Exercise "Boat": use for back and body. Exercise "Boat" for beginners

The age-old problem of women - sagging breasts, ugly posture, slouching shoulders and fatty folds on the sides. Agree, a beautiful fit body - the dream of absolutely any person, regardless of gender and age category. Most often, these problems occur in women after giving birth and feeding: the shape is lost, muscle tone weakens. And many just spit on their figure, taking it for granted and inevitable.

This is a gross mistake. Love yourself, your figure, do physical exercises, and you will regain the elasticity of the muscles again. Remember that a beautiful figure starts from the back, or rather, from a posture. Nobody paints a hunched back and lowered shoulders - all this adds extra years, makes you an insecure person with a mass of complexes and a bunch of problems. Not to mention the fat deposits below the scapula, which only aggravate the situation.

However, sometimes it happens that with weight everything is normal, but weakened muscles of the back spoil the posture, and because of this, often the abdomen appears - as a result of a curved spine. To avoid such problems, we recommend that even slender people watch their back and strengthen it with the help of special highly effective physical exertion. We suggest not to wait for tomorrow and try right now the exercise "Lodochka", which will help make the chest elastic, the back is even, and the posture and gait regal.

What does the lesson give?

It affects the upper back, waist, abdomen and shoulders muscles , helping them to strengthen. Exercise "Lodochka" is very similar to a children's carousel and at first glance it may seem quite simple, although it is not. It will be hard for physically unskilled people who are not at all friendly with the sport.

But regular exercises will help you get used to, tighten your chest and strengthen your back. Especially the exercise is recommended to people who lead a sedentary lifestyle. It perfectly picks up the abdominal press, improves blood circulation, digestion, strengthens the area of the solar plexus and removes fat from the sides.

In addition, breathing problems disappear. With this exercise you will be able to get rid of abnormalities in the umbilical ring forever. You will forget about constipation, dyspepsia, dystonia, pain in the abdomen, insomnia, lethargy, increased acidity and pelvic organs.

Your muscles will regain elasticity and the skin will become more elastic. In addition, the exercise "Boat" will lift the mood. The benefits of physical exertion are enormous and tangible, as we see. Excess kilograms in a short time will begin to disappear.

Preparation before training

If you really seriously and permanently decided to do 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 strain the dorsal muscles, then you can start to practice. The main goal of the implementation is the cyclicity and smoothing of sharp movements (transitions).

It is the correct preparation that will save you from injury and stretching. Before classes it is not necessary to overeat - it is better to conduct training on an empty stomach in the morning hours. It is allowed to drink water. So, if your goal is to lose weight, then in addition to physical exercises, balance your diet.

Effective exercise "Boat" for the back

Lie on your back, hands should be along the body. We begin to slowly lift both legs 30 cm above the floor, without bending them in the knees. At the same time tear off the head, upper body and shoulders from the floor. We hold in this position and count up to 10 times. The head is looking only forward. The back and abdomen are in a stressed state. We relax and repeat again (in three approaches). If you find it difficult to immediately lift your chest and shoulders, then you can simply reduce the shoulder blades. Watch your breathing.

Lesson # 2 for weight loss

Exercise "Boat" is done lying on his stomach. The initial posture: the feet fit tightly to each other, the legs together, rest on the socks, hands along the body with brushes to the floor, and the chin is pressed to the surface (you can put a sheet).

On exhalation, we raise our legs, bend them in the lap and grab our hands by the ankles or our feet. We exhale, hold our breath, unbend our knees and lift our head and chest. In this case, the hips are torn off the surface of the floor. We strongly bend the lower back. Please note that only the navel area remains on the floor.

Now we start to slowly swing, like on waves, (back and forth) and count to ten. Then relax and return to the lesson. The main thing - do not overdo it, start with 3-5 times, gradually bringing up to 10. Exercise "Boat" for beginners will help to bring the form in order 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 immediately feel a rush of strength and a pleasant pain in the muscles. Regular exercises normalize metabolic and endocrine processes in the body, which is very important when losing weight. Literally for a couple of months you can throw off up to five kilograms, strengthen muscle tone, get rid of the "orange peel" on the stomach and buttocks, and forget about your health for good.

Lesson # 3 on the back

Exercise "Lodochka" has a beneficial effect on the neck, spine, abdomen, waist and back. This is done on the back. We wrap our arms around our bent knees, strain our back muscles and begin to swing. Do this for 10 seconds and return to the starting position.

Pull your arms along the body, legs straight. With a sharp movement we take out the pads of our fingers to the toes of our feet, without bending our knees. Professionals can touch their knees with their hands straight. Immediately say that at first it will be very difficult, but do not despair and do not give up. Atrophied muscles will eventually give in to you, and the result will be noticeable.

Final part

Give training at least 10-15 minutes a day. Always watch your posture, try to sit and walk evenly. A useful exercise "Boat" on the abdomen and back will make the muscles developed and strong. And even in adulthood you will not be afraid of problems with the spine. And the admiration that you see in the eyes of people around you, will inspire you to continue playing sports. Now, useful habits will work for your health, which is doubly pleasant.