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Exercises to strengthen the back muscles at home
The muscles of the back form the latissimus and trapezius muscles.
The broadest muscle begins at the bottom of the spine and covers the back diagonally to the armpits. The developed upper part forms the characteristic “wings” on the sides, which makes the silhouette of the figure resemble an inverted triangle. The lower part slims at the waist. For inflating the broadest muscle, it is necessary to apply various exercises, it does not develop a single training movement.
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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 muscles of the back? Bundles and muscles attached to the segments of the spine, support the torso in an upright position, allow you to bend, flex and twist.
Strong back muscles activate metabolic and energy processes. If they are not strengthened by simple exercises at home, symptoms of osteochondrosis and dystrophic changes in the intervertebral discs may appear.
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 located the spinal cord associated with nerve roots with internal organs and muscles.
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Due to the weakness of the back muscles, some parts of the spine are excessively compressed, causing the intervertebral discs to become squeezed, becoming less elastic. As a result, the joints of the spinal column are worse lubricated, more quickly abraded, overgrown with pathological growths of osteophytes.
Training exercises to strengthen the spinal muscles helps the spine to cope with the load, prevents degenerative changes in the intervertebral discs.
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.
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.
Regular home workouts and the development of back muscles with simple exercises prevent pain and help avoid spinal cord injuries.
Preventing pain in the back muscles and spine Along with the exercises to strengthen the back, you should follow the useful recommendations to relieve the spine and avoid injuries.
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 UK Steroids for Bodybuilding lumbar region.
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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.
Cleansing the joints with laurel infusion. To prevent pain in the spine, dissolving salts and slag in the joints before pumping back muscles, it is necessary to clean it with an infusion of bay leaf:
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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 “elongated triangle” to strengthen and eliminate pain in the dorsal muscles. Stand up straight, arms straightened to the sides, legs wider than shoulders socks forward. Turn the toe of the right leg sideways by 90 degrees, tilt the torso to the right, divorced hands perpendicular to the floor. Touch the right hand lifting the foot, the head turned to face the left hand. Strive 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 backSimple exercise helps stretch the back 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.
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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 perfectly 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 female viagra pill, while simultaneously starting to lift the other leg. It is important to feel the tension in the 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.
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Standing to join hands behind the body, back straight. Raise your arms straight up as much as possible, developing and strengthening the trapezius muscles.
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Home exercises to strengthen the spinal muscles. The simplest training of the spine, especially useful for osteochondrosis and disorders 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 Tramadol: new types of treatment, 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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