Strengthening the muscles of the back at home. Cleansing the joints with laurel infusion

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The human body is so arranged that all the internal organs and muscles are attached to the spine as to a hanger. And this is neither more nor less than two dozen kilograms. Have a slim girl! And what can we say about aunts and uncles with obesity problems?
Hold the weight of the spine is simply not able to. Mom as a child all the time reminded us "Do not slouch! Stand up! ”But we did not listen. While they were young, the spine itself coped with the task of maintaining posture.

As you have noticed, they do not require a lot of space or special equipment. They are not complicated and not tiring. Be motivated and turn these simple exercises into everyday life. You will soon find that there is no excuse for not being in shape. Questions about creating shoulder straps are one of the most frequently asked questions on the Internet and in clubs. The shape of the shoulder, the structure of the joint and the width of the shoulders, and the proportions of the shoulder belts are genetically determined. However, long-term and hard work can significantly change the appearance of your figure.

But over the years it’s harder and harder to keep your back straight.

What does this lead to?

Superficially sluggish posture does not look very aesthetically pleasing - the back is round, shoulders lowered, tummy forward. Before time, we make ourselves old men and women;

Untrained muscles and ligamentous-articular apparatus of the spine wear out very quickly. Develops osteochondrosis. There are pains in the lower back, neck and thoracic region.

And further more - disc herniation, treatment in clinics. Or try all popular recipes.

And about the omission of internal organs heard something? If not, read at your leisure about massage of internal organs according to Ogulov. Very valuable and correct information! And we will do an exercise that will help us strengthen the muscles of the back.

HOW TO LEARN TO DO THE EXERCISE - “LOWERING THE BACK LYING”

It is made by athletes to strengthen the muscles of the spine. It is included in all medical complexes for the treatment and recovery of the back. This exercise is a real salvation for everyone for everyone who sits at the computer a lot. After all, it is not only able to get rid of slouching, but also to remove all unpleasant and even painful sensations in back!

Problem number 1: "The mass of the shoulders, or in general, without mass"?

It can take a long time, also be patient. In strength training there are no shortcuts. This is the first serious problem you will encounter. You lack the elemental strength and muscle mass. It doesn't matter that you "train 10 years." You can train your whole life and never build the basics of technology, strength and mass. In this case, just a set of exercises for general purposes.

Problem number 2: "Do you eat right?"

Pulling the barbell, squeezing the barbell while lying and standing, rowing with a barbell. . Additional exercises, isolation will be sought only when you create many kilograms of muscle mass. The second most common reason for lack of growth is inadequate diet. Easy to understand where the problem is. If you multiply all parts of the muscles, for example, "resistant" - this means that you have provided sufficient calories. If you know that you have reached the minimum threshold of strength and muscle mass and provided adequate calorie intake, it's time to look for deficiencies in the technique and the exercise itself. The “stable” part is another trick that genetics can play.

How to do it?
Accept initial position:

To do this, lie on your stomach, putting your forehead on the mat;
Hands straighten along the body, palm pressed to the hips;
Keep your legs together and pull the socks a little.
As you exhale, lift your head, then the chest and upper abdomen off the floor, while maintaining the original position of the arms and legs.
While inhaling, gently lower the body and lay your head on the mat.
Do 10 repetitions!
Exercise can be slightly modified and complicated:
You can stretch your arms forward, to the sides, wrap your head and lift the torso;
It is possible simultaneously with raising the shoulders and the spine to raise the right straight, left foot or both together;
If at first it will be difficult to perform the exercise, try to raise the upper part of the body, leaning on the floor with your hands. Gradually move on to the main exercise. We recommend doing this exercise every day! It does not take much time, does not require special physical training, is available to all. By the way, the girls on the note! In addition to the back muscles, the abdominal muscles and the buttocks are still working. So 3 in 1 is obtained!

We wish you good health, proud posture! And never have back pain!

However, with the advancement of time and with the right technique, you can expand this group muscle, not even having the opportunity. Barges require integrated approach. Basic, rigid extrusion exercises when standing or sitting. Clenching, pressing the press, dumbbells, sitting, possibly pressing and squeezing with the help of a blacksmith's crane. Additional basic exercises.

Pulling the barbell along the body, lifting the barbell along the torso from a canopy or from the ground. . Exercises for the health of the rotating cuff. External rotation, internal rotation, stretching and strengthening exercises. . Additional exercises. Hands raised up, arms raised sideways. . If you take a combination of these exercises in the form of a condensed training unit, you can look forward to frustration or injury. Remember to gradually integrate buoys into your curriculum. Not always the solution - the legs - the perfect solution.

The back is usually hidden by clothes, therefore, it is possible to hit the surrounding developed dorsal muscles only when visiting the pool or on the beach. Regular exercises to strengthen the muscles of the back allows you to get less tired and tense, prevents scoliosis, helps to form a correct posture.

Dorsal musculature

Back muscles form the broadest and trapezoidal muscle.

There are dozens of other options, for example, the division of the shoulders into 2 or even 3 sessions per week. Despite all the above exercises, in the slightest degree, you use the back of your shoulder! Squeezes back of the neck recipe for the development of the back shoulder?

Contrary to popular belief, the extrusion of the rod from the back of the neck slightly hooks the back shoulder of the shoulder. Very often the posterior filaments will disappear compared to the quadrangular mesentery or in the middle and the anterior mesentery. In terms of engaging muscles, squeeze movements are involved. You can also find mimicry jobs and less. In front extrusion, we use more chests, triceps, quadriceps and short biceps, minimizing the work of the supraspin. Squeezing the back of the neck places more emphasis on the mid-deltoid muscle and superior muscle.

Less associated with triceps.
In this extrusion version, there is no data on working with the chest.
In some sources, the function of the posterior shoulder is negligible.

In addition, squeezing the back of the neck for many people can lead to serious shoulder injury.

Broadest muscle starts at the bottom of the spine and covers the back diagonally to the armpits. Developed top part forms the characteristic "wings" on the sides, making the silhouette of the figure resembles an inverted triangle. Bottom part . For inflating the broadest muscle, it is necessary to apply various exercises, it does not develop a single training movement.

If you are suffering from pain, do not squeeze it from the back of the neck, pull the neck and pull the stick out of your neck. The same principle applies to raising the arms and lifting the bar over the body. Unfortunately, whether it is possible to squeeze and raise shoulders for a long time and well depends on your genetics - how the shoulder articulation is formed. There are three main types of brachial swelling. The construction of this element is responsible for how much space will be in the pond - during lifting, squeezing or similar movements. If the space is low, compression and friction include the tendon tendon.

Trapezius muscles form a rhombus at the top of the back, seize the shoulders, neck and base of the skull, participate in the movement of the shoulder blades, raising the shoulders.

Why strengthen the back muscles

The ligaments and muscles attached to the segments of the spine, support the torso in an upright position, allow you to bend, flex, twist.

The rotator cuff forms a tendon of four muscles. Bottom miniature bristles. . They cover the shoulder. The tendon passes under the bone at the top of the shoulder. If the space is too tight, it leads to inflammation. If the inflammation is not treated, the inflammation is also present in the tendons, in the back and in the head of the long biceps, in the front.

What exercise to choose to move the back shoulder?

After some time, this leads to irreversible damage to the muscle of the tendon. In conclusion: the design shoulder joint genetically determined. You can be a person who will not have any problems or who has immediate pain! Inverted rows Raising the shoulders while lying on the bench. Face lift - for example, pulling the handles of the elevator or the exercise called “Rowing on the shoulders” Remember that this is not a burden, but a technique. For example, by performing a shoulder movement with too heavy a load, we activate the entire mass of excess muscle in a negligible way using the back of the shoulders.

Strong back muscles activate metabolic and energy processes. If they are not strengthened simple exercises at home, symptoms may appear osteochondrosis, dystrophic changes of intervertebral discs.

Regular exercise exercises, developed spinal muscles help to cope with the increased load on the spine caused by unnatural upright posture. In addition, inside the spinal column is placed spinal cordassociated with nerve roots with internal organs and musculature.

If you perform any of the above exercises, you will notice that. The movement is broken, the range is reduced, you have to fight to finish the series with the planned number of repetitions. Very often, people, “cheating”, are surprised to note that they recorded the growth of all parties, and not the one for which the training was established.

To learn about the effects of training, you need to train at least 3 times a week.

Training for busy moms consists of 3 parts. Each exercise is performed after 6 exercises, and each exercise must be performed within 30 seconds. Between 10 seconds of exercise, you take an active rest, which must be done without stopping one assigned to this round of exercises.

Due to the weakness of the muscles of the back, certain parts of the spine are excessively compressed, causing intervertebral discs are compressed, become less elastic. As a result, the joints of the spinal column are worse lubricated, more quickly abraded, overgrown with pathological growths osteophytes.

Training exercises to strengthen the spinal muscles helps the spine to cope with the load, prevents degenerative changes in the intervertebral discs.

Active exercise: Skier - jump from foot to foot, moving the weight once, once on the other foot. Help yourself to work with your hands. Stand hip width, jumping back and forth to make a tortuous waist. Every third turn is made on the legs extended.

Take the position of the dog, head down. Throw your legs straight to the side - one at a time, one at a time. Keep your belly strong and straight back. Perform a rhythmic discharge by pulling one leg forward, one back and slightly kneeling. Practice dynamically without stopping.

Stand on the shorter edge of the mat, place your legs on the hips and make 3 long leaps forward, bending your knees to the side. Return to the starting position, running back. Squat hold knees from under the feet. Touching the toes with the toes.

Poor development of the spinal muscles aggravates congenital (scoliosis) or acquired pathology, often caused by a sedentary inactive lifestyle, poor posture, overweight, weakness of the abdominals, laziness to perform simple back exercises, and spinal injury.

In the case of back pain, before performing exercises to strengthen and stretch the muscles, you should contact a specialist to diagnose and dose the load accurately.

Raise the straight leg to the height of the chest and perform shoulder circulation to reach the fingers of the opposite hand. Repeat the exercise on both sides. Climb up to your vertical arms, lift your hips. Bending the legs dynamically tightens the knees to the elbows.

Active exercise: cross - jump forward, spread your legs, come back, join them, then jump backward, extending your legs. Repeat in the first order - in the center - back - in the center - in front, etc. Stand with legs set shoulder width. Make a missing knee, trying to draw the knees as high as possible in the chest. Jumping at a fast, steady pace.

If back pain is caused by weakness of the muscles, the doctor prescribes peace, movements that cause discomfort are excluded. As a result of prolonged inactivity, the spinal muscles weaken even more, causing its function to be impaired. To break out of a vicious circle, it is necessary to strengthen the back muscles with physical exercises, gradually increasing the load.

Pulses with pulses. Make a right turn and throw your right foot back. Bend your knee twice in the back of your leg, and then dig it forward. Make a sequence of 30 seconds for one leg. Perform the same exercise only on the left leg.

Stand on your hips, make a seat, jump over your legs, push your legs out again, sit down and jump forward. Join your legs, turn around, make a seat and jump back. Move to the vertical support of your vertical arms, rise to the palm of your hand, stand up, sit down, clap and return to the support. Exercise at the same pace to do as many repetitions as possible.

Regular home workouts and the development of back muscles with simple exercises prevent pain and help avoid spinal cord injuries.

Prevention of pain in the back muscles and spine

Along with the exercise to strengthen the back to follow useful recommendationsto relieve the spine and avoid injuries.

Move the back support vertically and lift the hips up. Go up your legs and lower your hips just above the ground. Then reconnect the leg and lift the hips. Do not forget to tighten the stomach and do not bend your arms. Active exercise: - Sit on the floor, lift your legs a few centimeters above the ground and slightly bend back to back. Rotate the torso by touching the floor to the right and left of the body.

Make the supports upright and straight. Join the legs and jump off your legs, go back and throw your legs to the side. Do not lower the hips too low to the ground. Hold the weight on your hands. Lie on your back, straighten your legs. Lift one leg up, push your belly and lift up the torso up with both hands, raising your fingers. Return to the recumbent position, then lift the other foot and touch the foot with both hands. During the exercise, make sure that lumbar The spine is attached to the rug.

Raising the weight, slightly bend the legs, back straight. This reduces the load on the lumbar spine.
Take the habit of getting up from the chair to put one foot forward, transfer with the help of the hands of the body weight on the armrests.
If you have to stand for a long time, to reduce the load on the spine, put one foot on a low stand, alternately change legs.
Sleep on the side, a pose on the stomach loads the lower back. When you sleep on your back, place a pad under your knees to relieve tension in the lumbar region.

The habit of overeating, the accumulation of fat deposits in the lower abdomen, combined with the weakness of the abdominal muscles, causes back pain, as the load on the intervertebral discs becomes uneven. To prevent osteochondrosis, you need to normalize body weight by any means, perform exercises to strengthen the back muscles and work out the abdominals.

Bend both legs and lift your legs under your elbows. Once again, make a board on the forearms. Tear off one hand from the ground and lift it upside down, twisting the torso and opening the chest. Return to the starting position and raise your other hand. Lie on your back, stretch your arms along your body. Raise your joints and straighten your legs 3-4 centimeters above the ground, then pull your knees toward your chest and use only your abdominal muscles to lift your legs and hips up. Returning to the starting position, do not put your feet on the ground.

Move your forearm to support your forearm. Jump once, on one foot off the ground and throw it away. The bare back or impression of a woman about a man’s position deserves every effort. A beautiful back, in both cases, means first getting rid of excess fat on the back, and then toning up and spotting a small area. Back muscles such as abdomen, can be worked without effect outside, if the back is covered with a layer of fat.

Cleansing the joints with laurel infusion

For the prevention of pain in the spine, dissolving salts and slags in the joints before inflating the spinal muscles should be cleaned with the infusion of bay leaf:

Grind 30-40 bay leaves, brew one and a half cups of boiling water, then 10 minutes in a water bath. Insist in a thermos for four hours, drain.

Take in small portions throughout the day, eating vegetarian. To be treated in this way for three days, repeat the course in a week.

The dissolution of the salts with a bay leaf is performed first once every three months, then once a year. Before the procedure, clean the intestines using any wellness technique.

How to train for back pain

Exercise "extended triangle “to strengthen and eliminate pain in the spinal muscles. Stand up straight, arms straightened to the sides, legs wider with shoulders socks forward. Rotate the toe of the right leg to the side 90 degrees, tilt the torso to the right, divorced hands perpendicular to the floor. facing the left hand, striving to keep your back and shoulders in the same plane. Repeat for the other side.

In order to prevent pain and exercise the muscles of the back is useful exercise with a gymnastic stick . Starting position: stand up straight, feet shoulder-width apart, hands of lowered hands hold the ends of the stick. Raise your arms up and bend over. Return to the original position. Repeat 15-25 times.

It is not necessary to strengthen the sore back exercises, lifting the torso or legs. If done incorrectly, they can hurt, even if the back has never hurt.

Exercises to relax the back

A simple set of exercises helps stretch the spinal muscles. Muscle tension decreases, the spine relaxes, it is possible to fall asleep faster.

Lie on your back, straighten your arms so that your head is between them.

Pull the legs and arms in opposite directions for 3-5 seconds, then relax.
Diagonally stretching: pull the toe of the foot and the opposite hand. After a delay of 3-5 seconds, relax, perform for the other leg and arm.

When performing these exercises for stretching the muscles of the back, draw in the stomach, massaging the internal organs.

Sit on the mat, clasp the legs with crossed forearms, legs bent. Round the back, take a deep breath and exhale slowly. Take the starting position.
Stand near the door, put your palms at the level of the shoulders in the trim. Bend and flex the arms as if pushing up from the floor, feeling the stretching of the spinal muscles.
Sit on a flat smooth mat, clasp the bent legs, pressing them to the body, chin close to the knees, round the back. Gently roll from the tailbone to the neck 5-10 times, returning to the sitting position to relax your back, make it more flexible.

Training spinal muscles in the office

Simple exercises remarkably train the muscles of the back and abdominals, strengthen the lumbar spine.

Sit on a chair without armrests, hold the seat, back straight. Raise the knee bent leg up, hold for 5 seconds, slowly put the foot on the floor, while simultaneously starting to lift the other leg. It is important to feel the tension in the lower back, the tone of the abdominal muscles. Repeat 8-10 times at a slow pace.
Sit down facing the back of the chair to the very edge, the hands above the back, the back is straight, the abdominals are slightly tense. Increasing the tension of the abdominal muscles, bend over to the back, lingering for 3-5 seconds. Repeat 8-10 times.
Sitting on the edge of the chair, as in the previous exercise, place the hand on the back of the lower back. Crouching slightly, strive to bring the shoulder blades and elbows together.
Continuing to sit, extend your arms to the sides perpendicular to the body at shoulder level, bend your elbows. Try to bring together the shoulder blades.
Standing to join hands behind the body, back straight. Raise your arms straight up as much as possible, developing and strengthening the trapezius muscles.

Home exercises to strengthen the spinal muscles

The simplest, especially useful for osteochondrosis and violations of posture - pull-ups. The crossbar is easy to build at home, it is installed in almost every courtyard playground.

The following exercises to strengthen the muscles of the back and spine resemble cat gymnastics:

Stand on all fours, knees and hands shoulder-width apart. Strain the press, straighten the spine in a line, stretch one leg back, and the opposite arm - forward, until a straight line is formed, stretch. Fix the position for a couple of seconds or longer. Slowly return to the starting position. Relax 10 seconds, repeat for the other hand and foot. Exercise strengthens the back muscles, trains the abs, thighs and buttocks.
In a position on all fours bend back up. After a few seconds, bend down to strain the lumbar and thoracic spine. Hold for a few seconds. Repeat 5-10 times.

Exercise "scissors" for the development and training of the dorsal muscles: lie on the stomach, arms along the body. Raise and cross straight legs. Repeat 5-10 times, 2-3 approaches.

Lie on the stomach, clasped palms on the back of the head. At the same time, lift the torso and legs, bend at the back, trying to tear off the hips from the mat. Return to the starting position and relax for 5-10 seconds. Repeat 8-10 times.

Starting position as in the previous exercise, but the legs are fixed. Lift the body, at the same time spreading his arms to the side. On the exhale, return to the starting position. Repeat 8-10 times.

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