Information about Back Strengthening Exercises. Many types of strengthening back exercise. Back muscles need to be trained to be strong and support the body, and not easily injured. With your strong back muscles easily through daily activities such as walking, running, up and down stairs, and even carrying children.
Back strength training can be done with a simple movement. Practice these four simple exercises at home. Roberta Lenard, Lenard Fitness founder (corporate personal trainer) and Anthony Carey, owner of Function First (studio gym in San Diego), who designed this workout.
Hip Bridge: Back Strengthening Exercises
The trick, lie supine position, the position of both feet flat on the floor, open legs hip-width apart, straighten your arms toward your buttocks with a relaxed position, then bend your knees.
After that, tighten buttocks, lifting the hips. Exact position as you lift your hips is straight body position of the knee to the shoulder. Hold this position in two slow counts, then lower slowly. Repeat 10-12 reps.
This movement overcomes the problem back pain from too much sitting. This movement gives the stretch on the hips, and strengthen the muscles that stabilize the spine, and strengthen the lower back muscles, buttocks and abdominal muscles.
Increase the level of motion to lift one leg straight up, the other leg remains in the folded position, and hold the hips to keep it straight. This movement is much more challenging and difficult. So hold this position in a few seconds. Repeat 5-8 times, then do the same with the other foot.
Bird Dog: Back Strengthening Exercises
Take the position of knees tucked to the floor, perpendicular to the hips. Open legs hip-width apart with the position on the floor. Also, palms flat on the floor, position your arms straight and shoulder-width apart. Then tighten the stomach by pulling the belly towards the (spine). Then, while maintaining the position of the belly, pull your right leg straight to the rear, along with a straight left hand stretching toward the front. Hold this position for 2-3 seconds or you can. Repeat six times for each side.
The benefits of this movement are to improve balance and muscle coordination. In effect, the spine is more stable in performing everyday movements, such as walking, running, dancing, and carrying children. This movement tightens your upper back, lower back, knees, and abdomen.
Increase the level of movement by holding a longer movement for 10-12 count. If you can, combine movement slowly raise and lower your legs and arms as legs and arms outstretched.
Side Plank: Back Strengthening Exercises
Lie down tilted to the right. Right oblique body position straight from head to toe. Raise your body by resting on the upper arm. Position your palms flat on the floor. Position your elbows under shoulders straight. Accompanied by contraction of the stomach, lift your hips up, with the position of the body remains straight and slanted legs remain tightly. Keep the neck position parallel to the spine. Hold this position for 20-40 seconds. Repeat three times on each side.
This movement to train strength and endurance in the abdomen. The lower back will also be stronger with this exercise and more stable when performing activities that rely on the hips and back.
To increase the level of movement, try to lift the upper leg lasting for 5-10 counts.
Lunge: Back Strengthening workout at home
Standing with the hands on the hips. With the stomach to contract, slowly step forward your right leg forward. Lower the right knee 90 degrees, then pull your right leg toward the back without pause. Repeat this movement 80-12 times, then do the same for the left leg.
This movement increases the control over the body. The effect was stronger spine while walking, running, climbing stairs.
To improve the quality of movement, take the same position, only foot step forward, but not straight, but rather in the direction at 14.00, with both hands holding the dumbbell. This method increases the strength of your body.
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