1. Leaning forward and to the side
How to do wrong. Bend over, rounding your back and holding it in this position. A person turns out to be stooped both in the lower back and in the thoracic region. Performing this exercise in this way threatens to provoke the occurrence of back pain and exacerbation of all degenerative processes in the spine: protrusions, hernias, osteochondrosis. And the use of weight (in the hands, on the shoulders) will further aggravate the situation.
How to do it right. Put your feet on the width of the pelvis or shoulders. Leaning forward, bend your knees slightly and, keeping your back as straight as a table, perform a tilt. At the same time, you can rest your hands on your hips or knees. At the same time, neither the lower back nor the thoracic region should in any case be rounded.
2. Pull-up on the horizontal bar
How to do wrong. Moving the shoulders and shoulder blades towards the head, pull up, first lifting the shoulders and shoulder blades, and then pulling up the whole body. In addition, at the moment of pulling up, it is impossible to bend in the lumbar region and rotate the pelvis. All this threatens to worsen the work of the shoulder joints, as well as the work of the spine in case of a strong deflection in the lower back.
How to do it right. The hands should be positioned slightly wider than the width of the shoulders (about the distance of the palm). When pulling up, the shoulder blades should move down to the waist, and then, bending your elbows, stretch your chest to the crossbar, without bending to the lower back. The movements are performed only by the arms and back.
3. Dumbbell press over the head with two hands
How to do wrong. Raise your hands with dumbbells up from the shoulder-level position. The exercise is quite traumatic, because people usually do not keep their back straight (especially if they do not initially have an even posture). In this case, the shoulder joints are damaged. For women, to worsen their work, the weight of dumbbells from 3 kg in both hands is enough, for men — from 6 kg.
How to do it right. This is an exercise from the category of those that it is better not to perform at all. It can be replaced with another, similar one. With proper exercise, the arms with weights are separated to the sides and rise to 80-90 degrees, almost to a right angle. They are fixed and then slowly lowered. But this exercise, like all exercises with a load, can only be used by people who are already sufficiently physically prepared. It is better not to do it for beginners.
4. Stretching exercise — splits
How to do wrong. All splits change the work of the lumbar spine, that is, they act negatively on it and do not necessarily increase flexibility. Splits made with a deflection of the lower back — and this is how they are performed by untrained people — worsen the work of the spine. It’s better not to do them at home yourself either.
How to do it right. Twine can be replaced with half-twine. At the same time, one leg is stretched forward, the second remains bent. The exercise can be performed standing, sitting or lying down.
5. Exercise to strengthen the press — lifting the legs lying on your back.
How to do wrong. When performing this exercise, the work of the lumbar spine worsens. Nobody should do it at all.
How to do it right. The correct exercise to strengthen the press is that the legs are placed on a ball or on a low sofa so that the lower leg lies on it. Then the twisting is performed on the upper part of the press. That is, the hands at this moment are behind the head, and the upper part of the body is lifted off the floor, turning to the sides. The press in this position of the body works more efficiently, and does not include muscles that overload the lower back.
A few general tips for beginners.
The key to the success of training is not even in their duration and intensity, but in regularity. The body will gradually get used to the loads, and you will feel for yourself when they can be increased.
It is necessary to breathe deeply during exercises, without holding your breath, preferably with your nose. It is correct to exhale with the greatest muscle tension, and inhale when returning to the starting position.
It is better to drink water (simple, without gas, not cold, in small sips) when stretching, twisting and other flexibility exercises after training. During training, water is drunk in small sips with power loads in combination with dynamic warming up.
