

For people involved in sports, it is especially important to have a strong backing and capable of supporting a large load. In addition, timely resolution of back problems will allow anyone to get rid of the risk of numerous injuries and illnesses.

We wish all readers success in sports, strong muscles and spine, good health for many years and the happiness of any victory in their path. Be persistent and firm on your path. Do not be afraid of obstacles.

But at the same time, approach everything wisely, as carefully as possible. Do not hurt your walls with your forehead when you can simply overlook these walls.

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