Last Updated on
Want to have a beautiful body and a healthy spine, to maintain flexibility for as long as possible? For this corresponds a muscles of the bark, and we will share tips on how to strengthen the muscles of the bark.
What is the muscle of the bark
This is a group of muscles of the body and pelvis, the area where the center of equilibrium is located. They are responsible for maintaining in good condition and stabilizing the back, thighs and pelvis.
Weak muscles of our body can cause poor posture, cause back pain and increase the risk of injury to domestic or sports.
Strong cortical muscles are important for every person, since this is:
- Increased support and protection for your back.
- Better control of movements.
- Improved balance.
- Correct, beautiful posture.
Every person’s back is subjected to different loads every day. If the muscles of the body are weak, they do not resist it. Then the load on the ligaments and joints increases, which leads to their overload and premature wear. In the future, damage to tissues, the emergence of chronic fatigue of the spine and back pain.
During sports, the back becomes a vulnerable place. If the muscles of the body are weak, loads on other muscles can lead to trauma to the back or waist. Each complex movement is preceded by contraction of the muscles of the cortex, which means that to achieve the best performance in various exercises like morning exercise and increase the strength of the blow, you must regularly train these muscles.
You need to exercise these muscles in order to:
- Improve intra-abdominal pressure.
- Prevent stagnant phenomenon in the pelvic organs.
- Lock the spinal column that supports our back in the right condition and gives our posture an attractive look.
- There was an outflow of venous blood from internal organs, and to strengthen the general condition.
Exercises that will help strengthen the muscles of the cortex
Now we know why strengthen the muscles of the bark. Consider ways to strengthen them. First of all, regular and correct training is needed for this. An important condition for performing movements is the correct position of the trunk and pelvis. During classes, breathe freely and deeply, do not hold your breath. Control it with the abdominal press to get the maximum effect. The basic exercises that develop these muscles can be carried out anywhere, since they do not require special conditions and additional funds.
Some simple tips on how to boost muscle bark:
1. Training of the abdominal muscles with the help of direct lifting of the body.
Lie on your back, bend your knees and rest on your heels, pull your socks on yourself. The loin should be pressed tightly to the floor. Hands stretched along the body. Pull the abdomen and lift the head first, and then the trunk so that the shoulders come off the floor. Then you can raise and lower the body or stay in this state for 30 seconds. In this case, breathing should be slow and calm.
2. Stretch with the rotation of the body along the spine.
Find the deepest transverse abdominal muscle, squeeze it and keep a tight all-time workout. It is deep from the navel to the chest.
Lie on your back, bending your knees, and pull your heels as close as possible to the buttocks. Shoulders firmly pressed to the floor. Then try to lower both legs in one direction to the floor as far as possible. Lower only while feeling tension, but not pain. Stay in this position for three breaths, then take the original position. Do the same in the opposite direction.
3. The bridge.
This exercise is for the gluteus and other muscle groups. Lie on your back, bend your knees. Keep your hands parallel to your body. Do not bend your back too much, but do not press against the floor. Raise the hips first and align them with the knees and shoulders. Stay in this position and take a deep breath three times. Return to the starting position and repeat this exercise several times.
4. Retention of balance, we train the muscles of the back.
Be on your knees and put your hands on the floor so that your hands are under your shoulders. Head and neck are in line with the back. The abdomen is retracted. Raise one arm and the opposite leg so that they are on the same straight line with the back. Take a deep breath three times. Then return to the starting position. Do the same exercise by lifting the other arm and leg.
5. Strengthen the muscles of the arms, shoulders, chest, back and abdomen with a stretch.
Lie on your stomach so that your chin touches the floor. Legs touch, feet together. Keep your arms outstretched as far as you can. Deeply inhale and lift the chest, arms and legs (which remain straight) at the same time. During exhalation, lower the limbs simultaneously.
These exercises are very important for strengthening the muscles of the bark. But in order for the posture to be correct, and the spine healthy only physical training is not enough – you need to monitor the position of your back constantly – while walking, when you are standing or sitting.