Exercises for back muscles at home

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2018-03-28 22:22:16

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Best impact on the muscles and joints of the whole body – this, of course, practice yoga. Her asanas are so varied and powerful impact on human that a negative result can not be just. Individual feature of practice is that it is not necessary to go to the gym to work out back muscles - at home exercises to strengthen the back are easy and require no special equipment.

Impact

Any set of exercises for the muscles of the back should include:

  1. Warm-up: a mandatory part of any workout, because it depends on how warmed up the muscles that will determine the quality of their work.
  2. Axial traction is important for the spine, which is often fettered spazmirovannah muscles. If the muscle is squeezed, naturally, full it can't work. The result – COP (coefficient of performance) falls by 60 %.
  3. Exercises to reduce, that is, the force and the main part of the training.
  4. Easy stretch at the end of the class.

Stretching the major muscles of the back

Exercises for stretching the base is divided into three stages:

  • Traction lumbar: the most simple and effective – Jana Sirsasana, which ideally stretch all the muscles in the lower back.
muscle-back
  • Important aspect is that the straight line of the spine, which rebuilt the inclination of the pelvis forward. If the stiffness the back of the thigh can not do it, you should a little bend the leg at the knee joint.
  • Middle back is well revealed in two positions: halasana (legs over head, toes to floor) and familiar dynamics marjariasana (cat pose). Standing on all fours on the inhale bend in the spine, keeping straight arms, exhale, on the contrary, rounding the back, forming roundness. In each position to linger for a few seconds until enough pauses in breathing.
back muscles exercises
  • Gather parivartana ideal for small traction of skeletal muscles along the spine. Due to the twisting of all the tiniest area of your back aktiviziruyutsya, leaving fatigue and clamps.

Each exercise is recorded for at least one minute in static mode (except poses cat) and repeated two to four times, depending on the degree of stiffness of the muscles.

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The importance of the strands thoracic

Exercises for back muscles should be diverse on effects: should not be limited to the classic power options, because every muscle needs to work from multiple positions to achieve maximum impact. For torso twisting is very important, which relieves tension with a small inner muscles of the spine, eliminating the tendency to degenerative disc disease, kyphosis and other problems of locomotor apparatus. One such powerful exercise is a dynamic version of the cross of the triangle, which the common people call “mill”.

strengthening the muscles of the back of the house

The Exercise is done as follows: feet are shoulder width of one metre, feet parallel to each other. Lean forward and down so that your palms or fingertips touch the floor (if possible). Exhale to expand the torso so that one arm went up to the ceiling, and the other was still on the floor, it is important to fix the pelvis in a stable position and keep a straight line of the spine. The next exhalation to change the position on the opposite side, repeat at least 20 times, trying not to rush and carefully monitor the work of the body. At the end to make a static version, maintaining the position of 30 seconds on each side.

Basic exercises for strengthening the lumbar

The Most basic and the first exercise for the back muscles, which are important to master to raise the tone of the muscles – variations Saraceni – poses of the snake:

  • Basic position: lying on belly, press your pelvis, thighs and arches of the feet to the floor, activate the glutes and back extensors and on the inhale lift the chest off the floor, exhale, return to starting. The arms bent at the elbows and also raised above the floor so that your elbows face backward and the fingers forward.
for the back muscles for women

It is Important not to throw back his head and not to strain the abdominal muscles-the abdomen remains soft. To do to 12 reps, and then fix the upper end of the 30-50 seconds, breathing freely through the nose.

  • The Second option is the same, only a direct hand assembled back in the finger lock. This provision is fixed at intervals of 15 seconds and only occurs five to six repetitions.
  • The Most difficult option, which aktiviziruyutsya the muscles of the back: the essence is the same as in the basic version, only the palms are on the back of his head and elbows form a single line while lifting the chest off the floor.

Rhomboid muscle

For women exercises for the back in the interscapular area in particular, is extremely important, because it is their posture, which under the influence of many factors is poor. In order to qualitatively study the Department, it is often necessary to reduceshoulder blades together – at any available time, because this action does not need special time, sportswear or a lot of space. In the car, in the office in a queue for bread or home monitor only three or four minutes every couple of hours you should strain the muscles and hold as long as muscle tone. Just a couple of months can be substantially straighten and strengthen your posture through this simple exercise.

Options salabhasana for the extensors of the spine

A Small complex of exercises for strengthening the muscles of the back, consisting of alternating postures of locusts in different ways and pose downward-facing dog, to relieve stress efficiently will work the main muscle responsible for maintaining the right body axis.

  1. The easiest option: lying on the stomach, arms along the body down, feet on the width of the pelvis. On the inhale simultaneously lift the hips straight legs and chest off the floor, hold this position for ten seconds and with the next exhale come down.
  2. Your Palms are facing at the chest line, elbows backwards and slightly inwards (active rhomboid muscle), on the inhale the same way to rise up, reducing back muscles, buttocks and hips, keep the upper point at least 30 seconds and return to starting position.
  3. Arms extended forward and in this position the upper fixed point of recovery, some call this position “inverted boat”.
muscle-back

Each option is not less than five times, and between sets to relieve fatigue, you should perform a normal pose downward-facing dog for 10-20 seconds.

Ardha dhanurasana

This exercise to strengthen back muscles well corrects a small asymmetry, because it feels good, if the body is “decimated” to the side. To perform a lightweight bow pose lie down on your stomach and pull your right hand forward. Bend the right leg at the knee and grab her left hand on the ankle (!). The inspiratory effort of the muscles of the back, right hip to lift the body up, stretching the right arm and chest forward and hips back. The left leg can be in two versions: on the floor and the weight of the video. To stay in the position for 10-15 seconds and exhale down to the floor. Repeat at least five times, and then on the other side.

Important:

- to control the straight body position, not pulling to one side;

- do not jam the whole pose, trying to rise above;

- don't hold your breath;

- to track the inner workings of the body at the level of small muscles.

Dolphin Pose

An Excellent exercise to strengthen the muscles of the back, especially its upper part, can be regarded as the Dolphin pose, which is important to keep the straight axis of the spine and an active shoulder girdle.

exercises for back muscles

Thanks to the quality work of the muscles of the blades is serrated and the trapezius muscles of the human torso takes on a whole other shape. In the process of detuning asanas need to make sure that the line of the elbows remained under the shoulders and the pelvis sought up along with the chest.

The Importance of compensation

Each exercise for back muscles at home must be compensated by movement in the opposite direction, that is, compression should be followed by traction, camber-slopes, etc. the Best provisions to relieve fatigue from high-quality training are three postures:

  • Child's Pose or balasana: sit on your heels and leaning forward, put my head on the floor or crossed hands in front of him. Relax completely for two minutes.
exercises for back
  • Paschimottanasana-pose traction rear surface of the body. Sitting on the floor with straight legs, bend forward, trying to keep in line with the spine straight and relax. If a strong tension in the rear surfaces of the thighs is too bright, you can slightly bend your knees.
  • Savasana-corpse pose. The usual supine position with a fully relaxed body is restores the body and gives energy for the whole day. It is important to give this situation at least five minutes at the end of the lesson, keeping still, and natural breath.


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Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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