Sports-And-Fitness

Strength training for a strong back

introduction

Backache is a widespread disease in this country alongside headaches. In particular, employees and workers who spend most of their working hours sitting in the office often complain of a sore back when they are at home on the sofa in the evening. Back training is important and can help, fix, and even prevent this problem. The back muscles include the broad back muscle, the rhombus muscle, the large round muscle, the small round muscle, the trapezius muscle, the long back extensor, the upper bone muscle and the lower bone muscle. A lack of training of these muscles can lead to the chest muscles shortening and a misalignment in the spine. Targeted back training can help relieve pain, prevent it and maintain mobility.

Good and effective strength training for the back should consist of various exercises and train all associated parts and muscles of the back to the same extent. In addition to back training, you should always do abdominal and chest training to prevent muscular imbalances.

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Figure back muscles

Back muscles

Trapezius -
Trapezius muscle
Deltoid -
Deltoid muscle
Small round muscle -
Teres minor muscle
Subbone Muscle -
Infraspinatus muscle
Large round muscle -
Teres major muscle
Broad back muscle -
Latissimus dorsi muscle
Back extensor (lower lying) -
Erector spinae muscle
Outer weird
Abdominal muscles -
M. obliquus externus abdominis
Belt muscle
(second layer) -
Muscle splenius
Scapula lifter
(second layer) -
Muscle levator scapulae
Small rhomboid muscle
(second layer) -
Rhomboideus minor muscle
Large rhomboid muscle
(second layer) -
Rhomboideus major muscle
Iliac crest -
Iliac crest
Gluteus Middle -
Gluteus medius muscle
Gluteus Muscle -
Gluteus maximus muscle

You can find an overview of all Dr-Gumpert images at: medical illustrations

Reverse rowing

„Reverse row with towel“ is a good exercise that shapes a broad back and trains the broad back muscles.

You need one Rod and two towels. The towels are wrapped around the rail and hung on the rail. The legs are on the Heels on the floor on. The whole Body is stretched and in a line. Now pull the body as close as possible up to the bar and stays straight in one line. The top position is two to three seconds and then the body is lowered back into the starting position.

Alternating dumbbell rows

Another exercise is that „Alternating dumbbell rows“ and is ideally suited for training the hood muscle.

The Legs are shoulder width apart apart at torso bent forward. Of the move is in straight, not round. The dumbbells are left hanging in front of the body in the starting position and then alternately lifted and lowered at the beginning of the exercise. The Dumbbells will be there up to chest height guided, kept short and then let it sink again.

Bent Lateral Raise

„Bent Lateral Raise“ is ideal for training the upper back and shoulders.

The starting position is like the "Alternating dumbbell rows" with a shoulder width stand, the Upper body bent forward and the Dumbbells hanging down by the straight arms. When running, both arms are at the same time stretched to the side and raised to shoulder height. The tension is briefly held in the upper point and then the arms are lowered back into the starting position. The "Lifting movement" should definitely not over the shoulder line take place, as this can lead to injuries and overloads in the shoulder joint.

One-armed cable pull row

The „One-armed cable pull row“ is a classic exercise for lower back muscles and additionally stabilizes the trunk.

The starting position for this exercise is one Step position with your left foot about one meter in front of your right foot. The right hand grabs the cable and the The upper body is inclined slightly forward. Of the The back is straight. During the execution, the cable pull is pulled up to the level of the chest. During the Pulling the upper body becomes light to the right turned up. The end position is then held briefly before going back to the starting position. After ten repetitions have been performed for one side, the process is now transferred to the other hand and side.

This exercise also has an increased potential for error. It is therefore essential to learn how to perform movements under the supervision of an expert and to start with light weights.

Lat train

At the "Kneeling lat pulling“Mainly the broad back muscles are trained.

The starting position is kneeling in front of the lat pulldown so that the body forms a line from knee to head. The arms are stretched upwards on the lat pull bar. Handle width should be about shoulder width. Depending on the width of the grip, you train different parts of the muscles to a greater or lesser extent. Now the bar is pulled slowly and in a controlled manner towards the upper chest, keeping the upper body straight at all times. The head is an extension of the spine and the gaze is directed straight ahead. Then the bar is slowly let up again into the starting position.

Back stretching

The „Back stretching“ is one of the basic exercises for the back and trains alongside that Back extensor the hamstrings and gluteal muscles. This exercise is done on a piece of equipment, usually one 45 ° incline bench.

The basic position in the device is reached when the ankles are held on the footboard by the padding and the thighs are resting on the pads below the hips. The Arms are crossed in front of the chest and the The back is kept straight. From this position the Back slowly lowered down, until a 90 ° angle between upper body and thigh arises. When lowering, you inhale and hold the tension briefly at the bottom. Then the upper body is back up until it forms a straight line with your legs. Exhale from the bottom up. The simpler variant is to keep the upper body statically straight during the exercise. With something more complex version, the upper body becomes vertebra by vertebrato straighten up, starting at the bottom of the spine.

Dumbbell deadlift

A Exercise for advanced and professionals is this „Dumbbell deadlift“. This exercise is better at home than the barbell deadlift because a dumbbell is more readily available at home than a barbell.

In the best case, the starting position is in front of a mirror shoulder width. The dumbbells are to the right and left of the feet. Now crouch down and grab the dumbbells, taking the Back must stay straight and the Head in line with the spine is. The gaze is always directed forward (in the mirror). The abdominal muscles are tensed and the body is now slowly straightened. The dumbbells are brought as close as possible to the sides of the legs. The strength to straighten up comes only from the legs and lower back. Of the move stick with it always straight and the exercise should slow and controlled are executed. The back and legs are then stretched at the same time and it is exhaled. The simultaneous straightening process and the other numerous features to watch out for are what make the deadlift so complicated.

Above all, a curvature in the lower back, but also head posture and knees should be avoided. When the upper body is in the upright position, the shoulders should be pulled back without lifting them. The hips are pushed forward minimally. Then the downward movement begins, in which all steps are now carried out in reverse order.

Performing this exercise correctly only has a benefit and is only then healthy. Therefore, one should first practice the technique without large weights and only start increasing the weights after learning the technique. For these reasons, this exercise is absolutely only suitable for experienced and advanced strength athletes. When learning the exercise, an expert should always stand by and observe the execution and posture and take corrective action.