Train back to girls
Many, thinking through the training program, forget about the back, but is actually the muscles that are in this area also need to load. First, they are important for the formation of a beautiful posture. Secondly, to achieve a beautiful figure without trained back is impossible. Thirdly, the strong muscles of the back are important for the development of other parts of the body.
Train back to girls
The program should be composed of exercises that gets executed. In addition, it is recommended to make permanent changes in the training, as muscles can get used to the load, which means that the result will not be. Each exercise is done in 2-3 sets of 12-15 times.
Exercises to practice of the back:
- Trainers. Perform the exercise standing on a special bench, fixing under the feet roll. Position yourself so that the emphasis fell on the upper part of the thigh, and his hands crossed over his chest. Objective: breathing, lean forward until such time as there is an opportunity to keep your back perfectly straight. Exhale, return to starting position. Do everything slowly, so as not to be injured.
- Planck. In the back workout at home is to incorporate this exercise , because it is simple, but it gives a good result. SP - put your hands under your shoulders and your feet put on a small distance from each other. The body should form a straight line, shoulders should not be raised to the ears. Hold the bar should be at least half a minute. To complicate exercise can lift a leg or pull one arm in front of him.
- Link rod in the slope. To exercise the back muscles at home and hall of this exercise is suitable. Not all homes have a bar, so you can use dumbbells. SP: take the post so that the palm facing down, and legs slightly bend at the knees. Task - exhaling, pull up to her post by bending your elbows to be close to close to the body. The maximum point of pause for a moment and return to the breath to the start position.
- "Superman". The training back home, you can also enable an effective exercise to perform which you want to lie on your stomach. Inhaling, lift both arms and legs and fix the position for a few seconds. Exhaling, lower the body down. There is this exercise and another embodiment - lift arm and the opposite leg, and then me. In this case, the motion will be similar to those that commit human during the voyage.