Find out how they can help improve posture, health and physical performance
Back training, very popular in gyms, is essential for health. This is because the back muscles are responsible for keeping the body stable, aligned and moving. Strengthening these areas offers numerous benefits, both for well-being and for daily physical performance.
Strengthening your back isn’t just for those who want to improve their posture or have a more beautiful body. Lucas Kobol, technical specialist at Bio Ritmo, a high-end fitness brand, points out that the muscles of this region play a fundamental role in balance and all routine activities.
“Back training is essential to prevent serious injuries and improve spinal stabilitymaking it easier to handle heavy objects on a daily basis and increasing confidence in carrying out physical activities in general, as well as improving appearance as a result,” he says.
Back training, like any other, must be done with the help of a professional. “But it is important to remember to always perform the exercises under the supervision of a professional, to avoid future problems, such as discomfort and pain in the spine”, reiterates Lucas Kobol.
Below, check out some exercises to include in your back workout with the guidance of a trained professional!
1. Front pull
Similar to the chin-up, but on the cable, the front pull works the latissimus dorsi, trapezius and biceps. This exercise helps improve back strength and posture, as well as giving you more trunk stability.
2. Row bent over
With your body bent forward, hold the bar with your palms facing you and pull it towards your abdomen. This exercise activates the latissimus dorsi, helping to strengthen your back and improve your posture.
3. Rowing with a surge
With your body leaning forward, pull the bar towards your body. This exercise focuses on back musclessuch as the latissimus dorsi, trapezius, rhomboids and posterior deltoids, being excellent for increasing strength and stability.
4. Deadlift
One of the most complete exercises, the deadlift works not only your back, but also your glutes and hamstrings. It helps strengthen the lower back and spinal erectors, which are essential for spinal stability and body control.
5. Lumbar hyperextension
Lying on your stomach, perform the trunk extension movement, focusing on strengthening lower back. This exercise is great for those who suffer from back pain, as it helps relieve tension and improve spinal stability.
Important precautions
To guarantee the benefits of back training it is important to pay attention to some precautions:
- Always warm up your body before starting exercises, preparing your muscles and joints;
- Focus on correct technique, keeping your shoulders back and avoiding arching your back too much;
- Vary the exercises, with rows and pulls, to work the whole posterior region;
- Start with light weights and increase gradually, giving priority to correct execution;
- After training, stretch your back to relax your muscles and speed up recovery;
- Respect your body’s limits and take breaks when necessary so as not to compromise your body.
By Beatriz Aguiar
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
