With regular training and a sedentary way of life back gets a heavy load that can cause pain and discomfort. We offer to your attention some high-quality video for relaxation and recovery spins, strengthening and increasing flexibility of the spine, which are created by coach Katerina Buyda. Video in Russian, so you will understand all the coach’s recommendations, which is especially important in such training.
Before proceeding to the implementation of programs Katherine Buyda advises to carefully watch the video and see the sequence of exercises, technique and execution. At the signal change position of a body and proceed to the next exercise.
За тренинге код куће препоручујемо преглед следећег чланка:
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- Топ 20 вежби за тонирање мишића и тела
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Four exercises for the back with Katherine Buyda
Katerina Buyda — Creator of the author’s training on the basis of fitness, yoga and dance. Her program not only will help you get a beautiful slender figure, but also a healthier body. The greatest care and attention need back and spine, which are the Foundation of the entire musculoskeletal system. Katerina Buyda created 4 diverse workouts based on static exercises and asanas that will help you to improve your body:
1. Exercise for the flexibility of the back (15 minutes)
This video will help you develop flexibility of the back, improve posture, bring back the natural curvature of the spine, to reveal the ribcage and the shoulder joints. Good flexibility in the spine will allow you to prepare for more challenging backbends. In the video for the flexibility of the back includes the following exercises and asanas: postures of the Sphinx, bow, cat, bridge, plow, wind, child, downward-facing dog with a twist, dog muzzle upwards.
2. Exercise for relaxation (relaxation) of a back (15 minutes)
For those who want to relax the back, improve posture and ease tension and discomfort, you should choose exercise to relax the back. It is based on a variety of twisting on the floor, which will help you to get rid of tension in the spine and lower back. Video for relaxing back includes the following exercises: 8 different variants of crunches lying on the floor, stretching, posture, wind, cats, child.
3. Exercise to strengthen the back (15 minutes)
If on the contrary you want to work on strengthening muscular corset and to make your back more powerful, then choose the video to strengthen the back. Due to the proposed exercises, you will also bring in the tone of cervical, lumbar and sacral regions of the spine. Attention to some of the exercises are shown in several versions, choose the most comfortable option for you. In the video for strengthening the back includes the following exercises: posture table, cat, Cobra, crocodile, downward-facing dog, grasshopper, iron bridge, baby.
4. Exercise for the health of the back (45 minutes)
In the video for recovery back came almost all the exercises that you met in the above-described 15-minute. You work and on flexibility, and on strengthening and the relaxation of the back. This is the most comprehensive workout for your back, so if you can spare the time, go for it.
The advantages of exercises for the back with Katherine Buyda
Please note the following benefits of regular exercise video for back with Katerina Buyda:
- You will improve your posture and straighten your spine.
- Get rid of pain in the back and waist.
- Increase the flexibility of the back and will be able to more efficiently and amplitude to perform including strength exercises.
- No dynamics and complex rebuilds, in each pose you will be 1 minute – workout static.
- The static postures of yoga best help to relax the back and improve flexibility.
- Most of the exercises are demonstrated in various versions, so you can choose the most suitable option.
- There are four workouts to choose from depending on your purpose: for flexibility, to strengthen, to relax and to revitalize the back.
- Katerina Buyda gives detailed comments on the implementation of technology to make your lesson as effective as possible.
Топ 20 вежби за држање тела и леђа
If you select the 15-minute sessions, the trainer recommends to do the following algorithm:
- Entry-level training: 1 lap (15 minutes)
- The average level of training: 2 laps (30 minutes)
- Advanced level training: 3 rounds (45 minutes)
If you will regularly spend for a spin at least 15 minutes a day, you’ll be able to protect yourself from potential back problems in the future. And if you are already faced with discomfort, stiffness and back pain, do not delay tomorrow’s training. Start engaging today.
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