Also Your Back With 6 Directed Exercises

By Wiki Healthier Staff

We offer some of the best exercises to tone your back. Quickly to test them!

The purpose of toning the back is not only to make it look good, but also to improve our posture. To achieve this goal, you must follow a proper exercise routine, as well as armed with a good dose of perseverance.

As in any physical exercise, the results are not immediate. Take time to get what you want. Therefore, we must not lose hope in the process.

When starting an exercise routine, it’s normal for people to focus on the abdominal area and limbs. However, it is important to tone the back. Why? As a strong part it guarantees good support and fewer problems.

By toning the back, you get a good posture and that, without a doubt, improves our physical appearance and offers us greater well-being.

1. Surfboard (abs exercise)

The plank is one of the best exercises. This movement works the upper muscles, including the back. The legs must be attacked. The abdomen should feel the tension, but it is also necessary to hold the breath. The back should be straight to avoid unnecessary effort in this area.

In this exercise, the body remains suspended and bent only in the arms and feet. Legs and back should form a perfect straight line. He reaches out a rear arm, altering them one at a time.

You can add an intermediate weight to each arm to increase your strength. Start with 20 seconds and then increase the time as you weigh your strength.

2. Elastic bands

Elastic bands or tapes are one of the tools that are most useful in almost every training session. Plus, you can charge and use them anywhere. They offer a wider range of motion (up, then to the sides or angular motions), stimulating specific muscles.

Sit on a chair and place the central part of the elastic band under the buttocks. Secure the band and pull up. Bend your elbows so that your hands reach behind your neck. Hit your palms, pull to extend the entire band. Lower slowly and repeat as many times as possible in 60 seconds.

Do it twice a week for a month and you will start to see results.

3. Press, pull and lift

Through simple movements, you can easily tone your back. Your muscles are activated every time you open or close a door, lift an object, turn a car wheel, and even take a shower.

To tone the back, you can resort to the bar. These include deadlifting in certain poses (all with a straight back) and trying to balance your own weight.

The best thing about this type of exercise is that it helps to train the buttocks, hamstring muscles, quadriceps, forearms, shoulders, and abs.

4. LOIN

When the back muscles are contracted, they tend to bend more. This can even have an impact on the spine. To prevent this from happening, we must stretch the contracts, chest and arms.

Try to work on your flexibility. Fact of exercises to lengthen, even if only 1. Position your arm to form a 90 degree angle against the door stop.

Turn the body toward the other arm and stretch for 30 to 60 seconds, then switch sides. Repeat 3 times and you will notice how it feels better on the back level.

5. Use your entire back

often all it takes to tone your back is to use your body weight. To sculpt and strengthen your back, we suggest performing the classic Superman move, which focuses on your upper and lower back.

To perform this exercise you have to stomach down. Take both legs and arms off the floor at the same time. Hold the position for 10 seconds and then relax your body.

Repeat this exercise as many times in 60 seconds. Do 3 times a week for best results.

Remember to allow time to relax and recover between exercises. In this way, you will avoid the accumulation of tension and it will hurt you.

6. Pay attention to posture

Half the job of having a strong espalla consists of proper maintenance. Try to pay attention to being when you are standing when you are sitting.

It may interest you… Read more natural remedies to fight pain

Thanks to physical activity and some natural remedies to prepare at home, we can fight pain without taking drugs

3. Press, pull and lift

Through simple movements, you can easily tone your back. Your muscles are activated every time you open or close a door, lift an object, turn a car wheel, and even take a shower.

To tone the back, you can resort to the bar. These include deadlifting in certain poses (all with a dropper) and trying to balance your weight. The best thing about this type of exercise is that it helps to train the buttocks, back thigh muscles, quadriceps, forearms, shoulders, and abs.

4. LOIN

When the back muscles are contracted, they tend to bend more. This can even have an impact on the spine. To prevent this from happening, we must stretch the contracts, chest and arms.

Try to work on your flexibility. Made of exercises to lengthen, even if only 1. Position your arm to form a 90 degree angle against the door stop. Turn your body toward the other arm and lengthen for 30 to 60 seconds, then switch sides. Repeat 3 times and you will notice how it feels better on the back level.

5. Use your entire back

often all it takes to tone your back is to use your body weight. To sculpt and strengthen your back, it is suggested to perform the classic deterrent movement, which focuses on both your upper and lower back.

To perform this exercise you have to lay down on the ground floor. Take both legs and arms off the floor at the same time. Hold the position for 10 seconds and then relax your body.

Repeat this exercise as many times in 60 seconds. Do 3 times a week for best results.

Remember to allow time to relax and recover between exercises. In this way, you will avoid the accumulation of tension and it will hurt you.

6. Pay attention to posture

Half the job of having a strong espalla consists of proper maintenance. Try to pay attention to being when you are standing when you are sitting.

It may interest you… Read more natural remedies to fight pain

Thanks to physical activity and some natural remedies to prepare at home, we can fight pain without taking drugs

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  • Chou, R., Qaseem, A., Snow, V., Casey, D., Cross, JT, Shekelle, P.,… Owens, D. (2007). Diagnosis and treatment of low back pain: a joint clinical practice guideline from the American College of Medical and American Suffering Society. Internal Medicine Anais, 147, 478-491annals.org/article.aspx?articlesId=736814isueno=7atab=10_/li> LI> Auul, R. (2005). Easy Exercise Program for Low Back Pain Reliefspine-Health.com/Wellness/Exercise/Sthengthengenen-Exercise-program-low-Back-Pain-RelieF-Li> Red, Malmivaara, A., Esmail, R., Koes, B. (2000). Exercise therapy for low back pain: a systematic review within the framework of the CHRONTING collaborative review group. Vertebral Column, 25 (21), 2784-2796Luzimareteiras.com.br/wp-content/uploads/2022/07/excise-therapy-for-low-back-pain.pdf

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