Real frame of our bones, our spine should be serviced every day. As our way of life becomes more and more sedentary, some exercises can save you much inconvenience. Take a few minutes each day to reconcile you permanently to your back.
We present you five exercises that will allow you to relax and maintain the lumbar muscles, thighs and abdominals. A good abdominal belt and muscular thighs are guarantees of the good health of your back. Strengthening and relaxation of the lumbar muscles.
THE BASIN FLOOR STATEMENT:
Starting position: Lying on his back, arms stretched along the body to the ground, joined flexed legs, feet on the ground.
Exercise: Exhale in departing the buttocks from the floor, contracting the glutes and digging the lower back. Inhale down basin avoiding putting buttocks down.
Training: 6 sets of 20 reps
HOLLOW BACK AND ROUND BACK ON ALL FOURS
Exercise:Highlight the buttocks and dig back gently, the belly must be released. Maintain this position about ten seconds. Then the back round while returning the belly. Hold 10 seconds also.
Training: 5 to 10 repetitions
Starting position:A four-legged
Exercise:Inhale deeply, then blowing drag hands forward as far as possible keeping the femurs to the vertical. Return to the initial position by inspiring.
Training: 6 to 10 repetitions
Start position and exercise:Hang on to a door or a bar fixed, the legs are in the vacuum or knees bent, feet on the ground.
Drive:Keep the position as far as possible without forcing. Do not jump to conclude this exercise.
Fitness and relaxation of the thighs
STATIC WORK AGAINST A WALL
This exercise allows to work from the top of the thighs of intense weight training.
Starting position:Plate you right back to the wall. The legs are bent at right angles, the arm along the body.
Exercise:Well tighten the belly and hold the starting position by blowing for 30-40 seconds.
Drive:Repeat this exercise six times with 20 seconds of rest between each of them.
EASING POSTERIOR MUSCLES OF THE THIGH
Starting position:Lying on your back, neck to the floor, buttocks closest to a wall and straight legs against the wall.
Exercise:Stretch legs taking support on the heels and bend the tip of the toes downward, keep the neck to the ground. You should feel a stretch on the back of the thighs. Hold the effort ten seconds but do not force.
Training: 6 to 10 times.
Starting position:Lying on your back, legs bent, feet on the floor joints. Keep your arms straight in direction of knees.
Exercise:Lightweight survey of bust with detachment of the shoulders while breathing out and keeping the lumbar plated ground. Inhale when you return to the starting position.
Training: 10 to 20 repetitions.
STATEMENT OF BUST
Starting position:Lying on your back, legs bent knees at right angles and spaced about 20 centimeters feet. The arms are bent and the hands are placed behind the head or at the level of the temples.
Exercise:Exhale and take off the shoulders by winding back to try to reconcile the opposite knee and elbow. Inspire in pull soil bust without shoulders.
Training: 10 to 20 repetitions.
Note that the number of repetitions for each of these exercises is given indicatively and depends on the level of each. In any case, you need to “force”. If these exercises are responsible for pain, consult your doctor.