Back exercises and ways to apply them to get rid of problems
Back exercises are one of the basics of appearance care because they help restore the natural shape to it and get rid of the annoying curvature. But it is also the best way to get rid of some aches and
burn fats that can accumulate in this area of the body. That is why it is recommended to choose the appropriate back exercises and practice them daily or at least 3 times a week.
Back exercises for women
Back exercises help women to improve the body and tighten the body, especially in this area, where it works to tighten and beautify it.
You should bend over with your palms on the floor.
The body is rested on the knees and the feet are raised to the top, then intertwined.
Gradually lower the body with the back, bending the elbows as much as possible.
Raise the body again to the top by extending the arms as much as possible as well.
This movement is repeated according to endurance.
2 weightlifting exercises
Holds in each hand a weight of up to 1.5 kilograms.
- Stand straight with the back stretched as much as possible.
Extend the arms parallel to the body.
They are gradually raised to the top and then brought back to form a straight line with the shoulders.
Repeat the exercise as many times as possible.
Back stretching exercises
The back needs attention because it is the pillar on which the body rests. That is why it is necessary to practice exercises that help to tighten it, especially after sitting for a long time in front of a computer screen.
You must stand straight.
The hands are placed behind the back and brought together in the middle.
The back should be slightly bent forward and then brought back.
Then it should bend to the right and then to the left.
Finally, it is moved in the four directions with the repetition of the movement as much as possible.
Lower back exercise
This exercise is very useful because it helps to get rid of some lower back pain. It includes several movements and is sometimes called the cat's exercise.
- Sitting and then kneeling on the knees and hands, i.e. adopting the position of the cat.
The abdomen is slowly lowered toward the floor.
In the meantime, an arc is formed by the back, tightening it as much as possible.
This exercise should be repeated as many times as possible.
Back straightening exercises
In order to restore straightness to the curved back, it is also possible to use some easy-to-apply back exercises.
1 Leaning exercise
Stand in front of a wall with the back resting on it.
Raise the hands to the top with the elbows bent inward and the hands interlaced above the head, then return them to their initial position several times.
2 Walking with weights
To perform this exercise, you must stand straight.
Weights are carried by hands.
After that, you should walk with your arms extended forward for a distance of 45 metres.
You can rest and then repeat the same process 5 times.
Back strengthening exercises
The back muscles need to be strengthened to become more able to bear the weight of the body and some of the shocks that it may be exposed to. That is why it is recommended to practice some exercises that help in this.
1 Reclining exercise on the hands and knees
- Bend toward the ground with the palms of the hands and knees resting.
Tighten the abdominal and stomach muscles while raising the back up.
- You must maintain this position for 5 seconds before restoring the basic position and then repeat the movement as much as possible.
Lower back strengthening exercises
Back exercises can help get rid of lower back pain. That is why it is recommended to practice it regularly.
1 Negative tide exercise
- Lie on the stomach.
Hands should be extended with their feet on the ground.
The upper half of the body is raised with the head, hands and feet.
The exercise must be repeated 10 times a day, taking care to stop when feeling pain.
2 Prostration position exercise
The kneeling position is adopted.
Stretch the arms forward as much as possible until the back muscles are stretched.
This position is maintained for as long as possible.
After that, it is restored to the original position.
It is recommended to repeat the exercise from 10 to 20 times.
Back exercises at home
If you do not want to go to the gym, you can do some exercises at home.
Stand upright at a distance of 30 centimeters from the wall.
- In this case, you must bend backward until the back is touching the wall.
Go down slowly with the knees slightly bent.
Maintain this position, counting from 1 to 10.
After that, the basic position can be gradually restored.
It is recommended to repeat the exercise with at least 12 movements per day.
Kneeling and placing the palms of the hands and knees on the ground.
The back is raised up in the form of an arc with as much tension as possible.
After that, crawling is carried out on the abdomen forward and then upward.
- Return to the original position, going back down and then back.
The movement is repeated 5 times a day.
Back exercises with pictures
1 first exercise
In this case, a large exercise ball should be used.
- The ball is placed on the ground and is lying flat on the back with knees folded and arms extended.
The same position must be maintained for as long as possible. This helps to relax the muscles and relieve aches.
2 second exercise
Lying on the ground with the body stretched.
- Lift the arms up to the back with tension.
Hold this position for 10 seconds, then return to the original position and repeat the same movement.
3 Third exercise
This exercise is one of the effective back exercises for sculpting fat. To exercise it is lying on the back with the knees bent.
Weights are carried by hands.
Lift the body up with the hands extended.
They are brought closer to the chest and then brought back to the top 30 times.