4 exercises for women, aimed at strengthening the muscles of the upper back
Health / / December 19, 2019
This set of exercises Prevention magazine editor, author of books about health, fitness instructor Michelle constants (Michele Stanten) made specifically for women. Just four exercises will help you strengthen the muscles of the upper back.
Strengthening back muscles - the question is not only aesthetic. They are involved in weight lifting help to sit and stand up straight. Strong back muscles drawn off the shoulders back, due to which you appear taller and slimmer. Any work (at home or in the gym) to carry out easier and safer when the load is evenly distributed along the spine, and not only falls on lumbar.
Do stuff listed exercises 2-3 times a week. This will be enough to have a couple of months to notice the first results.
1. Thrust dumbbells or barbells in the slope
Get up to the starting position: feet shoulder width apart, back straight, knees slightly bent. In the hand, take a dumbbell or barbell. With your back straight, lean forward 90 degrees, slightly caved in at the waist. Direct view forward. Hands let dangle, palms turn toward the knees.
Keep your elbows and lift the shoulder blades, sending them to the side. Hold this position for a few seconds. Slowly return to starting position.
Perform two sets of 10-12 repetitions with a minute break between them.
Try to lift weights with the help of the back muscles. Keep the natural spine bending, do not slouch. Do not take too heavy weight.
2. Lead hands in the face with an elastic band
Sit on the edge of a chair, legs spread wider than shoulder width. In the hand, take an elastic band, wrapping her hands around the ends. Left hand pull up over your head, right lower towards 45 degrees. Both elbows should be slightly bent and stretched tape.
Without changing the position of the left hand, right lower towards the level breast. Hold for two seconds, then slowly return to its original position.
Perform 10-12 repetitions with your right hand. Then rest a minute and repeat for the left hand.
Do not use the force of inertia. Perform each exercise as smooth as possible. Do not slouch.
3. Breeding dumbbells while sitting in the slope
Take a light dumbbell. Sit on the edge of a chair, his legs are brought together. Lean forward and let his hands hang freely along the calf. Elbows slightly bent, palms facing each other.
Keep the blades and lift the arms to the side until the moment when they are parallel to the floor. Hold for two seconds, then slowly return to its original position.
Perform two sets of 10-12 repetitions with a minute break between them.
Keep the natural spine bending, do not slouch. Do not strain your shoulders. Follow the movement due to the back muscles.
4. Pulling dumbbells to your chest while standing
Get up to the starting position: feet shoulder width apart, back straight, knees slightly bent. Take a dumbbell, lower your arms, palms turned back.
Keep the blade and lift elbows through the sides to the level of the shoulders. Hold for two seconds, then slowly return to its original position.
Perform two sets of 10-12 repetitions with a minute break between them.
Watch out for bearing. Chest and shoulders straighten, lower the blade toward the spine.