The trainer called the ways to build back muscles

Fitness trainer Anna Motina named ways to build back muscles. Her words are reported by “Championship”.

The expert advised to start with pull-ups. To do this, you need to hook your hands on the crossbar, then, as you exhale, pull yourself up, bending your arms at the elbows and trying to touch the crossbar with your chin. On inspiration, return to the starting position. Motina advises doing five to seven repetitions.

For the next block of exercises – traction – you will need an expander tape. The trainer suggests performing a pull to the belt with one hand. To do this, you need to move one leg a little forward and fix the expander under her foot. It is necessary to lean forward slightly and take the expander with the hand opposite to the front leg. Next, as you exhale, you need to bend your arm at the elbow and pull the expander handle to your belt, and then return to the starting position. You need to repeat the exercise 10-15 times for each hand.

You can also perform traction to the belt with both hands at once. To do this, you need to put your feet slightly wider than your shoulders and fix the expander under both feet. The exercise is performed in the same way as the previous one, only simultaneously with both hands.

Another type of traction is deadlift. Starting position – legs slightly narrower than shoulder width, the expander is tied around the feet so that it is stretched when you stand at full height with your arms down. “As you inhale, slowly bend down, while keeping your back straight. As you exhale, slowly straighten up, pulling on the expander, ”Motina explained the exercise technique and noted that 10-15 repetitions are required.

Earlier, fitness trainer Anton Komarevtsev named the best exercise for back pain. He advised walking with a heavy book on your head for three sets of one to three minutes each day.