The best effect on the muscles and joints of the whole body- This is, of course, the practice of yoga. Its asanas are so diverse and powerfully affect a person that a negative result simply cannot be. A separate feature of the practice is that it is not necessary to go to the gym to work out the back muscles - at home, exercises to strengthen the back are easy and do not require special equipment.
Any set of exercises for the back muscles should include:
Exercises for basic stretching are divided into three stages:
Each exercise is fixed for at least one minute in a static mode (except for the cat's posture) and is repeated two to four times, depending on the degree of muscle tightness.
Упражнения для мышц спины должны быть diverse in their effects: you should not limit yourself to the classic power options, because each muscle needs to be worked out from different positions in order to get the most out of them. Twisting is very important for the torso, which relieves tension from the small internal muscles of the spine, eliminating the tendency to osteochondrosis, kyphosis and other problems of the musculoskeletal system. One of these powerful exercises is the dynamic version of the transverse triangle, which in common people is called the "mill".
The exercise is done like this:legs stand at a width of one meter, feet parallel to each other. Bend forward and down so that your palms or fingertips touch the floor (if possible). With an exhalation, unfold the torso so that one arm rises up to the ceiling and the other remains on the floor, while it is important to fix the pelvis in a stable position and maintain a straight line in the spinal column. With the next exhalation, change the position to the opposite side, repeat at least 20 times, trying not to rush and closely follow the work of the body. At the end make a static option, keeping the position from 30 seconds on each side.
The simplest and first exercises for the back muscles, which are important to master in order to raise the muscle tone, are sarpasana variations - snake poses:
It is important not to throw back the head and not to strain the abdominal muscles - the stomach remains soft. Make up to 12 repetitions, and then fix the top point for 30-50 seconds, breathing freely through the nose.
Для женщин упражнения для спины, в межлопаточной in particular, the zone is extremely important, because it is their posture, which, under the influence of many factors, leaves much to be desired. In order to work this department qualitatively, it is necessary to bring the shoulder blades together more often - at any available time, because this action does not require special time, a sports uniform or a lot of space. In the car, in the office, in the line for bread, or at home behind the monitor for only three to four minutes, you should strain your muscles every couple of hours and hold them as far as muscle tone allows. In just a couple of months, you can significantly straighten your shoulders and strengthen your posture through such a simple exercise.
A small set of exercises to strengthen the musclesthe back, consisting of alternating locust posture in different versions and a dog with a face facing down, will relieve the main muscles responsible for maintaining the correct body axis to relieve tension.
Each option is performed at least five times, and between sets to relieve fatigue, you should perform the usual dog pose with the muzzle down for 10-20 seconds.
This exercise to strengthen the muscles of the back is goodcorrects a small asymmetry, as it is well felt in it, if the body "mows" sideways. To perform a lightweight bow pose, lie on your stomach and extend your right hand forward. Bend the right leg at the knee and grab it with your left hand by the ankle (!). To inhale with the effort of the muscles of the back, right thigh, lift the body upward, stretching out with the right arm and chest forward and the hips backwards. The left leg can be in two versions: on the floor and on the weight is straight. Stay in position for 10-15 seconds and with an exhalation fall to the floor. Repeat at least five times, and then to the other side.
Important:
- control the direct position of the body, not falling to one side;
- do not skew the whole pose, trying to rise higher;
- do not hold your breath;
- to track the internal work of the body at the level of small muscles.
An excellent exercise for strengthening the muscles of the back, especially the upper part, can be considered a dolphin pose, in which it is important to maintain the straight axis of the spine and the active shoulder girdle.
Благодаря качественной работе мышц лопаток, the dentate and trapezius muscle of a person's torso acquires completely different outlines. In the process of asana detuning, you need to make sure that the elbow line remains under the shoulders, and the pelvis aspires upwards along with the rib cage.
Every exercise for back muscles at homeconditions should be compensated by moving in the opposite direction, that is, compression should be followed by stretching, deflections - tilts, etc. The best positions for relieving fatigue from quality training are three poses:
