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The back is certainly not the body part most frequently involved in training. It is a pity, because the systematic performance of strength exercises involving this part of the body will not only improve its appearance, but also contribute to improving the quality of life.
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Except that for a decisive one For most women, the back is not the highest priority body part it is not even worth arguing. This is a fact known to anyone who has come into contact with amateurly exercising representatives of the fair sex. Of course there are exceptions to the of this rule, however, they constitute only a small percentage of all participants women on their own. If your back muscles are u such people are engaged in training, it only happens “by accident”, when performing exercises that stimulate a different part of the body.
Back muscles and health
It is located in the back area many postural (tonic) muscles, including the trapezius muscles loins and shoulder blade levers. These are the muscles that respond in the main measure for maintaining the correct body posture. Sedentary lifestyle, none the right amount of physical activity, and even exercise only on selected parts of the body, for example: abdomen, thighs, buttocks, can lead to weakening of the postural muscles, and thus to deterioration of the figure (body posture). Therefore, it is very important to include in exercise workouts involving the muscles in the back.
Exercise I (with a load on your own body – without training equipment)
- Lie on your stomach, face to face floor. Place your straight hands on the floor in front of you above your head. Straighten your legs, pinch your toes down.
- Bend your torso backwards by lifting the torso up. Straight arms as the torso moves up are to break away from the ground. Raise your head slightly and look ahead. In exhale at the end of the movement (tilting your torso backwards).
- Slowly lowering the torso go back to the starting position. Inhale as you lower your torso at the end.
Exercise II (with elastic band)
- Fold the elastic band elastic on half. Attach the joint end to the wall or door at belly level. Grasp one end of the tape with each hand. Stand slightly forward to the point attaching the elastic band. Keep your arms extended at chest height thoracic. Stiffen the torso, look straight ahead. All the time keep your legs slightly bent in the knees.
- Bring your palms to your stomach. Elbows move backwards as close to your torso as possible and pull your shoulder blades towards you. Do it exhale in the final phase of attracting the elastic band to the abdomen.
- Go back to slowly straightening your arms the starting position. In the final phase of extending your arms, breathe in.
Exercise III (with a dumbbell)
- Put your left knee and left hand on a horizontal bench at a distance of 30 cm from each other. Place the torso parallel to the ground, yes so that the back is concave. Grab the dumbbell with your right hand and place it perpendicular to substrate. Lower your right shoulder slightly below the left shoulder.
- Pull the dumbbell to your side torso to armpit area. As you move, bring your elbow back and guide it as you go closest to the torso. Keep your torso still while moving, a concave back. Exhale at the final stage of pulling the dumbbell towards the torso.
- Return to the starting position by the controlled release of the hand on the same line. Inhale at the final phase of lowering the dumbbell. After executing the planned quantity With the right hand, repeat the exercise for the left hand.
Tip: you can dumbbells replace with a water or sand bottle.
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Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
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