BACK TRAINING: How and Why!

Entrenar espaldaBack Training is an important activity to reach a state of complete physical wellbeing. Although usually it is done
for aesthetic reasons to instantly narrow waist and increase back size, keeping a toned back will help us improve our posture, prevent and improve injuries, gain muscle strength and ultimately achieve better support for the rest of our body.

Being a big muscle group, their different muscles work at different angles, so back training inevitably leads to divide it into zones: high and external dorsal, middle back, lower dorsal and lower back. We will therefore work each area separately and independently, with specific exercises for each part:

– HIGH AND EXTERNAL DORSAL:  work this area with very open grip exercises and angles above the head or perpendicular to the body. The most common exercises for this area are the barbell row and dominated.

Ejercicios de espalda

ejercicios de espalda

– MEDIA BACK: In this area mainly do rowing exercises with close and medium grip from the dumbbell or bar to the waist or sides. The most common for this area are the low pulley rowing and rowing with dumbbell.

Ejercicios de Espalda

 

Ejercicios de Espalda

– LOWER DORSAL: For this area work with very tight and inverted grips, and the most common are the milestones with arms stretched and inverted grip pull-down.

Ejercicios de Espalda

 

Ejercicios de Espalda

– LOW BACK: This zone will work with flexion at the waist, doing exercises of lumbar hyperextension and deadlifts with straight legs. These exercises help a lot to prevent back pain.

ejercicios de espalda

ejercicios de espalda

When training the back it is advisable to stretch the chest well before starting, to increase strength back. Also securely hold the bar, taking care that the grip is correct. And finally it´s usually better to do many reps with low weight.

From Valtrum we invite you to take care of your body as a whole, but especially to train your back, keeping it toned and strong. A healthy body will greatly improve your quality of life, and for it to have a healthy back will help a lot.

Have a nice week and See you next time!

 

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