The strong muscular framework provides support of the backbone on which condition the quality of human life depends. If not to train back muscles, then over time muscles atrophy, and load of the backbone will increase.
Instruction
1. Doing exercises for the back, use additional weightings. Easy dumbbells (0.5-1.5 kg for women and 5 kg for men) can increase considerably loading, and at several approaches such study of muscles will be the most effective.
2. Perform exercises for the correct posture not less than three times a week. If you included exercises for back muscles in the habitual complex, then watch that trainings were regular. For the separate complex including exercises only for study of muscles of the back it is enough to allocate two days a week, but it is necessary to carry out them intensively and not less than half an hour.
3. Perform exercises for the training of the humeral muscles and muscles raising shovels. Put legs on distance approximately in 20-30 cm from each other, take in each hand on the dumbbell and execute rises and lowerings of shoulders with partial spin. On the breath raise shoulders, then take away them a little back and lower down. It is necessary to repeat the movement not less than 10 times – execute the complex 2 times.
4. Pullings up – are very good and develop not only muscles of hands and shoulders, but also study the back. Difficult exercise, but rather effective therefore it is necessary to start its performance, already having initial preparation. It is possible to be tightened quickly, but it is necessary to fall slowly.
5. Swing back muscles. Get up directly, take dumbbells, bend forward, without bending the back. Attract dumbbells to the breast – release and raise hands. The dumbbells will be heavier, the efficiency of exercise is higher.
6. Perform stretching exercises. From the ventral decubitus raise hands, the neck, the head and legs at the same time, straining stomach muscles. If you quickly are tired or have painful feelings, then lift only the top part of the trunk, legs let lie on the floor. Make 2 approaches on 10 times. In the same home position raise the breast and the neck, leaning on hands – range has to be sufficient, hands need to be straightened completely.
7. Kneel, rest hands against the floor – raise the left leg and the hand of the same name and straighten them. Fix the postural pose in the stretching point, then slowly lower the hand and the leg. Repeat movements for other leg – on 10 times for each party.