Why is it advisable to train your back regularly?
The back is a crucial part of our body. It consists of various muscles, from the smallest to the largest, which play an essential role: not only do they help stabilize the body, as do the other muscles of the trunk, but also influence our body posture. Each of the muscles is important, whether it is to stabilize the pelvis, promote the movements of the shoulders, arms and even the head. So, apart from the aesthetic side, a toned, firm and well-trained back allows us to move correctly, have a good posture and prevent possible injuries. If you have a weak back, you know that joint discomfort and pain often stem from poor posture or muscle imbalance.
5 exercises: here’s how to quickly work your back at home
That’s why it’s recommended to maintain your back by training it frequently with specific, well-targeted training. Today, we are going to offer you a series of exercises to practice at home, 2 to 3 times a week, performing them simultaneously to better enjoy their benefits. Of course, you need to supplement them with a healthy diet to avoid gaining too much weight. If you follow this physical routine regularly, you will not only be able to tone your back, but you will also regain incredible shape and a boost of energy to face the daily grind.
This exercise is very satisfying, as it works the back, shoulders and stomach at the same time:
Lateral arm lift with dumbbells
This exercise will work more specifically on the upper back, biceps and triceps.
Push-ups with dumbbells
This exercise will stimulate the triceps, biceps and upper back.
Push-ups to work the upper back
This exercise will work the abdominals, upper back and triceps.
To sculpt the back and have more graceful shoulders, this exercise is ideal:
By practicing these exercises regularly, your back will look great and you will be able to say goodbye to the bulges that poison your life!
What is the best sport to strengthen your back?
Moving, leading an active lifestyle and escaping a sedentary lifestyle is the guarantee of physical and mental well-being. Without overdoing it either, doing a little sport helps to strengthen the muscles, slim your figure and prevent all kinds of injuries that can occur in different areas of the body, especially in the spine.
So, among the most recommended sports activities to strengthen the spine and strengthen the back, we suggest the following disciplines:
- Walking: Walking frequently on a flat (non-irregular) surface is a great practice for strengthening the lower body, improving circulation in the legs, and toning the gluteal muscles.
- Swimming: We don’t teach you anything, it’s a complete sport that allows you to both strengthen and tone the muscles of the back, arms and buttocks.
- Pilates: The postures adopted in this type of exercise are great for improving muscle elasticity and toning the abdominal muscles. The best part is that it promotes “extra protection” for the spine. And if you often suffer from back pain, you should know that Pilates noticeably helps to strengthen all the back muscles.
What is the most effective exercise for strengthening back muscles?
Pulls : This is probably the most suitable exercise to strengthen the back muscles. And for good reason, it is a complete exercise, since the muscles of the upper back, trunk and arms are all used during the activity.
How to strengthen the lower back part?
Having firmness and tone in the trunk and back is essential for improving posture and recovering faster if you suffer from back pain. By working harder on muscle strengthening, you reduce the risk of developing back problems.
Here are two effective exercises to focus on:
The side plank is perfect for strengthening the sides of your core muscles and lower back.
How to proceed?
N.B: Be sure to keep your back in an aligned position throughout the exercise.
That’s right, it’s very trendy right now! This type of exercise is recommended for the whole body: squats help strengthen the glutes, hamstrings and back, among other muscles.
How to proceed?
N.B: Be careful not to crouch beyond a 90° angle. And, tell yourself that simple little squats are enough to strengthen your muscles.