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About 66% to 75% of adults will experience back pain once in their life. Reason why we show you in this article easy exercises to relieve your back pain, especially if their cause is lack of movement. Hamstring Stretch Tight hamstrings can affect the movement of your pelvis, which increases tension on the lower back. Steps : - Lie on your back with your left leg bent. - Grab your right thigh and stretch your right leg up. Your knee may be slightly bent when you pull your leg back. - Keep your coccyx on the ground and stretch your leg to feel the pressure on the muscles. - You should feel the stretch in the back of your thigh and calf if you raise your toes. - Hold this position for 10 seconds then repeat with the other leg. Double knee to the chest Steps : - Lie on your back. - Bend both legs and hold one hand with the other behind the knees. - Now bring your knees closer to your chest by pulling with both hands. The more you press your thighs against you, the more stress you feel on your lower back and thighs. - Hold for 20 seconds and repeat twice. This exercise increases the range of motion of the lower back muscle. Stretching from the knee to the chest Steps : - Lie on your back - Bend your right leg and hold it with your hands. - Now bring your knee closer to your chest to feel the stretching of the hips and thighs. - Hold this position for 20 seconds and repeat it twice with each leg. Stretching the psoas muscle The psoas is the most important muscle of the group of flexor muscles of the hip. It coordinates the movement of the thigh and torso. Steps : - Stand up straight. - Advance your right leg while holding your left leg back. Bend your right knee and hold your upper body upright. - Hold this position for a few seconds, then lower the left knee close to the ground. - Keep both hands on your right knee to support you and move the upper body forward. This exercise works the psoas. - Hold for 30 seconds and repeat twice with each leg. Stretching the spine Long sitting or standing with poor posture, pain in the spine and severe back pain. Steps : - Lie on your back and stretch your arms perpendicular to your head. - Lift your right leg and use your left hand to pull your left leg to the ground on the left side. - Slowly turn your head to the right while feeling the stretching of your back and thigh relative to your leg, while keeping your hands perpendicular to your head. - Hold for 30 seconds and repeat twice with each leg. Quadriceps stretching Steps : - Stand straight on your right leg. - Hold your left foot with both hands behind you. - Try to touch your buttocks with your heel to stretch the hips, quads and back. - Hold for 30 seconds and repeat twice with each leg. Shot down against a wall or chair Steps : - Stand up straight and make sure you have something to support you. - Place both hands on the stand while keeping enough distance between you and the stand. - Fold your upper body with your head between your arms. The more you lower your head, the more it solicits the muscles of the back and the thigh. - Keep your lower body straight and try to lean into a comfortable position. - Hold for 30 seconds and repeat it twice or even three times with each leg.
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E TO NAM JE TREBALO! Za sve nas koje nemamo vremena za vežbanje u teretani OVO je sjajno rešenje! Trening traje 20 minuta i obavlja se kod kuće. Neka bude brzo, efikasno i bez izgovora! Završeno, završeno i završeno! Ovaj trening oduzima samo 20 minuta, ali uključuje sve mišiće. Za njih vam nije potrebna oprema, pa izgovorima ovde nije mesto. Pogledajte kako izgledaju vežbe koje će vas dovesti u top formu, čak i ako nemate mnogo vremena. BEZ IZGLADNJIVANJA: Dijeta uz pomoć koje ćete na potpuno zdrav način izgubiti višak kilograma Foto: Profimedia Skok čučanj sa sklekom Ponavljanja: 10 – Skočite sa ispravljenom kičmom, koliko god visoko da možete; – Lagano se dočekajte i pređite u pozu čučnja, ali sa rukama na podu; – U skoku ispruđite noge unazad, kao kada radite planking; – Uradite jedan klasičan sklek, sa savijanjem laktova i njihovim vraćanjem u položaj za planking. – Noge, takođe u skoku, skupite ka grudima praveći čučanj i pripremite se za skok. POSLEDNJA PRILIKA DA SE ZATEGNETE DO LETA: Tri vežbe za savršene noge! (VIDEO) Most sa udarcem Ponavljanja: 10 sa svakom nogom – Lezite na leđa sa rukama pored tela; – Podignite levu nogu sa poda, ispravljajući koleno. Prepone su u paralelnom položaju. – Nogu zatim podignite još više, tako da đon patika bude okrenut ka plafonu. Karlica je sve vreme podignuta; – Bez spuštanja karlice, lagano spuštajte nogu dok vam prepone ne budu u istoj ravni. Foto: Profimedia “Predaja” Ponavljanja: 12 – Stanite ispravljeno sa nogama raširenim u širini ramena i rukama iza glave. Spustite se na desno koleno; – Zatim spustite i levo; – Podignite levu nogu i ispružite je ispred sebe, kao kada ste u iskoraku, a zatim i levu da biste se potpuno podigli. – Ovo je jedno ponavljanje, sledeće počinjete sa levim kolenom. UBRZAVA METABOLIZAM, TOPI NASLAGE I OBLIKUJE MIŠIĆE: Dodajte OVAJ začin u ishranu i smršaćete DUPLO brže! Foto: Profimedia Dodirivanje prstiju Ponavljanja: 12, sa menjanjem strana – Namestite se tako da ste leđima okrenuti ka podu, održavajući balans na rukama i stopalima. Šake su ispod ramena, kolena preko skočnih zglobova. – Podignite levu nogu i ispružite desnu ruku kako biste dodirnuli prste na nozi. Vratite šaku i nogu na podpodužući karlicu u prvobitan položaj i stežući gluteus. Promenite stranu za drugo ponavljanje.