Exercises to strengthen the muscles of the spine, supporting the spine. For those who already have any back problems, such as osteoporosis Osteoporosis - he threatens you? There are a number of useful exercises.

• Exercise 1

Lie on your back, with his head under one or two pillows. Firmly push the head pillow to the surface on which you are lying; wherein the spine is stretched and straightened. Hold the head so that the chin was pointing straight up. Count to five, then relax for a few seconds. Repeat the exercise 10 times or as long as the neck muscles do not get tired. Perform each exercise in the morning and in the evening - you can do it lying in bed.

If after a while you begin to exercise sound too simple, replace the pillow tightly rolled towel - it should fit comfortably between the beginning of the cervical spine and the base of the head.

• Exercise 2

To perform this exercise you need a medium sized rubber ball. Stand in the 30-40 cm from the wall, stand with your feet shoulder-width apart. Put the ball behind his back - roughly between the shoulder blades, and push it back against the wall. Strongly pressed the ball, using the muscles of the back and legs. Count to five, then a couple of seconds, not relax, and then push the ball against the wall. Perform each exercise until you feel that the muscles are tired; gradually bring the number of repetitions to 15-20 times. It is recommended to do this exercise every day.

• Exercise 3

Lie on your stomach, placing a pillow under the belly (optional; cushion facilitates the exercise). Lift your head and upper body, looking straight down, not forward or upward. Count to five, relax, repeat. Do this exercise 10-15 times every day.

Preventive exercises

The following exercises are suitable for the prevention of various back problems. Those who already have any diseases of the spine, it is not recommended to perform them without first consulting your doctor.

• Exercise 1

Lie on your back on a firm surface. Clasping his hands bent left leg, press it to her breast. The right leg should remain at the same straight line and lie on the floor. Hold this position for 30-40 seconds, then repeat for the other leg.

• Exercise 2

Lie on the floor, bend your knees, feet rest on the floor. Cross your arms across his chest. Slowly lift your lower back off the floor and hips, raise them as high as you can without experiencing too much stress. Stay in this position for 5-10 seconds and then return to starting position. Do not hold your breath, performing this exercise.

• Exercise 3

Get on all fours. Head and neck must form a line, so that the eyes were directed downward. Now let your torso to bend down as much as possible, but do not apply to this conscious effort. Then bend the spine upwards as you can - you must feel, as this reduces the muscles of the lower abdomen. Keep your head still, face down. Keep this position for 5-10 seconds, then return to starting position. Perform the exercise 10-15 times.

  Physical activity is an important part of any weight-loss or weight maintenance. As you know, the more we move, the more calories we burn, and to lose weight, you need to spend more calories than you consume. Having used 3500 kcal, a person gains, average weight 450 g - in the form of fat. To lose the same amount of excess body fat, you need to burn 3,500 calories to than to use. For example, if you would cut his daily quota of daily calorie intake by 500 calories, you will lose about 450 grams of weight per week (500 calories x 7 days = 3,500 calories). Limit your calorie intake even more is not recommended, as it is harmful to health, and in addition, there is a high probability of failure and the return to former weight.

To lose weight without harm to health, it is recommended to combine diet with regular exercise. The minimum load is required - is 2.5 hours per week of moderate aerobic exercise (such as brisk walking, swimming, cycling) and not less than 1 hour and 15 minutes of intense aerobic exercise (such as jogging). Also, you need at least two hours a week to give strength training. Ideally, you want to devote to training at least 30-40 minutes 6 days a week or every day. What kind of exercise to choose?

Step Aerobics

Power consumption: 800 kcal per hour

This kind of aerobics provides a load for the muscles of the legs, thighs and abdomen - those parts of the body where excess fat is stored in the first place. Exercise can be in the home, according to numerous video instructions available on the Internet, however, is much more effective to go to training in a fitness club. Under the guidance of an experienced coach you will see the results, and thanks to the other members of the group will be easier not to miss a workout.

Bike ride

Power consumption: 500-1000 kcal per hour

Consumption of calories depends on your speed and on for some terrain you ride. If you ride in nature or even in the park does not allow the time or where you live, you can go only on the carriageway, engaged on a stationary bike. Such training can be combined with watching TV or listening to audio books. Ate you decide to take a ride through the city streets, do not forget and leave reflectors player and headphones at home.

Swimming

Power consumption: 800 kcal per hour

Swimming supports tone all muscle groups and helps to cope with certain diseases. To keep motivation at a high level, buy a ticket to the pool once for six months or even a year.

Racquetball

Power consumption: 800 kcal per hour

This is a great cardio, with particular stress on the muscles of the legs and thighs. If you find yourself a partner for a permanent occupation, you will be much more difficult to miss classes. For those who do not have problems with self-discipline, an excellent alternative is racquetball and squash.

Rowing

Consumption: 500-600 calories per hour

Rowing is not available to most people every day, but it can be an excellent addition to the usual training. Call friends are not on the usual picnic and boat trips. If you typed a big company, you ride a race - you get great pleasure and do not notice how to get rid of excess calories.

Brisk walking

Power consumption: 360 kcal per hour

This is the most simple and affordable to almost everyone exercise. A person should be at least 10,000 steps a day. Thanks to public transport and sedentary work, not all people get the load, which is calculated on their bodies. Try to walk as much as possible every day - go walk a few stops, give up the use of the elevator, and so on.

Dancing

Consumption: 600-800 calories per hour

Dancing - this is the most fun way to not only lose weight but also to become more plastic and confident. In addition, it is a very effective way to relieve stress How to beat stress? Create an oasis . Sign up for belly dancing classes Belly dance: the impact on women's health , Salsa, ballroom dancing or samba. If for some reason you do not have such a possibility, house dance to any music that you like. Movement must be energetic and bring you pleasure, the rest is not so important.