Workout to strengthen the muscles of the back and spine - video

Slouching is a big problem for modern people. We spend a lot of time sitting at the computer in the office and at home and, without noticing it, we worsen the condition of the spine even more. Today’s training will help to correct posture. One important condition is the consistency with which you will need to perform the exercises. This will help to achieve tangible results faster.

fitness trainer and blogger

For training you will need a barbell or bodybar, two pairs of dumbbells – bigger (I have 5 kg) and smaller (I have 1.5 kg) – and a fitness rubber band.

If you don’t have a barbell or body bar, you can work out with dumbbells. All the projectiles used in this workout are interchangeable. The variation of exercises can be seen in the video at the end of the article.

Between exercises, you can do a short stretch to relieve tension from the back muscles.

Съдържание

Pulling up the barbell to the abdomen in an incline

Техника на изпълнение

Put your feet wide, take a body bar or a barbell in your hands, palms facing up.
Slightly bend your body forward so that your back remains straight.
Slowly pull the bar up to your abdomen, gradually bending your arms.
At the highest point, the shoulder blades should be brought together, and the elbows should look strictly backward.

Perform the exercise twice for 20 repetitions, the break between approaches – 20 seconds. The second approach can be performed with large dumbbells by analogy.

Pulling up the fitness rubber band with the hand to the abdomen

Техника

Sit on a sofa or chair, bend your right leg at the knee, straighten your left leg and hook a fitness rubber band behind the foot.
With your left hand, grasp the end of the resistance band and slowly pull it back, bending your arm at the elbow.
When pulling backward, the elbow should not go to the side and the back should remain straight.
When moving your arm forward, relax your muscles and let the rubber band pull you forward.

Perform the exercise in two approaches of 20 repetitions, the break between approaches – 20 seconds. Before the second approach, change sides.

Raising and spreading arms with dumbbells

For this exercise you will need dumbbells of small weight.

Техника

Take dumbbells in your hands, put your feet shoulder-width apart, tilt the body slightly forward so that the back remains straight. Legs slightly bent at the knees.
Raise straight arms with dumbbells above your head, then separate your arms and bend them at the elbows. Bring your shoulder blades together at this point.
Straighten your arms up again and lower them to the starting position.
Perform the exercise slowly and carefully so that all muscles get a load.
Do not round your back during the exercise.

Do the exercise in two approaches of 20 repetitions, pause between approaches – 20 seconds. The second approach can be done with a fitness rubber band: see the video at the bottom of the article for more details.

Хиперекстензия

Техника

Lie on the floor, bend your arms at the elbows and put them on the floor, legs straight.
As you inhale, bending in the back, pull your arms and legs off the floor. Hold yourself like this for a few seconds.
As you exhale, lower yourself to the starting position.
The gaze should be directed downward throughout the exercise.

Perform in two approaches of 20 repetitions, break – 20 seconds. The second approach can be performed with light dumbbells.

Hyperextension with a fitness rubber band

Техника

Lie on your back, take a fitness rubber band in your hands and straighten them, legs straight.
As you inhale, lift your legs, bend your arms at the elbows and place the resistance band behind your back as much as possible. Keep the rubber band under tension at the end point.
Straighten your arms and lower your legs and arms to the floor.

Do the exercise in two approaches of 20 repetitions, pause between approaches – 20 seconds.

See the video for detailed performance of the exercises.

Perform this complex two more times, and at the end of the training do a little stretching for the back muscles.

More posture exercises can be found in this article.