Exercise "boat" for the back: benefits and technique. Exercise "Boat" What muscles work with the boat pause

- this is not only beautiful, but also important for health, since the muscular corset supports the spine. The best way to strengthen your back, shoulders, and abs is with the boat exercise, which can be done in a variety of variations depending on your fitness level.

What is the purpose of the exercise?

Traditionally, this type of gymnastics is used in the complex of therapeutic physical culture for spinal curvature, disc displacement, and osteochondrosis. It is intended, for the most part, for the lumbar muscles of the back, shoulder joints. But the improvement of the exercise allows it to be used for other purposes.

Go in for sports, stick to proper nutrition and!

Bodybuilding has recently also included the boat, performed both at home and in the gym. According to professional trainers, the method under consideration effectively helps to strengthen the muscular corset, straighten the back, even when exercising exclusively with its own weight. If you add any load, then the exercise helps to work out the latissimus dorsi, biceps, triceps and the so-called wings.

In addition, in body flex, which is very popular among women, it is also recommended to perform a boat to reduce the girth and also strengthen the abdominal muscles. As a result, you can achieve not only an even beautiful posture, but also a flat, elastic abdomen.

The benefits of the exercise "Boat"

The described technique of therapeutic gymnastics has the following positive effects on the body:

• restores the normal position of the displaced umbilical ring;
• strengthens the solar plexus area;
• creates a muscular corset to support the spine;
• helps with curvature;
• reduces pain in osteochondrosis;
• promotes greater joint mobility and the development of cartilage tissue;
• improves blood circulation in tissues;
• eliminates extra centimeters in the waist, abdomen;
• normalizes the activity of the heart;
• restores the correct
• creates favorable conditions for the digestive system;
• eliminates violations of the neuro-reflex connections.

As you can see, the “Boat” exercise, despite its simplicity, is a universal and multifunctional way to normalize the mechanisms of many systems of the human body and form an attractive figure.

Boat techniques

Classic:

1. Lie on your back, stretch your arms along the body and press your palms tightly to the body.
2. Bring your legs together, socks and heels should be in contact with each other.
3. Pull in the stomach, inhale as much air as possible to feel the expansion of the diaphragm.
4. Raise straight legs up (30-40 cm).
5. In parallel, raise the head, upper body, including shoulders, from the surface to exactly the same height. In this case, the support should be on the area of ​​the buttocks and the sacrum.
6. Hold your breath, count to 8 and lower yourself to the floor, relax.
7. Do 3 repetitions.

"Boat" on the contrary:

1. Lie on your stomach, stretch your arms forward, palms down, place them shoulder-width apart.
2. Straighten your legs with your toes away from you also shoulder-width apart.
3. At the same time, raise the limbs, leaning on the pelvic bones and abdomen.
4. Stretch your palms and feet in opposite directions, linger in this position for 7-10 seconds.
5. Relax, repeat 4 times.

1. Starting position - lying on your back.
2. The legs are tightly brought together so that the socks and heels are in contact with each other.
3. The arms are straight and tightly pressed to the body.
4. We begin diaphragmatic breathing: on inspiration, the stomach is drawn in, and on exhalation it protrudes forward.
5. Now we raise our legs up by about 40-50 cm.
6. The back, arms and head are raised to the same height.
7. The buttocks and the sacrum area serve as a support here.
8. In this position, hold your breath for 8-10 seconds.
9. Slowly exhale and return to the starting position.

Important! During the exercise, the head is directed strictly forward. The greatest tension is felt in the muscles of the back and abdomen.

Reverse boat

This version of the boat exercise will help reduce the circumference of the waist and hips, as well as strengthen the vertebral back. Regular exercise will lead to improved overall health, increased energy, and an uplifting post-workout mood. We advise you to start with 4 sets of 10 seconds.

1. Starting position - lying on your stomach.
2. Hands are extended forward. Palms pointing down.
3. The legs are straight, the socks are elongated.
4. At the same time, we perform the following movements: raise the upper body and legs to the most comfortable height.
5. The support is the pelvis and abdomen.
6. We hold our breath for 10 seconds and begin to stretch the body from the palms to the feet in opposite directions.
7. Exhale slowly and lower yourself to the starting position.

Important! The head is directed strictly forward, the gaze is fixed directly. In no case should you turn your head in different directions. This can lead to injury - displacement of the cervical vertebra.

Important nuances

To obtain the greatest healing effect during the execution of the boat, we recommend that you take into account the following nuances:

• The boat can be practiced for 10 minutes a day, both in the morning and in the evening. Morning workouts will help you cheer up and recharge your batteries for the whole day. An evening boat after a hard day will help unload a tired back and relax.
• It is better to perform the exercise on an empty stomach or 2-3 hours after the last meal. Drinking water is allowed.
• All movements during the training process are performed smoothly and slowly. In the negative phase, jerking and throwing limbs are unacceptable.
• Proper breathing during exercise will ensure the most rapid weight loss.
• At the end of the workout, you need to relax your back. This can be done using the vertical fold exercise.

Healing effect on the human body

The boat is a universal exercise for everyone, which brings many benefits. It has a general strengthening and health-improving character. In addition, it has no restrictions on health and age. Pay attention to what specific effect this exercise has on various areas of the body.

• Strengthening the abdominal muscles: makes the stomach flat and beautiful.
• Strengthening the back muscles. This exercise is especially useful for women with large breasts. Under weight, with age, the back can hunch. By regularly performing the boat, this can be avoided.
• Placement of the umbilical ring. Lifting weights, falling, sudden movements can lead to a violation in the body of neuro-reflex connections between various internal organs. This can be the cause of obesity in the waist, insomnia, malfunctions of the heart and gastrointestinal tract, and disorders of the pelvic organs. The boat brings the umbilical ring to its normal position.
• Formation of a strong muscular corset and a beautiful posture.
• Stimulation of blood circulation.

The main task of the boat exercise is the formation of a beautiful figure and the normalization of the work of some systems of the human body. The constant practice of various variations of the boat leads to the disappearance of fat folds on the sides, a decrease in the volume of the hips and waist, straightening the back, straightening the shoulders and acquiring a royal posture. Especially recommended for people leading a sedentary lifestyle.

Nowadays, a good figure and beautiful abs are a rarity! Many women and men have been afraid of belly fat for years and do not know how to get rid of it. But there is one way out. In order to properly pump the lower back and effectively dry the press area, there is a boat exercise.

This lesson can be attributed to a variety of therapeutic exercises. The waist, back and shoulder joints receive the greatest therapeutic effect. Boat exercise is useful for both men and women.

In order for the healing effect to be most pronounced, you should pay attention to a number of some recommendations:

1. Give training a few minutes a day, preferably in the morning after waking up, as well as in the evening. Morning classes will invigorate you before the start of the working day and energize you. And evening workouts will help to relax, relieve fatigue and relieve tense back muscles.
2. Should be engaged in the absence of food in the stomach. You should eat 2-3 hours before your workout. You can drink some water.
3. Movement during exercise should be smooth. Try to move slowly, without jerking, do not throw your limbs abruptly.
4. During exercise, you need to breathe properly. This will help you lose weight faster.
5. Relax your back at the end of your workout. There are many ways to do this: hanging on the horizontal bar, massage, swimming, sauna, special stretching.

Effect on the body

This activity can be called unique. What is its effect on the body?

It has a number of the following features:

1. During its execution, postural muscle fibers are included in the work. Regular exercises involve only superficial fibers. Here, the inclusion of the inner layers (postural) located near the spinal column occurs. During a power load, it is quite difficult to work out the deep layers of muscles. This can be achieved with this exercise.
2. Straight spine. If you want to have a perfect posture, then this lesson is what you need for this purpose. Regular exercise helps to correct the spinal column due to the work of internal muscles.
3. Loose back and joints. The load on the joints and back under the influence of their weight are the problems that can be encountered with most exercises. The occupation does not limit people suffering from diseases in this area. Indeed, in the “lying” position, the load on the joints and the spinal column is excluded. Therefore, the lesson is accessible to everyone.

Muscles involved in the exercise

The "boat" exercise has two ways of execution:

• classical;
• back.

What muscles are involved in both cases? The lesson does not apply to power types of training and is not aimed at burning adipose tissue. It is static, improves tone and strengthens:

• muscles on the buttocks;
• abdominal muscles;
• long muscles located on the back.

When performing a workout, these zones work the most. Let's take a closer look at his technique.

How to do the exercise in the classical performance? You should start with three sets of 8-10 reps. For beginners, this is the optimal amount. With regular exercise, breathing will be trained, and muscles will be strengthened. After several sessions, try to increase the number of approaches. Each time the training should be more intense, increase the pace.

Correct body position during exercise

1. You need to lie on your stomach and relax.
2. Legs should be extended. They do not need to be bent at the knees. The feet at the toe and heel should touch.
3. The arms are extended along the body and tightly pressed to it.

Classic boat technique

1. It is very important to learn how to breathe. Lie down in the starting position and take a deep breath. In this case, the stomach should be drawn inward as much as possible. When exhaling, it returns to its original position.
2. Having trained in breathing, you can start working with the body, legs and arms. Legs, tightly pressed one to the other, lift up about 50 centimeters from the floor. At the same time, we tear off the body and head from the floor. At the same time, we hold our breath. The body makes a curve in the shape of a semicircle. During execution, try to reach further with your head and shoulders.
3. We exhale, at the same moment lowering the head and legs. We accept the starting position and repeat all the steps again.

Pay special attention to the position of the head. She must look ahead. Do not turn your head to the sides to avoid shifting the vertebrae in your neck. This rule applies to both versions. The main load goes to the press and back.

Reverse Boat Technique

"Boat" is well suited for the harmony of the abdomen and hips, and is also indispensable in working on posture. This method is a little more complicated than the previous one. At the initial stage, it is optimal to perform 4 sets lasting from 10 seconds. The intensity of the workout should increase over time.

Correct body position during exercise

1. Sit on the floor in a prone position.
2. Put your feet straight and pull your toes. There may be a small gap between them.
3. Stretch your arms out in front of you, palms down.

Reverse boat exercise technique

1. As in the previous case, start the "boat" by adjusting the breath. Lie down in the starting position and, as you inhale, pull your stomach inward. On exhalation, the abdomen returns to its original position.
2. We start training by analogy with the classic version. We tear off both legs from the floor, stretch our head and shoulders as far as possible. The body forms a semicircle. Remember to keep your head straight.
3. We hold the position of the arc for a few seconds, while breathing is stopped. At the same time, we stretch our arms and toes to the sides, as if stretching the body.
4. After some time, we exhale the air and gradually take the initial position. Do a few reps.

The benefits of exercise

The influence of the "boat" on the body has already been mentioned above. After classes, the effect of healing and shaping the figure is obvious. But what exactly is the benefit of this exercise? This is what we will try to figure out. So:

1. It forms a flat stomach and strengthens the abdominal muscles.
2. Helps to avoid problems with the back and spine, forms a straight posture. Especially useful for women with large busts.
3. Stimulates blood circulation.
4. Excellent disease prevention. Brings the body into tone and has a general strengthening effect. Effective for injuries and injuries. Helps to fight insomnia and makes the figure toned. Prevents diseases of the heart and blood vessels, as well as the gastrointestinal tract, improves efficiency.

Boat exercise benefits those people whose lifestyle is mostly not active. It perfectly strengthens the body and leads to the formation of a slender figure.

We also recommend reading the article - back exercises in the gym. Thank you all for your attention! Follow our releases, share articles and leave comments. We will be very happy)

People who want to improve their physical shape and, as a result, their health usually immediately go to the gym, without even thinking about the fact that you can perform exercises that are quite light in technique at home. Such exercises include the “boat” so unloved by everyone - one of the best for correct posture.

It also has a beneficial effect on the press, it will be excellent as a strengthening for the spine and for the back. This exercise also has many variations that are suitable for different levels of developed muscles.

The benefits of boat exercise

The benefits of the “boat” are invaluable - women who do this exercise stably lose centimeters in both the waist and hips in a few months. As a result, a beautiful posture and an elastic tummy also appear.

The beneficial effect of the “boat” exercise on the body:

• Returns the displaced umbilical ring to its normal position.
• Strengthens the solar plexus.
• It has a beneficial effect on the muscular corset of the spine.
• Improves posture.
• Reduces pain in joint diseases.
• Increases the production of cartilage.
• Improves joint mobility.
• Accelerates blood circulation in tissues.
• Reduces the waist and stomach.
• It normalizes cardiac activity.

How to do the boat exercise correctly?

For each type of "Boat" is done in its own way.

The classic "Boat" is done like this: a person lies on his back, stretches his arms along the body and presses his palms tightly to the body. After the legs are brought together, a prerequisite is the contact in pairs of socks and heels. The stomach is drawn in, the maximum possible amount of air is inhaled, and only after that the straight legs can be lifted up. Usually they raise centimeters by 35.

In parallel, raise the head and upper body to approximately the same height. Attention: the support should be on the area of ​​the buttocks and the sacrum! In this state, you need to stay at least 8 seconds, and then take a break, and you can repeat again.

Different ways to do the exercise

You can also highlight another similar exercise - also “Boat”, but vice versa: a person lies on his stomach, stretches his arms forward, palms down - hands are shoulder-width apart. The legs are straightened with toes away from themselves at exactly the same distance, at the same time all the limbs are raised, the support is the bones of the pelvis and abdomen. Stretch your arms and legs in opposite directions, hold out in this position for about 10 seconds.

An addition to the “Boat” exercise can be the “Storm” exercise: the position is the same as in the previous exercise, but the body remains not static - it needs to be dynamically rocked, as if on waves. Periodically, you need to touch the floor with the outside of the foot and palms. The only caveat is that this exercise can be done without interruption for about 3 minutes.

There is also a “Boat” side: a person lies on his side, stretches his arms up, legs remain straight. The limbs are raised 20 centimeters from the floor and linger for about a minute in this position. Support in all types of exercises is unchanged - on the pelvic bones.

If you feel excellent sports potential in yourself and have a good physical shape, the following type of “Boat” will suit you: all of the above types are done sequentially - first lateral, then classic, then lateral again and then return to the starting position.

By doing at least a little bit of the above exercises every day, it is quite possible to strengthen not only the muscles of the back and lower back, but also the pectoral ones in a few months. This exercise is very useful for women - it reduces centimeters at the waist and hips, strengthens the buttocks and makes the press more prominent.

However, you should remember about proper breathing - the greatest load should be on exhalation. By changing your diet a little (removing junk food), you can lose weight well.

Exercises in this group are great for maintaining women's health - they normalize the microflora of the genital organs, reduce the pain of premenstrual syndrome and, most surprisingly, significantly reduce the risk of infertility.

Video on the topic of the article

The back boat exercise is loved by all those people who have been practicing it for a long time. This movement should be well known to fans of crossfit and bodyflex. She has several more names - Superman and Swallow.

She's well works out the main muscle groups, gives a feeling of lightness and pleasant fatigue at the same time. Those who have just started practicing it note that the exercise is rather difficult to perform, but gives a good effect.

In fact, making it according to all the rules at the initial stages is not so simple. This movement is easily suitable for those who are in good physical shape. Those who have started practicing it recently should try to follow all the necessary recommendations when doing it in order to quickly master it and get the desired result - a slim figure and a toned stomach.

The benefits of this movement - 9 facts

This movement involves a huge variety of different muscle groups. What muscles work:

It also has many positive properties:

1. Formation of an ideal posture. Correct posture is not only of aesthetic importance, but also contributes to the anatomically correct location of internal organs. Although it is more effective for posture;
2. Strengthening the muscles of the corset. Contributes to the formation of the correct position of the spinal column, the prevention of osteochondrosis and other diseases of the spine;
3. Development, first of all, of the joints of the spine, as well as the shoulder and hip joints. Stimulation of the production of joint fluid and strengthening of the cartilage layer.
4. Improving blood flow in internal organs and tissues;
5. Restoration of the disturbed process "tension-relaxation" of muscles. Due to pain and spasms in the muscles of the back, this process is disrupted, and it can be difficult for the muscles to relax even at rest;
6. Favorable effect on various body systems - the vascular system, the digestive system and others;
7. Recovery of disturbed nerve impulses. Superman helps to relieve spasm in the muscles, release the nerve roots and restore the normal functioning of the organs;
8. This movement activated by therapeutic gymnastics instructors in the composition of exercises for the treatment of various curvature of the spine and osteochondrosis. In this case, you need to contact the doctor to clarify the nuances of performing the swallow, since with a different degree of curvature, the types of loads and their number are individually selected for each patient.
9. Also this movement helps. See about on our website.

Boat exercise technique

In the classic version, the superman exercise lying on the floor, or simply the "boat", involves the muscles of the press, hips, back and. At the beginning, a warm-up is recommended, in which any active movements can be included. to warm up the muscles. Then you need exercises aimed at stretching the muscles of the back.

How to do it right:

1. We lay down on our back, stretch our arms parallel to the body.
2. The legs are in close contact.
3. At the same time, raise straight legs and arms up, leaning on the buttocks.
4. We linger in the maximum position for a few seconds, lower ourselves, lie down on our backs and relax for three counts.
5. We repeat the exercise three times to start. With each workout, increase the number of repetitions.

See the video for more details:

You can try different versions of the superman pose, depending on what kind of physical shape you are in.