Skip to main content

Strong back muscles: 4 best Exercises

Strong back musclesWho said that strong and muscular backs are only men’s domain? I think that in women they can make a sensational and also very good for your health. Today I have a couple of valuable information on how your back works and what you can improve. In addition, a proposal for effective exercises that will bring the effect quickly.

Why are back muscles so important?

You often forget about them (in the end you rarely have the chance to watch them). And yet, the back – and more precisely the back muscles – have a very responsible role in the work of your spine. When they are too weak, this does not gain the right support, and it is a simple route to serious health problems. For this reason, exercise on the back muscles should perform each – not just men, but women.

Strong back muscles guarantee a healthier spine, better physical performance, but a beautiful silhouette. Do not be afraid that by training them you will gain the silhouette of a disco bodyguard: not every exercise on the back results in a huge expansion. There are some that will allow you to beautifully scratch your muscles and improve posture.

The most important muscles in your body

I do not exaggerate, if I find that the muscles of the back belong to the group of the most important. They are involved in without exception all the activities that you perform each day. Every turn, Schylenie, maintaining a standing position – is all their merit. Although every day is forced to do a job, it is worthwhile to devote a little more attention to them.

If the muscles on your back are too weak, you only need a slight overload to start to over-shrink and strain. Then the blood flow in them is greatly eroded which causes it to become niedotlenione. Weak back muscles also have a higher risk of injury. One of the most important back muscles is the trapezius muscle. It is responsible for lifting and lowering the shoulder, straightening the cervical spine, approaching and lowering the vanes. The widest ridge is the muscle of the lower arms.

Among the other functions of the individual back muscles can be distinguished e.g. Lifting ribs during inhalation, head movements. As you can see, the roles that make your back are very diverse.

Back Muscle Damage – symptoms

Insufficiently strong backs are very vulnerable to various types of injuries. You just have to fall, raise too heavy objects or violently turn the trunk. What should you alert you and induce you to visit a physiotherapist?

  1.     Feeling of stiffness in the back muscles,
  2.     Pain during normal operation,
  3.     Swelling
  4.     Severe pain during physical activity
  5.     Difficulty moving.

Caution: Do not confuse the acids with your back injury. The fact that a few days after exercise you feel pain and stiffness is normal if so far you have not over your back. If, however, unpleasant sensations do not go away, it is best to contact a specialist.

Exercise for back muscles

Time to practice – what do you do to make your backs strong and presented great? You can choose to visit the gym or, when you don’t have time, work at home.

Back exercise # 1: Pulling the stick

This equipment can be found on absolutely every gym. The exercise is simple, even for novices-just adjust the load to your hand. Pulling the stick perfectly models primarily the upper parts of the back, but it forces you to maintain an erect silhouette.

Perform the exercise in 4 series after 12 reps.

Exercise for back musclesBack Exercise # 2: Pulling

If you have a home-pulling rod – great! If not, you can always mount it – it’s a simple tool that requires a piece of free wall or door to be installed. The rod can also be found on most gyms. Pulling is a way to strong back and shoulders.

Perform the exercise in 4 series after 12 reps.

Back Exercise # 3: Paddling

All you need is an exercise mat, small weights and a little space. This exercise perfectly strengthens your entire back, and also builds a sense of balance and coordination.

Perform the exercise in 4 batches after 10 repetitions for each page.

Back Exercise # 4: lift Arms and legs

Lie down on your belly and then fret legs and arms at the same time (remember to keep your face facing towards the floor). It’s another exercise that engages all your back muscles and will also help you relax after a day of sitting in the office.

Perform the exercise in 4 series after 15 repetitions.

How to make squats properly?

How to make squats properly? It would seem that squats are a simple exercise that everyone can do. Meanwhile, many people make mistakes when performing them.

To perform squats properly, you need to know the technique. Poorly done can result in overloading of the knee joints, nadwyrężeniem of the spine or even a painful injury.

make squats properly

How to make squats?

The following guide will allow you step by step to perform a correct squat.

  •     Stand upright in a light step. The head should be an extension of the spine, eyes facing each other. Bring belly.
  •     Slowly start bowinging your knees while pushing your hips back. For a better balance you can hold hands upright in front of you. Try to keep your knees away from your toes (if, however, you find it difficult to maintain a balance in this position, your knees may overtake your feet – more important is not to bend too much forward). Also remember to keep your feet all fit to the ground. The angle between thigh and podudziem should be a maximum of 90 degrees.
  •     Back to the starting position.

Squats perform slowly without haste. It is important that the spine is simple during the exercise and the belly is dragged.

Mistakes in making squats

The most common mistakes in the exercise of squats are:

  1.     Picking up the heel from the ground-often comes when the range of motion in the ankle joint is limited. Committing this error can lead to excessive congestion in the hip, knee and lumbar spine joints.
  2.     Doing squats with the torso set perpendicular to the ground-is usually associated with excessive tension of the back muscles. In a properly made squat, the hips are inclined backwards, while the top of the torso forwards.
  3.     Connecting the knees to the middle-committing this error is due to too little muscle strength. It can be dangerous because it leads to damage in the knee joint. Therefore, when taking squat you need to remember the correct tension of the muscles of the legs and buttocks.
  4.     Excessive ejection of the knees in front of the toes-you should try to make the knees in a straight line over the feet or slightly outside the foot line. With a technique in which the knees are tightly extended, the tension in the knee Rzepkach is 22% higher than in the case of non-kneeling versions of the toes.
  5.     Failure to maintain a neutral spine-the bending of the back while taking squats excessively strains the lumbar spine and weakens the back extensor.

Important

When taking knee squats you may exceed your toes!

You can often be consulted about the fact that knees in a squat do not go behind the foot line. This is one of the old training myths.

Whether your knees have come out or have come out of the foot lines, the physique decides. With short limbs or proportional legs it is much easier to do, but there are many cases when the femur bone is simply disproportionate to the tibial and the knees will always slightly protrude beyond the foot line. This is not dangerous, because our natural movement is correct. This can be kontuzjogenne when we are specifically crossing a safe line because we are infringing the natural movement of our knee.

To see if we are correctly performing a squat in the lower phase, we need to observe how the weight of our body is arranged. This on the feet should evenly rest the weight when making a squat. The toes should be glued to the floor with our heel. If we feel that the heel goes away from the ground, we tilt our silhouette forward and misalign the movement, if the fingers tear away from the floor, we tilt backwards, which can threaten to fall. The weight should rest in the center of the body, and this balance is determined by our feet.

More important than keeping your knees in front of your toes is the depth of a squat. Squat can not be too shallow-in the minimum version we should bend the knee at least to a angle of 90 degrees, but it is worth deepening it. The smaller the angle between the thigh and the calf, the harder the exercise involves the gluteal muscles.

Squats: training for thighs and buttocks

Squats can be performed traditionally, in series (preferably after 12-16 reps in a series), but good effects also bring other variants of this exercise.

Meet Ola’s iron training on graceful thighs and buttocks, which is based on various ways of making squats.

Squats – Exercise effects

A properly made squat is an excellent functional exercise that has a positive effect on the appearance and condition of many muscles. It is helpful inter alia in shaping the muscles of thighs, buttocks and abdomen, as well as strengthening the joints and tendons. The effectiveness of squat is demonstrated by the fact that it is an integral part of the training of any professional athlete, regardless of the discipline he has grown.

Squats also support the burning of adipose tissue from the area of the thighs and buttocks. Therefore, if you want to effectively downsize the upper parts of your legs, you regularly perform squats in conjunction with performance training (e.g. running, cycling, jumping on rope).

Bow yoga pose

Bow yoga poseImagine a tight arch, from which in a moment Archer releases with full force an arrow. Imagine the flexibility, strength and energy. And now do the same with your own body.

The position of the bow (Dhanurasana) belongs to a series of positions of Yoga based on the bends in the back. One they come easier, harder, but for all they bring the same benefits to the spine and the functioning of internal organs. In addition, they add energy!

Degree of difficulty: fairly difficult, suitable for intermediate to advanced, but it also has easier variants, suitable for beginners Yogis

Benefits: softens the spine, strengthens the abdominal muscles, back muscles, massage adds energy, helps fight chronic fatigue, increases concentration, improves digestion, helps with constipation, beneficial in people who lead sedentary lifestyle

How to perform a position step by step:

  1. Lie on your stomach with his face to the floor. You can lie down on the mat blanket, preventing a possible sore spines. With exhaust bend both knees and pull your heel towards your buttocks. Pull the arms to the back, turn the inside arms, shoulders from the ears and away from each other shoulders. Try to grasp the outer ankle. If capturing the foot makes you difficulty, use the bar. Try to approach each other knee, should not be spaced more widely than at a distance.
  2. Initially, the forehead remains based on the floor. On the inhale, pull the foot back, relegating them from your buttocks. Try to lift the thigh high above the floor.
  3. On the exhale lift head and chest. See towards the floor, try to relax your face. The hands should remain simple. Using hands pull legs torso, so that odchylał to the legs. Imagine that your upper body and legs are a corps of the arc, and the hands of bow, try to stretch bow, the body works as if the legs wanted to break out of the grip of the hand and straighten. Hands and feet must work with equal force. The foot should be at the same height. Try to pull the chest up. The weight of the body should lie on his stomach. Remain in the position for a few seconds.
  4. Exit the position on the exhale, slowly lower your legs and chest, but never let the cubes, you can repeat the position twice, trying to persevere in it longer. Only after completion of exercise unleash feet.

Therapeutic use:

  • corrects posture
  • dyskopatia back-the cross (it is recommended to perform the position under the guidance of a teacher)
  • Prostate dysfunction
  • chronic constipation
  • respiratory diseases
  • chronic fatigue
  • fears, anxieties

Benefits:

  • Flexible spine, shoulders, chest
  • tones the abdominal organs and kidneys
  • reduces back pain
  • boosts energy
  • combats the negative effects of sedentary life
  • extends the front part of the thighs
  • Removes the stiffness in the spine thoracic and lumbar
  • extends the ankle, thigh, groin
  • extends the back muscles

Contraindications:

  • pregnancy
  • menstruation
  • sinusitis
  • pain and serious damage to the knee
  • too high or low blood pressure
  • serious damage to the knee and back pain (in the case of lumbar disc herniation or carotid and damage to the knees should perform the position under the guidance of a teacher)
  • migraine
  • insomnia

How to enter in the item?

To enter the position of the arc, lie down on your stomach on the mat, and then breathing in, move the hands in the back and the bow and lift the knees. Hands grab your ankle or big toes of the foot. Then with the next breath drawn and lengthen the body into the shape of the curve. Along with other wdechami, we grow. We maintain by 5-10 breaths, depending on the possibilities, and then with the exhalation falls flat on the mat.

In the simplified version, the full version of Arc position preparation, you can start from the shoe and recapture of the one arm and one leg. The other limbs are simple and slightly elevated over the mat. In the advanced version, you can add a gentle rocking back and forth, what great relaxes and improves digestion.

30 day squat challenge

30 day squat challengeThe challenge of doing sit-ups your buttocks, smashing its cellulite and slim succeed in just 30 days. The training plan includes 5 different variants of exercises: squat, leg ejection in the back, with the upstroke legs to the side, the plié squat with medicine ball. So versatile exercise selection guarantees a spectacular effect in a short period of time. The only thing you have to do is conscientiously to stick to the plan.

Squats are the most effective exercise for firmer buttocks. However, you need to do them on a regular basis and preferably in different variants, to activate all muscle groups responsible for the appearance of the ass. Restricting only to traditional Crouch da, Lim­ited becomes very monotonous.

The following challenge includes 5 types of squats, which in a variety of ways to activate both the leg muscles and the muscles of the buttom. Thanks to this training is more varied, and this effectively models the lower parts of the body. People, which is not enough for the basic variant of the challenges, may face the additional exercises: squot wall,  with the use of dumbbells, or squot the Bulgarian. But keep in mind that with each passing day reps arrives, because what seems simple in the beginning, after a week or two can be a problem. It’s a good idea to immediately review the whole plan challenges and realistically evaluate your capabilities.

Squats policy challenges

The challenge for beginners includes 5 types of squats (descriptions are located on the bottom of the page):

  • traditional,
  • ejection legs backward,
  • the tilted leg to the side,
  • plié squats,
  • squats with the ball gym.

The challenge is to the daily performance of the specified number of repetitions of each exercise. The number of repetitions has been given in the table. For example, means to repeat 6 times each of the five exercises means repeat 6 times each exercise and repeat the entire series twice. In parentheses are the total number of squats performed on a given day.

Between each series you can do ok. 2-minute break.

That we have a fall does not mean that we can downplay the health of our thighs and buttocks hidden under the tights and trousers. Today I have for you a small monthly challenge – 30 days squats. You to?

I bet that the sleek ass and slender thighs depends on each of us. To before new year’s Eve – that pop out at any moment as the rabbit out of the hat – without having to worry about how we look at your favorite, tight, let’s boost the quality of our shapes. With a little determination will surely have time of course, I’ll practice with you-equally per month: I noticed the effects.

I prepared for you a training plan for the next month. 250 reps on the last day of may startle, but believe me-from day to day, Your muscles will be stronger and stronger.

Remember that when you perform sit-ups very important is the right attitude. Executing them incorrectly will definitely not bring spectacular results.

Initially, I planned to write this summary, but I came to the conclusion that my observations can someone come in handy. I can how it looked like my challenge, because it was not a representation of any of the challenges of circulating the Web. The first time I made two series after 60 sit-ups, then increased this amount to 3 x 60, which means that all the time (approx. 4 times a week) I did after 180 sit-ups. Not been in any increasing repetitions, two of you advaice me, that it is better to make the load and so (after approx. 2 weeks) I decided to do. More than a week there I practice because I was weakened by a cold.

What I expected?

Simply put, firming the buttocks, to summer in the suit have no complexes. Certainly not I wanted to grow. Although would it not sounded-I have at the moment perfectly symmetrical silhouette of an hourglass and i want to have, I want to have slender thighs and stand-off, but not a big ass.

Effects?

I wrote in one of the reviews of the week that I do not see the effects on your baby’s bottom, but I have a feeling that me. Now I believe that this summary was for the whole of this challenge very hurtful. For brought it one spectacular effect-I won with cellulite on the back of the thighs.

I fight with this since I have been taking hormones that is already good few years. unless previously helped me different cosmetics, massage or the inclusion of exercise, so variety (aqueous cellulite) proved indestructible. And still this is not to say that cellulite disappeared in 100%, because even in certain places after pressing the skin is visible. My win is, however, that the problem is not apparent in such completely natural conditions when I stand or walk. Rear side of the thighs is firm, resilient, hard … There is no question of any jelly.

What’s next?

Thighs without visible cellulite is for me the greatest reward. I will therefore continue its February challenge regardless of whether it will have an impact on the buttocks.

I definitely recommend squats as a great patent to improve the appearance of the thighs. I don’t do out nothing more, no creams, lotions, massage … In the winter, I’m too lazy. I do not write about other activities, because these are accompanied by me for a long time, and yet on the Orange skin, nothing helped.

P.s. I think that I was afraid about the State of my quite sensitive, but warm up the trick-I didn’t have any problems.

Welcome

Be buff by the bluffs at Crescent Rock Beach, Surrey’s original naturist refuge on the rugged and secluded 6.5 km of coastline between White Rock and Crescent Beach on the Semiahmoo Penisula. Take in the panoramic views of Boundary Bay and the Gulf Islands while basking clothes free in the sun’s warming rays for a beautiful all-over tan.

Enjoy the relaxing solitude of this isolated beach, sheltered by the adjacent Ocean Park bluffs. See the aerial ballet of bald eagles and ospreys soaring overhead from their nests in the giant Douglas firs. Watch great blue herons hunting for a meal in the shallows amidst flocks of migratory ducks and shorebirds. If you keep an eye on the waters of Boundary Bay you might spot sea otters, harbour seals, resident Orcas, or grey whales passing through on their coastal journeys.

This scenic shore was named after the 120 tonne Crescent Rock boulder, a large glacial erratic composed of white granite that was carried to the water’s edge during the last ice age. It sits on the point of land south of Crescent Beach where it is clearly visible from the public walkway.

Crescent Rock Beach has a long history of naturist use dating back to the1950’s when Sunny Trails Nudist Club first opened in Surrey. Many of the people who had homes or summer cottages near the beach would walk beyond the clothed crowds to this secluded shoreline and sunbathe au’ naturelle or go skinny-dipping.

Today, Crescent Rock Beach draws residents and visitors from across the Lower Mainland and the Fraser Valley. Why drive all the way to Wreck Beach in Vancouver when there is another naturist hot spot so close to home? SUN hopes that you will fall in love with Crescent Rock Beach and make this special place your nude-friendly getaway.

Be comfortable in your own skin and have fun in the sun “naturally” at Crescent Rock Beach. Make sure to tell your friends, or bring them along so they may experience the freedom of the naturist way of life.