How to achieve a beautiful back? Special exercises for the beauty of the back for women: description, photo

The article refers to what exercises for the back can be done at home. It is explained in detail how to organize at home a training for a beautiful back.

The elegant back line, the intriguing neckline of the dress create an incredibly sexy, feminine and attractive image. The closer the warm summer days, the more I want to put on light, weightless outfits in which semi -closed nudity evokes a secret. Dresses with an open back for reaching the light in this case are the best option. But the beauty of the back can be demonstrated if the owner has good posture, there are no fat folds, and the skin is clean: without acne, pigment spots.

Having added several exercises to study the back muscles to her daily classes, a woman will be able to turn her shoulders, straighten and raise her breasts, add elegance and sexy for her figure. Inspecting 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, standing against the wall in heels, a woman touches with four points to the support (head, shoulder blades, lower back), while the bend of the neck remains, then the posture is considered correct. But what to do to those who stoop? How to pump the spinal muscles and improve posture? We move on to exercises that will strengthen the muscle corset and make the back beautiful. With problems with the spine, consultation with the attending physician about the chosen complex of exercises is needed.

What exercises for the back can a woman do at home?

After a long winter seat in front of the computer, it is so insulting to abandon a beautiful dress with a daring and extensive neckline behind the back that the back often aches and only dreams of perfectly direct posture. Or, for example, dressing such a dress, a woman finds the habit of stooping herself.

But it is never too late to engage in the correction of posture and the study of the broadest, trapezoidal muscles and the rear delt. In addition, a flat back is the key to good health. In the dress and in his absence, a woman with a flat back looks great. It is not difficult to organize effective classes in your own apartment. You only need to have desire and perseverance.

What exercises should be done to make your back?

Any training process is preceded by muscle warming up. Having opened your back, you will save yourself from various unpleasant consequences, such as pinched nerves, injuries that are dangerous to health, painful sensations after performing exercises.

Heating the spinal muscles will help stretch the spine and make it flexible. The muscles become elastic, and blood circulation improves, which contributes to the rapid restoration of tissues. The optimal duration of the back of the back is 10-15 minutes. And this part of the training cannot be passed, even if you are very unable to go to the main and more serious loads.

1. Lower the chin and slowly draw your head in a circle. Perform circular movements 10 times in one direction and 10 times - to the other

2. Turning over on the stomach and holding his arms near the chest, reaching back, bending as much as possible with supporting palms on the floor. To strengthen the stretching, stretch to the ankle and, clutching, try to reach your head off the legs bent at the knees.

The “boat” pose allows you to straighten the spine well and eliminate the voltage. Repeat 7-10 times. If you perform the exercise regularly, then the deflection will become deeper every day

3. Turning the body to the wall, stretch your hands up, looking at the tips of the fingers. Feel the traction of each vertebra. Lower your hands, putting your palms on the wall and stopping half a step away from it. Legs should remain straight

4. Touch the walls with a chin, chest. Feel how the vertebra is stretched behind the vertebrae. If the spine does not stretch, then step back a step and again touch the chin and chest to the back. Hold the pose for a couple of seconds. Tap the left wall of the wall, then right
5.   Heat the spinal muscles and strengthen posture, having performed not a difficult exercise: leaning your right side against the wall, stretch your right hand up and take it for yourself, slowly twisting the body to the right side until the sensation of the tension in the raised arm and forearm occurs. Hold the position of 10 seconds and do the same again, turning your left side to the wall

Exercises for a beautiful female back for women.

When training, the main thing is not to overdo it and select the optimal load. Perform 15-20 exercises for 2-3 approaches. Finish with stretching lasting 10 seconds. So you will tighten the muscle corset and bring the spinal muscles into the tone, and the muscles will not be drawn

1. From the position of "lying on the stomach". Hands are connected behind the head in the castle. Raise the upper body, pressing your legs to the floor. At first, the exercise may not work, because it will not be superfluous to catch on the footsteps or ask someone to fix the legs. If everything works out, then repeat the uprising 10 times by 3 approaches

2. Sitting on the floor, straighten your legs and cross them, leading the hands connected to the castle behind his back. Try to hold your hands extended. Start twisting the body to the left side, then to the right. Follow 25 times 3 approaches. From the position sitting on the floor, stretch your legs and cross them, leading your arms connected to the castle behind your back. Try to hold your hands extended. Turn the body in one direction or the other. Perform 25 times in 3 approaches

3. Lying on the stomach, hands extended along the body. Holding the bottom of the body, begin to slowly raise your shoulders and head, connecting the shoulder blades. Perform 10-15 times

4. The next exercise is performed with a weighting agent. You can use books, you can - with water with water, or dumbbells. Take the weighting agents in your hands and lean forward from the “Direct Standing” position, holding the angle of 90 between the upper body and legs ⁰. Level your back. Repeat 10 times in 3 approaches

5. From the "Direct Star" position: Lean forward, holding the body at an angle of 900. Keep your legs straight and lower your hands down. Extend your hands back, trying to hold them in an elongated position. Perform 3 approaches 10 times

6. Add tilts to your training. Perform them with weighting, connecting your legs and raising your hands up. Relax. Perform 6-8 inclinations

Exercises with dumbbells for women for women

For training, dumbbells need to be chosen weighing no more than 2 kg, if you did not work with weighting agents before. Each exercise is performed at least 10 times, then a small rest, and the next repeat. When performing exercises, the muscles of the case should be kept in tension, maintaining even posture.

1. Spline your legs into the width of the hips: Slowly bending your legs and taking the pelvis back, leaning forward forward, holding dumbbells in your hands. Straighten your back, naturally bending in your lower back

2.   Position "Legs on the width of the hips". Pull the dumbbells in your hands and begin to bring the shoulder blades, while lifting your elbows up. Keep the pose when dumbbells find themselves in the abdomen, after which slowly lower your hands in the starting position. Perform several repetitions
3.   Lying on a bench, keep your legs exactly, connecting them together. Lower the dumbbells in your hands to the floor. Damage your hands with dumbbells to the sides, starting them higher. Repeat 2 approaches 15 times
4.   Go to the chair. Legs shoulder width. In the right hand of the dumbbell. Start leaning forward, holding your left hand behind the chair. Slowly tighten your right hand to your chest. Take the starting position. Perform 10 times. Repeat the exercise with your left hand
5. Lying across the bench, pull up the body up so that the shoulders are equal to the edge of the bench. Lower the pelvis a bit down and lean on the bent legs. Raise your hands, taking dumbbells. Deep breath. Slowly get your hands behind your head. Hold your hands straight. Exhalation. Repeat 10 times
6. Lying on the floor, bend your knees. The feet are pressed to the floor. Straighten your hands with dumbbells in front of you. Start counting. At the expense of “once”: take the left hand back, lower the right hand down, stretching along the thigh. Two account: Starting position. Three account: change your hands. At the expense of "four" again take the starting position. Lower your hands down. Remove. Follow 5 approaches

Exercises for the back muscles in the gym

When paying attention to the back, do not forget to put exercises to study the spinal muscles in the first part of the training. It is at the beginning of classes that you have a lot of effort and exercises will be performed correctly. Increase the load gradually, and the weight of the weights should not exceed 2-5 kg. And remember: you need to train wisely, otherwise the fat deposits will remain, and the muscles are pumped under them.

Exercises for the top of the back

1. To perform the exercise you will need dumbbells. Make a sharp attack forward, as if jumping. Put your legs on the width of the shoulders, get the half -bent hands back, connecting the shoulder blades. Again jump - connect your legs, stretch your arms forward. Repeat 30 times in 2 approaches.

2. In order to use triceps, perform push -ups from the platform. Dissat your hands to shoulder width. You can bend your knees. Perform 10 push -ups.

How to determine that exercises are effective? Your well -being will tell you the next day. If you feel the muscles of the back well, then the training has passed perfectly.

Exercises for the bottom of the back

1. The exercise is performed, sitting facing the simulator for the back. Put your feet on the supports, take the simulator's handles. Inhale deeply and pull the handles on yourself, trying to reach the chest. When performing the exercise, take the elbows as back as much as possible. Exhale

2. Standing on half -bent legs, align your back. Inhale. Hold your breath, tighten the press. Raise the dumbbells in your hands, trying to touch your chest. Exhalation. Repeat 10 times

Exercises on the back lying on the stomach

1. Exercise resembles swimmer movements in water. Pronation. Raise the straight left hand and right leg, and direct your eyes to the floor. Raise your hand and leg to a height of 20-30 cm from the floor. Start slowly lower the raised hand and leg and raise the different canes. Perform 10 times

2. Remaining in the previous position, lean on your elbows and bending your right leg at your knee, perform springy movements, bringing the lower leg to the buttocks. Repeat 10 times for each leg

3. Lying on the floor: the legs are bent at right angles, arms along the body. Make sure that the hips remain perpendicular to the floor. Combine your knees. Holding your legs in a raised position, raise your head and shoulders. Keep the stillness of the body, constantly straining your stomach. Perform several cotton on the floor. Ideally, if you manage to make 100 cotton. For complication, you can raise straight legs

4. Side lifts are performed, lying on the left side: Extend one hand to hold balance. Tear off your right leg from the left, lifting up and trying to raise the pelvis. Do the same exercise on the other side

Therapeutic exercises for the back

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

1. From the position of "foot width apart", lean forward and, as far as possible, bend down slowly. Feel how a wave of movement passes in the vertebrae

2. Imitate the movements of the swimmer: Make fly movements with your hands, copying swimming movements in the style of “brass” or “sliced”

3. Hands above the head in the castle. Lean in the left and right. 10 inclinations in each direction

4. Kneeling, round your back, and then pull it out by performing a “cat”. Perform 10 times.

Regular exercise will help strengthen the back.

How to achieve a beautiful back to a woman: tips

When performing a set of exercises, do not start with a large load. First, perform several approaches. If the slightest discomfort occurs, take a break, perform the exercise for stretching the muscle group that have just been involved.

Do not worry! The body adapts slowly. Through one or two training, you can increase the pace, and you will even increase the number of repetitions to maintain a sensation of muscle development. Performing exercises through pain is strictly prohibited!

Putting on a blouse or dress with an open back, a woman does not have the right to stoop, and she must certainly hold her head straight. As numerous reviews testify, when looking at older women who played most of their lives, playing sports or dancing, it is impossible to restrain admiration: they will not hump, do not lower their shoulders, and therefore look several decades younger. A delicate female image and stoop are incompatible.

How can a bent rusty nail look beautiful? Be beautiful and do not forget to pay attention to the back. A flat back and beautiful posture are a powerful weapon in the struggle for male attention. Move to the goal gradually and do not doubt success!

Video: How to pump your back at home? Exercises and tips