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It is important to have strong muscles of the back to rule out the possibility of various debilitating conditions such as back pain and sciatica. Exercise for a strong back help stabilise your spine when you sit or stand upright and move around. One can choose from various exercises to build a healthy and strong upper back. Listed below are the 5 exercises that will help you to strengthen upper back muscles. Back extensions help strengthen erector spine and back muscles that support extending of your spine. Lie down your face on a flat bench with your upper body hanging off and your legs straight. Contract the abs throughout the exercise. Lift your back a few inches off the bench and slowly lower it back down. Repeat for your desired number of repetitions. The stretching exercise helps loosen every muscle of your back. Sit on your knees with your hands on the floor. Place your right hand behind your head. Rotate your right shoulder and elbow up and away from your left arm, hold it there for two seconds before returning to the initial position. Switch arms and do 20 repetitions. The exercise works on the upper back muscles that draw your shoulders backwards. It can be performed with a barbell or dumb-bell. Hold weights in the under-hand grip and stand upright. Lean forward until your upper body becomes parallel to the ground and extend your arms below your chest. Lift the weight to the bottom of your chest and slowly take it back down. Seated rows work on the traps of your upper back along with the muscles that extend your lower back. The exercise can be performed on a machine with a handlebar attached to a stack of weights. Sit on the floor and lean forward to hold the handlebar with both hands. Extend your back slowly and build momentum to pull the handlebar to your belly. Get back to the starting position and repeat the exercise. This exercise works on the middle back muscles and the shoulders. While holding light-weight dumbbells in your hands, bend at your knees and hips. Lower the torso until it becomes parallel to the floor. Let the weights hang down and pull your shoulders back and hold for a second. Thereafter, lift dumb-bells to the sides of your torso while squeezing your shoulder blades towards your spine. Do at least 20 repetitions. The back is often overlooked and is under trained. People don’t bother to put in effort for back building as they do for arms and chest. Include the above mentioned exercises in workout schedule, to make your back stronger and prevent spine issues. Image source:Getty Read more articles on Pain Though all possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; Onlymyhealth assumes no liability for the same. Using any information of this website is at the viewers’ risk. Please be informed that we are not responsible for advice/tips given by any third party in form of comments on article pages . If you have or suspect having any medical condition, kindly contact your professional health care provider.
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Autor: klo1991 Izvor: www.e-muskarac.com/ U nastavku ćemo vam prikazati samo neke od osnovnih vježbi za gornje, donje i bočne trbušne mišiće. Ovaj program za trbušne mišiće bi trebao trajati oko 15 minuta i odraditi ga najmanje dva puta tjedno. Trebalo bi izvesti 3 do 4 seta za svaku od vježbi. Između 10 i 20 ponavljanja za početnike, progresivno napredovati do 30 ponavljanja. GORNJI TRBUŠNI MIŠIĆI Lezite se na leđa i stavite noge na loptu ili bench klupicu, savijene pod kutom od 90 stupnjeva. Stavite vaše ruke na prsa. Podižite glavu i ramena dok vaše tijelo nije pod kutom od 45 stupnjeva s tlom. Vratite se u početni položaj. Izdahnite kada podižete tijelo i održite polagani tempo da bi pravilno odradili vježbu. DONJI TRBUŠNI MIŠIĆI Sjednite se na ravnu klupice. Ruke stavite iza stražnjice i uhvatite se za klupicu. Nagnite se natrag i podignite noge nekoliko cm od klupice. Savijte koljena, uspravljajući torzo sve dok se ne dotaknu kvadricepsi i prsa. Vratite se u početni položaj. Tenzija mora biti na trbušnim mišićima. BOČNI TRBUŠNI MIŠIĆI Ova vježba pogađa vaše bočne trbušne mišiće. Stanite se uspravno, noge u širini ramena. Primite bućicu u desnu ruku s dlanom prema unutra. Držite vaša leđa uspravno, nagnite se u desnu stranu koliko možete, zatim se vratite u početni položaj. Nakon odrađenog željenog broja ponavljanja, ponovite vježbu i s drugom stranom tijela. Zapamtite da se savijete samo u struku. Najbitnija je upornost i kontinuitet i ako ste zaista čvrsto odlučili "dobiti pločice" nema razloga da u tome i ne uspijete.Kao i svaku drugu mišićnu skupinu trbušnjake isto tako morate redovito "odrađivati" kako bi rezultati bili vidljivi. I na kraju, da li ste znali da zdravlje kralježnice uvelike ovisi i o jačini i stabilnosti vaših trbušnih mišića? Za sva ostala pitanja tu je jedan od najkvalitetnije opremljenih fitnes/wellness centara u Hrvatskoj