Pain in a back is felt by a huge number of people of different age. To all fault inactive way of life. For this reason it is necessary to strengthen a back to prevent emergence of deformations and various problems with health.
How to strengthen a back?
It is important to watch constantly the back, that is as you go as you sit, etc. Besides, it is regularly recommended to carry out exercises which will allow to correct the existing curvatures, to bring into a tone of a muscle and to create the strong supporting corset. Simple exercises how to strengthen a back:
- "Bridge hips". A starting position – on a back, the legs bent in knees so that feet were at distance as width of hips. Put hands along a body or part them in the parties a little. Straining muscles of buttocks, it is necessary to raise hips up so that the straight line was formed. In a high point be late, and then fall down. It is necessary to make 12 repetitions.
- "Dog and Bird". The starting position of the following exercise strengthening back muscles – on all fours, is important that hands and knees were at the level of shoulders. Straining press muscles, pull in a stomach, but you watch that the back did not cave in, and Byrd were not displaced. Then bend a hand in an elbow and touch it an opposite knee. After that extend it forward, and take away a leg back. Be late for couple of seconds and repeat too, but with other hand and a leg. Make 5-6 repetitions each hand.
- "Level on one side". Understanding what exercises to strengthen a back, it is necessary to remember a level which gives good load not only of a back, but also of other parts of a body. Settle down on one side, so that the straight line was formed. Put emphasis on an elbow which has to be directly under a shoulder. Straining stomach muscles, it is necessary to tear off hips from a floor. Be late in this situation on 35 sec. Repeat same on other side.
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