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A set of exercises sitting and lying on the floor! physical education card file on the topic

Lower back pain sends people to the hospital more often than any other illness. When a person is faced with such an illness, he has to limit himself in almost everything and end up staying in bed for a long time. Unfortunately, there is no single approach to treating back pain. This is a difficult situation for doctors, because such sensations are always caused by different reasons.

Low back pain is often the result of a number of factors related to a person's lifestyle. Special exercises for back and lower back pain can help you get rid of discomfort easily. They can be aimed at improving the functioning of the cardiovascular system or stretching muscles - in any case, they will relieve pain and reduce the risk of new back discomfort.


Exercises for back and lower back pain

What is special about this type of charging?

Firstly, exercise in bed after sleep is valuable because it requires a minimum of effort and conditions from a person. Agree, in order to do a full set of exercises, even the shortest ones, you need many conditions. For example, you need to put on appropriate comfortable clothes, pick up dumbbells, and lay a mat on the floor. And the main thing is to find at least 20 minutes for all this, in the end! But the “bed” version of gymnastics does not require any of the above!

Secondly, it is very important that such gymnastics is extremely safe. The fact is that after sleep, in the morning in bed, you are still very “warm” and relaxed. Your muscles are warmed up, which reduces the risk of stretching and damage to almost zero.

Read also:  Top 40 simple stretching exercises for men (standing and lying down)

Thirdly, after waking up, you often don’t want to get out of bed. And there is even a temptation to take a nap a little more. Each of us knows how it ends.

So, gymnastics in bed for the lazy is an excellent way to get out of bed on time and the first time. And the secret here is simple: when we start to move, even making simple movements with our toes, blood flow increases. As a result, our body awakens faster.

In fact, doing exercises in bed in the morning according to Bubnovsky is a real life hack on how to easily force yourself to get out of bed in the morning!

And you don’t need to force yourself to get up, you just need to start doing the first exercise for your feet.

What muscles are involved?

Stooping and other postural disorders, osteochondrosis and back pain - these are the complaints that, unfortunately, have recently become most widespread, and the reason for this is a sedentary lifestyle, incorrect body position while working at the computer and, as a result, weakness of the muscle corset . You can compensate for all these gaps if you regularly devote time to working with your body. You can start with one boat exercise, gradually expanding your workouts and increasing their duration.

The boat is an effective and simple exercise that can be found in various training complexes.

Training systemWhy do you include the exercise?
Therapeutic and recreational gymnasticsFormation of beautiful posture, work with spinal curvature
BodyflexIn combination with aerobic breathing, it helps to work out the abs (we recommend effective abdominal exercises in the gym) and reduce waist size
Strength trainingTo strengthen core muscles and progress with heavy weights

The boat or Superman is a universal exercise without age restrictions, and it has a healing and general strengthening effect. This effect is achieved through the complex work of the following muscles:

  • gluteal,
  • flat abdominal muscle,
  • longus dorsi, extensor spinae and quadratus lumborum muscles.

Correct execution of the exercise allows you to use and include in the work, in addition to the superficial muscle layers, also postural ones. What does it mean? The postural muscles are located much deeper in the body, in close proximity to the spine. Their main task is to ensure a vertical position for the body during physical activity due to correct posture. The peculiarity of the internal muscles is that they are quite difficult to work out in standard strength training. It is the static load during the exercise that engages them in their work best.

The benefits of exercising in bed

Bubnovsky’s lazy gymnastics is joint gymnastics. There are other options for exercises in bed, ranging from breathing activities to those that strengthen the back, abs, and so on. We will talk about such Tibetan longevity gymnastics next time. Follow the publications.

Today we will focus on the joint complex, since healthy joints are a guarantee of health, a good figure and excellent well-being.

Here are the main advantages of such gymnastics:

  1. it makes us cheerful and energetic in the morning;
  2. gives a good mood;
  3. ideally takes care of the condition of those who lead a “sedentary” lifestyle and move little;
  4. safe with a minimum of contraindications;
  5. minimizes the risk of osteochondrosis, arthrosis and other similar diseases;
  6. makes the back muscles strong and strong;
  7. improves heart function;
  8. helps to truly and, at the same time, gently wake up;
  9. makes joints flexible and healthy;
  10. normalizes blood pressure;
  11. is an effective prevention of constipation, which helps minimize the risk of hemorrhoids;
  12. removes tension from the spine and lower back;
  13. normalizes blood circulation;
  14. protects against pain;
  15. suitable for almost everyone, including the elderly;
  16. has a minimum of contraindications.

Possible contraindications

There are practically no contraindications for such gymnastics. This is what its author himself claims. But still, you shouldn’t do it if:

  • you have a high temperature;
  • severe weakness;
  • very high or low blood pressure;
  • there are acute inflammatory processes;
  • there is an oncological tumor;
  • you are recovering from strokes, injuries, heart attacks, after operations, childbirth, cesarean section.

In any case, it is highly advisable to consult a doctor if you have even the slightest doubt about your health.

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Lying leg curls in a machine will help tighten your leg muscles. There is a simulator in any gym, and not only men, but also women love to work with it, which makes their legs even more attractive and beautiful. The exercise is relatively easy, but there are important points that cannot be ignored in order to achieve the desired result. Description and benefits of the exercise Due to the fact that the thigh muscles responsible for bending the legs are used extremely rarely in everyday life, the quadriceps of people who do not specifically train them are small. In order for the body to look symmetrical and beautiful, and the muscles to develop evenly, it is imperative to work out this muscle group. The best option is to bend the legs while lying down, during which the muscles will be properly trained. Muscles involved The exercise works the muscle groups of the legs, so it is not surprising that many athletes always work in the gym with such a simulator. Did you know? There are between 640 and 850 muscles in the human body, and 200 of them are used during walking. Basic This is an isolated exercise for the hamstrings. For this reason, girls especially loved it. Additional In addition, the work includes the popliteal, calf and gracilis muscles. In addition to them, the tibialis anterior and rectus femoris muscles work as stabilizers. How and how much to bend the legs Despite the apparent simplicity of performing lying leg bends, the execution technique is not always correct for those involved. But it depends on this whether they will get results or just waste their time. Execution technique First of all, you should customize the simulator for yourself. The angle of the leg supports should be adjusted so that the limbs, when the athlete lies down on the bench, rest against the bolster. This is the starting position for this exercise. Additionally, you need to install a bolster so that it rests slightly below the heel on the shin. And, of course, determine the weight you need. You need to lie down on the exercise machine bench and rest your feet on the bolster. The pelvis should be pressed tightly against the bench, and your hands should grasp the special handles. As you inhale, you need to bend your legs so that the roller points towards the buttocks. Having reached the maximum load point, you should stop for a while so that the quadriceps get a load - exhale. As you inhale, slowly, without haste, lower down. Important! At the lowest point, the knees do not straighten completely, otherwise you can injure the tendon of the inner thigh. Number of repetitions and training program The number of repetitions directly depends on the athlete’s level of training and the goals he is pursuing. You need to start with less and gradually increase the load. For example, if the goal is to burn fat, then a beginner will need to perform 2-4 sets of 13-25 repetitions. The break between approaches in this case should be 1-2 minutes. The weight needs to be selected so that you have enough strength to complete the required number of repetitions. There is no need to try to repeat what experienced athletes do on the first day. Important! Lying limb curls are a formative exercise, so it is recommended to perform them after basic exercises to build muscle mass in the lower body. Tips and recommendations In order to learn how to perform the lying leg curl exercise correctly, below are the main mistakes that novice athletes make. Basic mistakes of beginners The main mistakes that beginners make include the following: Full extension of the knees at the lowest point. This is not recommended, since the load on the muscles is not maintained. Uncontrolled "walking" of the limbs. The legs need to be quickly raised up and slowly, while controlling the movements, lowered down. This way the load will be optimal and the training effective. Knees hanging off the bench during training. This is unacceptable because it can cause injury. Newbies have a lot of weight. There is no need to get carried away with excessive loads. At first it may seem easy to do the exercise, but it is worth considering that for an untrained person, a heavy load can damage the hamstrings. Did you know? The first bodybuilding machines were invented in Sweden in 1857. Features of the exercise Despite the general simplicity of the exercise, there are still a number of features that are worth paying attention to: You need to firmly press your pelvis to the bench and fix your body. Hands hold tightly to the special handles of the simulator. Your legs should be raised high so that they almost touch your buttocks. The downward movement is slower than the upward movement. The knees do not need to be straightened at the lowest point so that the muscles are tense all the time. Contraindications Before going to the gym, it is best to consult a doctor to analyze the state of your health and build a training program on this basis. There are no special contraindications for lying leg curls. It is only worth noting that the exercise is not recommended for people who have diseases of the knee joints. It is important to monitor your feelings during training. There should be discomfort, since the muscles are under constant tension, but pain should not be allowed to occur. How can you replace the exercise? If there is no such exercise machine in the gym or you want to have an alternative for home workouts, then you can perform other exercises that work the same muscle groups. One of these would be leg raises from a standing backward position. It activates the hamstrings, glutes, calves and lower back. In addition, it will also develop flexibility and balance skills. Leg curls can be done at home while lying on the floor. 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