The physical exercises do not have to focus only on the legs, buttocks, abdomen and arms, because the back is also important . This is a part of the body that is often neglected and is just as important as the others. So we tell you 7 exercises to get a beautiful back and be able to show it off in summer .
Exercises to get a nice back
1. Barbell push-ups
To perform this exercise you need a push-up bar . Normally all gyms have one, but they also sell it so that it can be installed at home.
To do this type of push-up, you have to place your hands on the bar with your palms facing the body . The hands have to be a few inches apart. From this position, lift the body until the entire head is above the bar and the elbows are fully flexed . Then you have to lower your body slowly and return to the starting position.
2. The Superman
To do the Superman, also known as the paratrooper, you have to lie face down on the ground . The arms have to be fully stretched forward, although there are versions in which they are stretched out to the sides to form a kind of T with the body. From this position, the chest must be raised as high as possible, arms included . To add more difficulty to the exercise, the legs can also be raised and all the balance is concentrated in the abdominal area .
Although it seems like a very simple and easy exercise, it is very important not to strain your lower back. During the performance you should never feel pain.
3. Floor push-ups
Floor pushups are a perfect exercise to work your pecs, arms, shoulders, and back. The execution is very simple, just lie on the floor face down with the palms of the hands on the floor shoulder-width apart and the legs stretched and close together . From this position you have to raise the body until the arms are fully stretched and, without arching the back, slowly lower it until the chest is about 5 centimeters from the ground.
4. Bridges
Bridges are a very simple exercise to do and are used to work glutes and back. You have to lie on your back with your arms stretched out to the side of your body, bend your knees and form a 90 degree angle with them. Then you have to lift your hips up until your back is completely straight . The position has to be held for 10-15 seconds and then slowly lowered to regain the starting position. While doing the exercise, the feet have to be completely flat on the ground and straight.
5. One-handed rowing
To be able to do this exercise you need a dumbbell and a bench or surface that is at knee height . If you do not have a dumbbell, you can use an object that weighs and is comfortable to hold.
You have to support one of the knees on the bench or surface and hold the dumbbell with the opposite hand. The arm bearing the weight must be extended to the side of the body. So, with your back fixed, you have to carry the weight as far back as possible by moving only the elbow back . The arm must be parallel to the body at all times.
6. Rowing with rubber bands
This exercise is a great alternative to the rowing machine found in gyms. To do this, you only need a few rubbers .
You have to sit on the floor with your legs straight, pass the rubber over the soles of your feet and take each of the ends. From this position you have to simulate the rowing movement by stretching the rubber bands as much as possible . With this exercise shoulders and back are worked.
7. Leg raise
The leg lift is a very simple exercise. The knees have to be on the ground and form a 90 degree angle, you also have to support the hands. It is very important that the back is straight from the head to the hips. From this position, which is the initial one, you have to lift one of the legs with the knee bent until the quadriceps is in a straight line with the body . Then you have to return to the starting position and do the same movement with the other leg .
Other tips to get a nice back
In addition to the above exercises, yoga and Pilates are also very beneficial for the back because they make the spine more flexible, widen the space between the vertebrae, improve posture and relax the back muscles. For all these benefits, we recommend combining the previous seven exercises with a weekly yoga or Pilates class . This will make it much easier and faster to get a beautiful back.
