Exercise machines and their benefits
In the modern rhythm, it is very difficult to adhere to a calm rhythm and schedule. If a business person does not have sports on his schedule, it will be difficult for him to find time for it.
Do not forget that such exercises for the back also have a healing effect - they help reduce waist size, weight, and generally strengthen the body.
How to make it yourself
You can make a fitness machine for your health at home yourself. An excellent option is an inclined board. For arrangement you will need a wooden sheet, polished on both sides. The upper part is fixed at a height of 130 cm, the inclination is 45 degrees. You can attach handrails or ribbons 40 cm long to the top of it. To prevent slipping during exercise, the board can be covered with a soft cloth.
It’s not difficult to make such a board at home.
Despite the fact that it is homemade, such a simulator allows you to carry out full-fledged complexes for stretching the back, pumping the abs and strengthening other systems. The advantage of such training is the savings on purchasing a gym membership, as well as the opportunity to devote time to your health, even when the weather is bad outside the window.
Another alternative to expensive exercise equipment is to install a crossbar. Back exercises using it are carried out in passive mode. The hinged design allows you to stretch the ridge in all departments. It is usually installed in a doorway, which allows it to be used at any convenient time. Such a simulator can be removable or stationary, depending on the method of fixation. To get results, just hang on it for 30 seconds every day.
Special exercise machines will help restore the health of the spine and always maintain it in normal condition. They are installed not only in the halls, but also at home, for classes according to an individual schedule. Selecting a suitable device is based on your goals and individual characteristics of the body. Some take compact ones, since there is not much space in the apartment, others take stationary ones, taking into account the need to constantly engage in exercise therapy. Not only reviews are taken into account, but also recommendations from experts.
Back trainers and their types
All devices for sports can be divided into two types (according to the load that occurs on a person) - strength and cardio:
- Cardio exercises are aimed at the overall health of the body, help develop the respiratory system, strengthen the heart and blood vessels, and are responsible for endurance. Helps reduce weight.
- Strength training machines are responsible for strengthening various muscles and developing muscle mass. Thanks to the increase in this mass, fat tissue burning occurs even while the body is resting.
Exercise therapy (therapeutic gymnastics) is prescribed for those who primarily need muscle development. This requires special exercise equipment for the back and spine. Outwardly, they look like an arc where you can lie in any direction.
These simulators were specially developed by medical engineers to strengthen the lumbar area.
Preparing for the first lesson
Before the first lesson, you need to be examined (pass the necessary tests, do an ultrasound, go through the necessary specialists), and get advice from a therapist. If you do the exercises incorrectly, you can injure your spine and worsen your health.
If you are undergoing rehabilitation after any disease or surgery, you must consult a surgeon and therapist. After receiving medical reports, you can consult with a rehabilitation doctor or gym worker who can choose the ideal training program for you.
Before you start exercising, do not forget to stretch your muscles a little (this should involve bending the body and head, bending and other exercises). Remember that overexerting yourself during such activities is prohibited.
If you experience any pain in your back or lumbar region, stop playing sports immediately. The duration of classes should be from half an hour to one hour.
Effective exercises at home for the whole bodyAbdominal vacuum exercise - instructions on how to do it correctly at home. All the subtleties and secrets from the pros + 100 photos
Machine leg extensions are the best technique for performing exercises in a sitting position. All the subtleties, secrets + instructions for you!
When exercising every other day, you will get ideal support for your back muscles. To strengthen them and lose weight, you need to start with cardio exercises and end the workout with strength exercises.
Terms of use
Before using exercise machines for the back, spine and against hernia, you should seek the help of a therapist. A specialist will not only help you decide on the types of devices, but will also tell you how to perform the exercises correctly.
Also, before starting classes, you need to do a short warm-up so as not to injure your muscles. The warm-up program usually includes head tilts, backbends, and arm rotations.
Don't get too carried away while training. As soon as back pain appears, the activity should be stopped. The optimal exercise time for a healthy person is forty to sixty minutes, for those undergoing rehabilitation - from twenty to half an hour. The effect of training will only appear if it is regular.
If one of your training goals is to build muscle mass, then before starting strength training, you need to devote time to cardio exercises.
Types of simulators
An exercise bike is probably the most affordable home cardio exercise machine (for all muscle groups). Thanks to exercises, you can straighten your posture and strengthen your spine.
Overcoming the psychological barrier
A spinal injury always entails long treatment and painful rehabilitation. Sometimes patients give up: training does not bring results, the muscles of the body ache and every movement brings pain.
Instructors need to monitor these patients closely and not allow fear and helplessness to consume the mind. It is because of this that doctors recommend conducting the first classes in gyms.
Trainers should convey to the patient that regular exercises will help improve posture, restore flexibility to the spine and restore the range of habitual movements. Also, in no case should you follow the lead of the person being rehabilitated and allow the load to be reduced due to pain.
Strength training equipment
Pumping of the back and muscles of other parts of the body on such exercise machines occurs thanks to traction, which gives a load. Manufacturers of various simulators today offer a wide variety of similar simulators:
Top pull - looks like an ordinary bench for sitting. It has a handle similar to the letter “T” (attached with additional weights). The load can be changed - you need to add or remove weights on the back wall.
Row (both lower and upper) – looks like a rowing machine. The pull handles are located at the bottom or in the middle.
Exercises for a thin waist and flat stomach. TOP 20 best solutions + instructions with photos and videos!How to pump up your abs in a week at home? The best exercise system for beginners! Exercises for girls and men
How to run to lose weight - a review of the most effective methods to lose weight in your legs and stomach. Instructions with photos and videos!
Photo of a back exercise machine
Side exercises are simple and effective methods for losing weight at home. Burn fat quickly and effectively!The best exercises for the hips - an overview of the most effective techniques. Instructions with photos and videos + full complex from the trainer!
How to jump rope - expert advice and training program for beginners. Instructions on how to use a jump rope to lose weight!
