Back training should be considered in two categories. The first is, of course, the association with heavy workouts in the gym, but should only people who want to build their back muscles train?
Nowadays, many people lead a sedentary lifestyle, and we often choose positions that are not natural and put a strain on both the back and the spine itself. Back training is therefore recommended by doctors to people who have problems with pain in this part of the body. However, you should remember about possible health contraindications. To do back training, we do not need a gym, specialized machines or a professional plan. Sometimes a little free space in our home is enough for back training. However, before we move on to the examples of exercises, it is worth introducing the issue of back muscles. They are a very important group of muscles in our body. This is due to the fact that they are used in almost every activity. Of course, the back muscles are mostly involved in standing poses. It is also worth adding that the back muscles are the main stabilizer of the spine and our figure depends on them. Properly selected back training can make us feel a definite improvement after just a few days. However, for it to be effective enough, both in terms of the appearance of the back and getting rid of the pain, it is necessary to delve into its secrets. You can read below about what a back training should look like, what its principles are and what to keep in mind.
Back training – things to keep in mind
Despite the fact that the back muscles are numerous and their structure is complicated, the back training itself is not difficult to perform. In order to properly care for the back, however, a complex, multilateral training consisting of several exercises should be used. Muscles should be engaged at different angles during back training. It is also very important that the exercises during back training are performed correctly. If done badly, they can cause us more problems than relief. The consequences of improperly performed exercises may be injuries, strains and back pain. All these factors have a very negative effect on the spine. When training your back, it is worth remembering a few important rules. It is very important to keep an eye on your position while exercising, pull your shoulder blades down, vary the exercises, do not overload your spine, and do the lower back exercise last. So how do you do the exercise during back training?
Back training – exercises
Back training should begin with a proper warm-up. It should include exercises to stretch the tendons and joints, arm swings, bends and twists of the torso. For people who are more advanced in training, warming up before the actual back training should be done with a light load. It can be, for example, an exercise with dumbbells. After a dozen or so minutes of warm-up, you can start the actual back training. The most popular exercise is pull-ups. It provides a very comprehensive development of the back. However, it should be noted that this exercise should be performed by people with strong arms. It is not technically complicated, but requires a lot of effort. Another exercises that are worth choosing during back training are dumbbell or barbell pull-ups. Both of them strongly engage the muscles of the back. If you want to do back training regularly, you should think about the gym. Certainly, we will find many tools there that will help us take care of the figure and correct posture. A very good solution is to pull down the bar or perform exercises on the bench. Back training should be varied. It must include both muscle stretching, strengthening and typical sculpting exercises. The last ones include, among others training with a barbell, commonly known as bench press. However, all of the exercises listed above require appropriate equipment. It is similar with the desire to train at home. It is worth buying a bar. However, there are exercises that do not require us to use specialized equipment and allow us to perform back training only with our body. We will present one of them. First you should lie on your stomach. Then the hands should be placed next to the shoulders. Then bend the lumbar as much as possible. This position should be held for at least a few seconds and the exercise repeated several times.