The coach named exercises to strengthen the back

Several types of exercises are optimally suited for the complex development of back muscles. So, various extension options, including the classic "boat" and its modifications, help to work out deep stabilizer muscles. Olga Derendeeva-Kurtova, a top trainer at FitStars, an expert in adaptive physical education and sports, told Izvestia about this on June 17.

She said that pulling with one or two hands in the horizontal and vertical planes, as well as pull-ups, effectively develop the latissimus muscles. Hyperextension and various types of slats complement the training complex, ensuring the harmonious development of the entire muscle group.

"The selection of exercises is individual and depends on the characteristics of the person, the goals and objectives of the training," the coach added.

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The specialist highlighted the key principles of safe and effective back strengthening. It is important to combine strength exercises with elements of stabilization, which ensures the uniform development of all muscle groups. Special attention should be paid to the technique of execution — incorrect body position or excessive load can lead to injuries. Stretching and sufficient time for recovery should be mandatory components of the training process.

"If you have back problems, be sure to consult a specialist before starting classes. You can also train with lower back pain, if there is no inflammation — we do not do exercises during an exacerbation. If it's a chronic pain, exercise will help improve the condition," warned Derendeeva-Kurtova.

According to the expert's recommendation, the optimal training frequency for strengthening the back is three times a week. As for the safety of various exercises, the expert noted that with proper technique, most movements do not pose a threat to the spine.

According to her, special care should be taken when performing exercises with axial load, such as squats with a barbell on the shoulders. In case of intervertebral hernias, sharp twisting movements are contraindicated, which can be replaced by soft twists with stretching elements from the Pilates arsenal.

Earlier, on June 1, fitness expert Akulina Bakhturina told Izvestia about signs of dangerous pain after a workout. If pain occurs during or immediately after exercise, it is a dangerous symptom. Incorrect sensations in sports can be described as acute, sharp, uneven pain.