Our back carries many loads every day. In order to avoid back pain, in addition to a healthy posture, a trained back is the be-ad-are.
Coach Kashyap Dave has put together 6 exercises for your back and arms. Each exercise has 60 seconds of load time and 30 seconds of rest time.
1. Exercise:
The arms are extended to the body at a 90-degree angle on both sides while standing. The back of the hands point upwards, while the arms quickly flutter. After 60 seconds, 30 seconds of relaxation time follow.
2. Exercise:
Here, the arms are tense and fast springy movements backwards are made. The back of the hands point outwards. The exercise trains the shoulders. When running, be sure to bring your shoulder blades together at the top back.
3. Exercise:
During the exercise, you go on your knees and hands. The lower legs are folded over and lifted, while the arms are supported laterally. Hands point forward. Now a push-up is done, which trains the shoulders. Make sure to work from the shoulders. You don’t have to go all the way down.
4. Exercise:
The exercise trains the back shoulder and the Latissimus muscle. To do this, you lie down on your mat and take the towel rolled up. Lying on the stomach, the lower legs are crossed and lifted straight from the ground, so that as little as possible from the thighs touches the mat. While you hold your legs so high, you hold the towel shoulder-width in front of you and guide it under your face to the chest. The movement is constantly repeated – without stooting.
5. Exercise:
In the classic lying, the feet are placed hip-width on the mat and your hands shoulder-width. The hands point forward, while the arms are at a 45-degree angle to the upper body. Your entire body should be a degree and evenly supported from the ground by your upper arms. You should tighten your abdominal muscles. Your legs and torso touch the mat again only after the exercise.
Tip: For those who are still too heavy, he can put his knees on. The abdominal muscles and upper arms are still trained.
6. Exercise:
You put yourself in the supine position and pass the rolled towel under your knees. The legs are set up. With the towel you pull your thighs towards you. Important: Never stretch your arms completely so that you protect the biceps tendon and tighten the biceps. The legs are not removed.