Back exercises and ways to apply them to get rid of problems

Back exercises and how to apply them

Back exercises are considered one of the basics of looking after, because they help to restore the natural shape to it and get rid of the annoying curvature. But it is also the best way to get rid of some aches and to burn fats that can accumulate in this area of the body. That is why it is recommended to choose the appropriate back exercises and practice them daily or at least 3 times a week.

Back exercises for women

Back exercises help women to improve the body and tighten the body, especially in this area, where it works to tighten and beautify it.

1 push-up

You should bend down with your palms on the floor.
The body is supported at the knees and the feet are raised to the top, then intertwined.
Gradually lower the body with the back, bending the elbows as much as possible.
Raise the body again to the top by extending the arms as much as possible as well.
This movement is repeated according to endurance.

2 weightlifting exercises

Holds in each hand a weight of up to 1.5 kilograms.
Stand straight with your back as tight as possible.

They are gradually raised to the top and then brought back to form a straight line with the shoulders.

Back stretching exercises

The back needs attention because it is the pillar on which the body rests. That is why it is necessary to practice exercises that help to tighten it, especially after sitting for a long time in front of a computer screen.
You must stand straight.
The hands are placed behind the back with their hands together in the middle.
The back should be slightly bent forward and then brought back.
Then it should bend to the right and then to the left.
Finally, it is moved in the four directions with the repetition of the movement as much as possible.

lower back lift exercise

This exercise is very useful because it helps to get rid of some lower back pain. It includes several movements and is sometimes called the cat’s exercise.

• Sitting and then kneeling on the knees and hands, i.e. adopting the position of the cat.
  The abdomen is slowly lowered toward the floor.
• In the meantime, an arc is formed by the back, tightening it as much as possible.
  This
• Lie on the stomach.
  Hands should be extended with them on the ground.
  The upper half of the body is raised with the head, hands and feet.
  The exercise must be repeated 10 times a day, taking care to stop when feeling pain. 2  Prostration Position The kneeling position is adopted.
  Stretch the arms forward as much as possible until the back muscles are stretched.
  This position is maintained for as long as possible.
  Then it is restored to the original position.
  It is recommended to repeat the exercise from 10 to 20 times. Back exercises at home If you do not want to go to the gym, you can do some exercises at home.
  first exercise
  Stand straight at a distance of 30 centimeters from the wall.
• In this case, you must bend backward until the back is touching the wall.
  Slowly descend downward with the knees slightly bent.
  Hold this position, counting from 1 to 10.
  After that, the basic position can be gradually restored.
  It is recommended to repeat the exercise with at least 12 movements per day. second exercise
  Kneeling and placing the palms of the hands and knees on the ground.
  The back is raised up in an arc with as much tension as possible.
  After that, crawling on the abdomen is carried out forward and then upward.
  Return to the original position, going back down and then back.
  The movement is repeated 5 times a day. Back exercises with pictures
• The ball is placed on the floor and is lying flat on the back with knees folded and arms extended.
  The same position must be maintained for as long as possible. This helps to relax the muscles and relieve aches. 2 Second exercise
  Lie on the floor with the body stretched.
  Raise the arms up to the back with tension.
  You must maintain this position for 10 seconds, then return to the original position and repeat the same movement. Back fat removal exercises
• Lie on the stomach with the entire body extended.
  Weights are carried by hands.
• Raise the right hand up and maintain this position for 5 seconds.
  40 moves are repeated by each hand. 2 The second exercise
  Sit on the edge of a chair with knees folded.
  The palms of the hands are placed on the edges of the chair from both sides, and the arms can be extended forward.
  The incline is at the level of the hips down and then upwards.
  This movement must be repeated within 4 sets of 15 movements each. 3 The third exercise
  This exercise is one of the effective back exercises for fat sculpting. To exercise it is lying on the back with the knees bent.
  Weights are carried by hands.
  Lift the body up with the hands extended.
  Bring them closer to the chest and then bring them back to the top 30 times