How to achieve a beautiful back? Special exercises for the back for women

The article talks about what exercises for back can be done at home. It explains in detail how to organize home training for a beautiful back.

The elegant line of the back, an intriguing cutout of the dress create an incredibly sexy, feminine and attractive image. The closer warm summer days, the more you want to dress in light, weightless outfits, in which half-hidden nudity casts a secret. Dresses with an open back for going out in this case are the best option. But the beauty of the back can be demonstrated if the possessor has a good posture, there are no fat folds, and the skin is clean: no acne, pigment spots.

Adding a few exercises to work out the back muscles for your daily activities, a woman will be able to expand her shoulders, straighten and lift her breasts, add elegance and sex appeal to her figure. Examining her back regularly, the woman will notice the changes in time and take up their correction.

A simple test will help to check your posture: if a woman, standing on the heeled wall, touches four points to the support( head, shoulder blades, waist) while retaining the neck bend, then the posture is considered correct. But what to do to those who stoop? How to pump the dorsal muscles and improve posture? Let's move on to exercises that will strengthen the muscular corset and make the back beautiful. In case of problems with the spine, consultation with the attending physician regarding the selected set of exercises is necessary.

What kind of back exercises can a woman do at home?

After a long winter sitting in front of the computer, it's a shame to refuse a beautiful dress with a bold and wide neckline from behind because the back often aches a bit and it's left to dream of an ideally straight posture. Or, for example, when dressing such a dress, a woman discovers a habit of stooping after herself.

But it's never too late to fix posture and work out the widest, trapezius muscles and rear deltas. In addition, even back - a pledge of good health. In the dress and in his absence, a woman with an even back looks great. Organizing effective classes in your own apartment is not difficult. You just need to have a desire and perseverance.

What exercises should I do to stretch my back?

Every training process is preceded by warming up the muscles. Having broken your back, you will rid yourself of various unpleasant consequences, such as pinching of nerves, traumas, dangerous to health, painful sensations after performing exercises.

Heating the dorsal muscles will help stretch the spine and make it flexible. Muscles become elastic, and blood circulation improves, which contributes to the rapid restoration of tissues. The optimal duration of the warm-up of the back is 10-15 minutes. And this part of the training should not be missed, even if you really can not wait to go to the main and more serious workloads.

1. Lower your chin and slowly move your head in a circle. Perform circular motions 10 times one way and 10 times - in another

2. Turning to the stomach and holding your hands near the chest, stretch back, caving as hard as possible with the palm resting on the floor in the floor. To strengthen the stretch, stretch to the ankle and, clutching, try to reach the knees bent at the knees head.

The position of the "boat" allows you to spread your spine well and eliminate tension. Repeat 7-10 times. If you exercise regularly, the deflection will become deeper every day

1. Turning the body to the wall, stretch your arms upwards, fixing your eyes on the fingertips. Feel the extension of each vertebra. Lower your hands, placing your hands on the wall and stopping half a step from it. The legs should remain straight

1. Touch the wall with your chin, chest. Feel the stretch of the vertebra behind the vertebrae. If the spine does not stretch, then step back and touch the chin and chest to the back again. Hold the pose for a couple of seconds. Touch the left cheek wall, then the right
2. Warm the dorsal muscles and strengthen the posture by doing a simple exercise: leaning right side to the wall, pull the right hand up and pull it for yourself, slowly twisting the body to the right side until the sensation of tension in the raised handand the forearm. Hold the position for 10 seconds and again do the same, turning left side to the wall

Exercises for a beautiful female back for women.

When training, the main thing is not to overdo it and pick up the optimal load. Perform 15-20 exercises for 2-3 approaches. Finish with a stretch for 10 seconds. So you pull up the muscle corset and tone your back muscles, and the muscles will not be drawn

1. From the position of "lying on your stomach."The hands are connected behind the head in the lock. Raise the upper body by pressing your feet to the floor. The first time the exercise may not work, so it will not be superfluous to catch feet for support or ask someone to fix their feet. If everything works out, then repeat the lifting of the trunk 10 times for 3 approaches

2. Sitting on the floor, straighten your legs and cross them, leading the locked hands behind your back. Try to keep your arms outstretched. Begin to twist the case to the left side, then to the right side. Execute 25 times in 3 approaches. From the position sitting on the floor, pull out your legs and cross them, leading the locked hands behind your back. Try to keep your arms outstretched. Turn the body either one way or the other. Execute 25 times for 3 approaches

3. Lying on the stomach, arms stretched along the trunk. While holding the lower part of the body, start slowly lifting your shoulders and head, connecting the shoulder blades. Perform 10-15 times

4. The following exercise is performed with the weighting agent. You can use books, you can - filled with water bottles, or dumbbells. Take the weighting in your hands and from the "straight stance" position, lean forward, keeping an angle of 900 between your upper body and legs. Align your back. Repeat 10 times for 3 sets of

5. From the "Straight Stance" position: bend forward, holding the body at an angle of 900. Keep your legs straight and put your hands down. Pull your hands back, trying to hold them in the extended position. Do 3 sets of 10 times

6. Add the torso to your workouts. Do them with weighting, connecting your legs and lifting your arms up. Relax. Perform 6-8 slopes

Back exercises for women's backs

The dumbbells for training should be selected with a weight of no more than 2 kg, if before you did not deal with weighting agents. Each exercise is performed at least 10 times, then a short rest, and the next repetition. When performing exercises, the muscles of the body should be kept in suspense, maintaining a smooth posture.

1. Legs spread on the width of the hips: slowly bending the legs and pulling the pelvis back, bend the body forward, holding dumbbells in your hands. Back straighten, naturally bent in the back of the

1. Position of the "leg on the width of the hips".Dumbbells pick up and start to reduce the shoulder blades, while raising your elbows up. Hold the pose when the dumbbells are at the abdomen, then slowly lower your hands to the starting position. Perform several repetitions of the
2. Lying on the bench, keep your legs straight, connecting them together. Put the dumbbells in the hands on the floor. Bend your hands with dumbbells to the sides, planting them higher. Repeat 2 approaches for 15 times.
3. Approach the chair. Legs shoulder width apart. In his right hand is a dumbbell. Begin to bend forward, sticking with your left hand behind the chair seat. Slowly pull your right arm to your chest. Accept the starting position. Perform 10 times. Repeat the exercise with your left hand
4. Lying across the bench, pull the body up so that the shoulders are level with the edge of the bench. Taz lower a little down and lean on the bent legs. Raise your hands, taking dumbbells. Deep breath. Slowly start your hands behind your head. Keep your hands straight. Exhalation. Repeat 10 times
5. Lying on the floor, bend your knees. The feet are pressed to the floor. Straighten your hands with dumbbells. Start counting. On the account of "times": take your left hand back, right lower down, stretching along the hip. Account "two": the starting position. Account "three": change hands. On the account of "four" again take the starting position. Put your hands down. Take a rest. Perform 5 approaches

Exercises for the back muscles in the gym

Paying attention to the back, do not forget to put exercises to work out the dorsal muscles in the first part of the workout. It's at the beginning of the class that you have a lot of energy and the exercises will be carried out correctly. Load gradually increase, and weight of weights should not exceed 2-5 kg. And remember: you need to train with the mind, otherwise the fatty deposits will remain, and the muscles will pump up under them.

Exercises for the upper back

1. To perform the exercise will need a dumbbell. Make a sharp lung forward, as if jumping out. Put your feet to the width of your shoulders, start your half-bent arms back, connecting your shoulder blades. Again jump - connect the legs, hands pull forward. Repeat 30 times for 2 approaches.

2. In order to activate the triceps, perform push-ups from the platform. Hands spread apart shoulder width apart. You can bend your knees. Perform 10 push-ups.

How can I tell if exercises are effective? Your health will tell you about it the next day. If you feel the musculature of your back well, then the training went perfectly.

Exercises for the lower back

1. Exercise is performed by sitting facing the simulator for the back. Put your feet on the supports, take the handles of the simulator. Deeply inhale and pull the handles toward you, trying to reach the chest. While doing the exercise, take your elbows back as far as possible. Exhale

2. Stand on your half-bent legs, align your back. Breathe in. Hold your breath, strain the press. Lift the dumbbells in your hands, trying to touch the chest. Exhalation. Repeat 10 times

Exercises on the back lying on the belly of the

1. Exercise resembles the movement of a swimmer in the water. Pronation. Raise the straight left arm and right leg, and point the eye to the floor. Raise your arm and leg to a height of 20-30 cm from the floor. Start slowly lowering your raised arm and leg and lift unlike. Perform 10 times

1. Staying in the previous position, lean on your elbows and bend your right leg in the knee, perform springy movements, bringing the shin to the buttocks. Repeat 10 times for each leg

1. Lying on the floor: the legs are bent at right angles, hands along the body. Make sure that the hips remain perpendicular to the floor. Knees connect. Hold your legs in elevated position, lift head and shoulders. Keep the body still, constantly straining your stomach. Run a few claps on the floor. Ideally, if you can make 100 claps. For complication, you can raise straight legs

1. Side elevations are carried out, lying on the left side: Pull one hand to maintain balance. Tear off the right leg from the left, lifting up and trying to raise the pelvis. Do the same exercise on the other side

Back to back exercises

In scoliosis, it is recommended to perform the following exercises smoothly:

1. From the position of "feet shoulder width", lean forward and, as far as possible, slowly bend back. Feel the waves of

movement in the vertebrae 2. Simulate the movements of the swimmer: do hand movements with your hands, copying swimming movements in the style of "breaststroke" or "froglike"

3. Hands above your head in the castle. Lean in the left and right. On 10 slopes to each side of the

4. Standing on your knees with a support on your hands, round your back, and then pull it out by performing a "kitty".Perform 10 times.

Regular exercise will help to strengthen the back

How to achieve a beautiful back to a woman: advice and feedback

Do not start with a heavy load when performing a set of exercises. First, do several approaches. If there is any discomfort, rest, do the stretching exercises for the muscle groups that have just been used.

Do not worry! The body adapts slowly. In one or two workouts, you can increase the tempo, and even increase the number of repetitions to keep the feeling of working out the muscles. It is strictly forbidden to do the exercises through pain!

When putting on a blouse or a dress with an open back, a woman has no right to slouch, and her head must always keep straight. As evidenced by numerous reviews, when looking at elderly women who spent most of their life doing sports or dancing, it is impossible to restrain admiration: they do not sink, do not lower their shoulders, and therefore look a few dozen years younger. A gentle female image and stoop are incompatible.

Is it possible to look beautiful like a bent rusty nail? Be beautiful and do not forget to pay attention to your back. Smooth back and beautiful posture - a powerful weapon in the fight for men's attention. Move to the goal gradually and do not doubt the success!

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