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Fitness to strengthen the back: a set of exercises for the spine

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Fitness to strengthen the back: a set of exercises for the spine
The contents

  • The benefits and rules of performance of exercises for the spine
  • Warm-up and stretching of the spine
  • Example of men’s fitness training
  • Basic fitness training for women, strengthening the back

The spine is the axis of the skeleton that protects the spinal cord and performing a support function. Thanks to the spine a person can walk, and perform all other movements. The health of this body part depends on the normal functioning of the organs and systems of the body. For all of these reasons, it is obvious that to perform the exercises to strengthen the spine and muscles of the back, it is extremely important to prevent serious health problems.

The benefits and rules of performance of exercises for the spine

Regular fitness workouts that focus on strengthening the spine and muscles of the back, promotes such positive changes in the body:

  • increases the functionality of the core muscles that fix the spine and the abdominal organs in anatomically correct position;
  • occurs prevention of diseases of the spine and alleviate the condition of the existing problems with the musculoskeletal system;
  • decreases the amount of subcutaneous fat, especially in the back and abdomen;
  • improves posture.

Exercises for the spine and providing any physical strain on the back, you need to be very careful not to damage these parts of the body. For this you need to observe the following rules:

  • to start work it is necessary on the workout and complete the workout with stretching. Warm-up prepares the muscles, joint and ligaments and other systems of the organism to subsequent stress, stimulating blood flow to muscle tissues and the production of synovial fluid. If the muscles, joints and ligaments, and well-heated, the productivity increases in several times, and minimizing the risk of injury;
  • all movement during fitness workouts for the back should be smooth;
  • increase the load gradually by performing the initial stages of work the minimum number of repetitions. As you strengthen the muscles and spine need to add the number of repetitions in the approach;
  • during exercise we need to listen and control your feelings. If there is discomfort, it is necessary to interrupt the operation until the reasons for its occurrence;
  • the openness of the gym is the main condition of performance, so you must train regularly (3-5 times a week).

Warm-up and stretching of the spine

As mentioned above, warm-up and stretching are a very important part of the process of strengthening the spine and muscles that surround it. Quality warm-up may look like the following:

  • Stand up straight and perform deep breath and exhalation, where the lungs should reach the maximum possible volume of air. Repeat the exercise at least 2 times.
  • Without changing the starting position, perform 10 head tilts in different directions. Tilting the head forward, backward and to both sides, you need to act smoothly, so as not to injure the cervical spine.
  • Standing smoothly, you should perform 10 rotations of the shoulders forward and backward. Then you need to repeat the whole sequence, rotating straight upper limbs in both directions.
  • Keeping the vertical position of the spine, should be performed for 10 of the rotational movement of the pelvis in different directions.
  • Standing straight, perform alternating rotary motion of the joints of the lower extremities.
  • Stand up straight and breathing deeply, raise hands through the parties, to maximize the aperture.
  • Stretching that is performed by the shutdown, may include the following training dynamics:

  • To rest on the floor with your knees and palms. Exhale, releasing the light from all of the air, and during this period, rounding the back. To stay in this position for 3 seconds and then inhale and sit with your buttocks on your heels. Repeat this element of the fitness training.
  • Lie on your back, and then during the inhale, lift torso and bring your knees to your chest, clasping Shin upper limbs and rounding the back. Exhale, take the starting position throughout the exercise.
  • Standing straight, put hands on waist and then, maintaining a straight spine position should be alternately tilt your body forward, backward and to each side to stretch the back muscles. Completing the last repetition, you need to bend so low that you can get your palms to the floor. This is necessary for stretching the back and lower extremities.
  • Example of men’s fitness training

    Men when conducting fitness classes for back can use weights to provide additional load on the muscles and carry out the following training facilities:

  • Stand up straight holding dumbbells in the hands. Lean forward to bring the blades together, trying to touch the dumbbell to the belt. Take the starting position of the exercise and repeat the work.
  • Without changing the starting position, take upper extremities with dumbbells back and expand the shells so that the thumbs of the hands were facing outward. To stay in this position for a second and give up.
  • To perform a lunge stretch with one elbow to the knee of the supporting leg, and another elbow to deploy and pulled them up, trying to bring the dumbbell to the belt. Perform the required number of repetitions, change the reference of the lower limb and repeat this element in fitness training, giving up the other elbow.
  • To lie down on his stomach on the Mat for sport, clasping his hands on the back of the head and lift the torso, back arched and elbows pointing up. To stay in this position for 5 seconds and the whole body lie on the floor. To repeat the exercise.
  • Lying on her stomach, to rest on the floor with your forearms and toes of the feet, lift the torso and stay in this position for 10-30 seconds. In this training movement fitness classes, you need to gradually increase the period of fixation of the body in a straight position.
  • Basic fitness training for women, strengthening the back

    Women who wish to prevent back problems, should regularly perform the following exercises:

  • Lie down on your stomach, raise the lower limb on the width of the pelvis, the upper extremity pulling forward the face. Breathing in, raise arms and upper torso, back arched in the back. Pause for a few seconds, and exhale to return to starting position throughout the exercise.
  • Without changing the starting position, off the floor the lower limbs as high as possible without lifting the upper body. Repeat this element of fitness classes.
  • Still lying on stomach, raise up the opposite pair of limbs. The hand and the foot need to hold the weight for 2-3 seconds, then should change a couple of limbs and repeat the exercise.
  • Lie on your back, the pulling of the upper limb along the body, bend the knee and stretch the entire surface of the feet to the floor. Inhale and raise the hips and pelvis so that the neck and the body formed one line. Exhale to lower the pelvis on the floor.
  • To roll over on its side, to rest against the forearm into the floor so that the elbow under the shoulder. Raise torso and hold your own body weight for 30-40 seconds. You then turn over and repeat the exercise.
  • Uses photographs Shutterstock

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