Everyone has heard that there are exercises that are good for the heart function, improve blood circulation and help to lose weight. However, regular physical activity and are useful for the spine - for example, they help improve your posture, reduce back pain Back pain: Do not start the process Make the spine more resistant to damage. But different exercises so much - how to find out which ones suit you?

In general, all the exercises can be divided into 3 main categories:

• Restorative - helps raise muscle tone and increase endurance
• Stretching exercises - increase muscle flexibility and provide flexibility of movement
• Aerobic exercise - designed to strengthen the heart muscle, lungs and blood circulation improvement

Firming Exercises for spine

Strong muscles, particularly of the abdomen and back, allow you to effortlessly keep the correct posture Posture - a few helpful tips for those who want to walk straight As well as to cope with daily activities. Strong muscles support the spine and help prevent damage to the connective tissue in the knees, neck, shoulders, elbows, calves and, most importantly, in the lower back. It is particularly important because of sedentary work, which deals with more and more people, this part of the body suffers greatly. At the same time suffering from spine and depends on his health, without exaggeration, the health of all internal organs.

There are many ways to do exercises for the spine Exercises for the spine to the back does not hurt   and it does not need to buy expensive equipment or a subscription to a fitness club. Enough to have some free time and space.

Exercises for the spine and lower back

• Starting position - lying on his back, legs bent at the knees. Tighten your abdominal muscles and lift your pelvis off the floor, holding the blades to the floor. Hold this position for 3-5 seconds, then relax. Perform 10-20 repetitions.
• Starting position - lying on his back, legs extended. Pull the toes back so that your fingers point to your nose. Slowly lift one leg off the floor without taking another. Hold it in the air for several seconds, then slowly lower the well and repeat with the other leg. Perform 10-20 repetitions.

Exercises for the spine and the muscles of the upper body

• Starting position - standing on the floor, feet shoulder width apart. Keep your head straight, slowly lift your shoulders to your ears, hold them so for 3-5 seconds, lower the as low as possible and also to hold for 3-5 seconds. Perform the exercise 10-20 times.
• Starting position: standing on the floor, feet shoulder width apart, knees bent slug, arms hanging at your sides. Slowly tilt your torso back and forth and left and right. Can do the exercise, holding a small dumbbell.

Stretching exercises

Drills of this type make more flexible spine. At regular performance you'll notice that the back is less numb, become a better posture, and exercise are with less effort.

• Starting position: Lying on the floor, legs extended, hips slightly pressed to the floor. Slightly bend the knee left leg. Direct lift the right leg as high as you can. Hold the leg in this position for 10 seconds, if necessary, supporting it by hand. Repeat for the left leg. Another version of this exercise - alternately tighten the legs bent at the knees to the chest.
• Starting position: lying on his stomach. Lift torso off the floor, leaning on his elbows; high lift chin. Hold this position for 10 seconds.

Stretching exercises to be performed daily. This is not to make too sudden movements; you must stop the exercise if feel pain in the muscles.

Metabolism and press

Although most people have good abdominal muscles are developed, they are often hidden under a rather loose skin and fat layer, creating the impression that there is generally no muscles. This error leads to the fact that people want to download the press, but that does not give effect to the very flat stomach, if nothing is done to remove fat.

The best exercises for the press, in fact, the ones that involve the muscles of the body, the sessions should be intense, to sweat. Such training accelerate metabolism Improve metabolism Metabolism: The basis of life of all living things   and losing weight without dieting , Whereby the fat, including the stomach, will burn faster. That is why most athletes a nice flat, and often relief, press. They do not focus on the twisting and other exercises that are traditionally performed by those who want to remove excess volume from the abdomen, and train all the muscles at once - because everything in our body are closely interconnected, the only way to get really impressive results. Excellent accelerate metabolism running, swimming, aerobics.

Effective exercises

However, this does not mean that the abdominal muscles do not need special attention. Choosing a drill press, it is strongly recommended to avoid mindless twists that many people during exercise is repeated many times - in different versions. They do not allow the press and if this load and make it stronger, only slightly. One sign of a lack of effectiveness of the exercises is that people with average physical training can make them 20-25 times for one approach. More difficult to perform exercises that few people can make more in a row 6-15, developed abdominal muscles are much stronger.

The most effective exercises for the press is considered executed with the participation of the feet. For example, you can lift the straight leg (one or both - the latter more efficient, but also much more difficult), lying on the floor. One of the most effective exercises for the press made in a vise - lifting the legs when you hang on the hands or lifting the torso in the vise upside down. Experience shows that those who can easily make 50-100 twists on the floor can be only 2-3 times to raise the legs in vise and drill in an inverted position them right the first time is not given at all.

If such exercises is that you feel are too difficult, start to strengthen your abdominal muscles in other ways.

• Kneel before the fitball and put his hands on him. Slowly, he shot the ball rolled back, not looking up from the floor and knees keeping your back straight. Rolled back farther until you feel tension in the muscles of the abdomen. Try to do the exercise so that the back is not arched and not too strained.
• Lying on your back, stretch your arms over your head, clasped his hands together. Lift your head and shoulder blades off the floor, leaving arms extended. Slowly lower your head and shoulder blades. Repeat the exercise 10-15 times.
• Rest against the floor hands (hands and arms to the elbow should be flat on the floor), and toes - so that the trunk legs were parallel to the floor. Hold this position for 30-60 seconds (or more if you can). Perform 3-5 sets. This exercise will involve almost all the muscles of the body, including, strengthens abdominal muscles.