The eternal problem of women is sagging breasts, ugly posture, stooped shoulders and fat folds on the sides. You must admit that a beautiful fit body is the dream of absolutely any person, regardless of gender and age category. Most often, such problems occur in women after childbirth and feeding: they lose their shape, muscle tone weakens. And many simply spit on their figure, taking it for granted and inevitable.
This is a gross mistake. Love yourself, your figure, exercise, and you will regain muscle elasticity again. Remember that a beautiful figure starts from the back, or rather, from the posture. Nobody is painted with a hunched back and lowered shoulders - all this adds extra years, makes you an insecure person with a lot of complexes and a lot of problems. Not to mention body fat below the shoulder blades, which only exacerbate the situation.
However, sometimes it happens that everything is fine with weight, but weakened back muscles spoil the posture, and because of this, the stomach often appears - as a result of a curved spine. To avoid such problems, we recommend that even slender people monitor their back and strengthen it with the help of special highly effective physical activities. We offer you not to wait for tomorrow and try the exercise “Boat” right now, which will help to make your chest elastic, your back straight, and your posture and gait regal.
What gives the lesson?
It acts on the upper back, muscles of the waist, abdomen and shoulders, helping them to strengthen. Exercise "Boat" is very similar to a children's carousel and at first glance it may seem quite simple, although this is not so. It will be hard for physically unprepared people who are completely not friends with sports.
But regular exercise will help you get used to, tighten your chest and strengthen your back. Especially the exercise is recommended for people with a sedentary lifestyle. It perfectly pumps up the abdominal press, improves blood circulation, digestion, strengthens the solar plexus and removes fat from the sides.
In addition, breathing problems disappear. With this lesson you will be able to permanently get rid of violations in the umbilical ring. You will forget about constipation, dyspepsia, dystonia, abdominal pain, insomnia, lethargy, high acidity and pelvic organ disease.
Your muscles will regain elasticity and your skin will become more elastic. In addition, the “Boat” exercise will cheer you up. The benefits of physical activity are colossal and tangible, as we see. Extra pounds will begin to disappear in a short time.
Preparation before training
If you really seriously and for a long time decided to go in for sports, eliminate health problems, get rid of back pain and lose weight, then we advise you to carefully prepare. To begin with, learn to relax and tighten the spinal muscles, after which you can start the session. The main goal of the implementation is the cycling and smoothing of sharp movements (transitions).
It is the correct preparation that will protect against injury and stretching. Before classes, do not overeat - it is better to train on an empty stomach in the morning. Allowed to drink water. So, if your goal is to lose weight, then, in addition to physical activity, balance your diet.
Effective exercise “Boat” for the back
Lie on your back, hands should be along the body. We begin to slowly raise both legs 30 cm above the floor, without bending them at the knees. At the same time we tear off the head, upper torso and shoulders from the floor. We are held in this position and count up to 10 times. The head only looks forward. The back and stomach are in tension. We relax and repeat again (in three approaches). If you find it difficult to immediately raise your chest and shoulders, then you can simply bring the shoulder blades. Watch your breath.
Lesson number 2 for weight loss
Exercise "Boat" is done lying on his stomach. Initial posture: the feet fit snugly against each other, the legs together, lean on the socks, hands along the body with the hands on the floor and the chin pressed to the surface (you can put a sheet).
As you exhale, spread your legs, bend them at the knees and grab your hands at the ankles or feet. We exhale, hold our breath, unbend your knees and raise your head and chest. In this case, the hips are torn off the floor surface. Strongly bend the lower back. Note that only the navel area remains on the floor.
Now we begin to slowly swing, as in the waves, (back and forth) and count to ten. Then we relax and return to the lesson. The main thing - do not overdo it, start from 3-5 times, gradually bringing it to 10. Exercise “Boat” for beginners will help to get in shape and drive fat reserves from the hips and waist.
In addition, it will improve the microcirculation of the spinal cord, pelvic and solar plexus. You will immediately feel a surge of strength and pleasant muscle pain. Regular exercises normalize metabolic and endocrine processes in the body, which is very important when losing weight. In just a couple of months you can lose up to five kilograms, strengthen muscle tone, get rid of the "orange peel" on the stomach and buttocks, and also forget about feeling unwell.
Lesson number 3 on the back
Exercise "Boat" has a beneficial effect on the neck, spine, abdomen, waist and back. This option is done on the back. Wrap your arms around your bent knees, strain your spinal muscles and begin to sway. Repeat for 10 seconds and return to the starting position.
Stretch your arms along the body, legs straight. With a sharp movement, we reach with our fingertips to the toes of our feet, without bending our knees. Professionals can touch their knees with their head straightened. We must say right away that at first it will be very difficult, but do not despair and do not back down. Atrophied muscles will begin to succumb to you over time, and the result will be noticeable.
Final part
Give your workouts at least 10-15 minutes a day. Always monitor your posture, try to sit and walk evenly. Useful exercise “Boat” on the stomach and back will make the muscles developed and strong. And even in adulthood, you will not be afraid of spinal problems. And the admiration that you will see in the eyes of those around you will inspire you to continue playing sports. Now, good habits will work for your health, and this is doubly pleasant.