Best back exercise

August 9, 2021

Today, most people choose to live a sedentary lifestyle. We all know that a sedentary lifestyle is quite stressful for our bodies. Have you ever wondered what your lifestyle does for your back muscles? If you sit constantly, your muscles could atrophy.

Back muscle training is generally never skipped. We all want to have a nicely sculpted back when it comes time for swimsuits and for hours, hours in the sun by the pool. You may want a V-shaped torso or a thinner waist. In addition to defining the body line, the back muscles have several very important functions.

What are the benefits of maintaining back muscle?

The group “back muscles” actually consists of several different muscles. There are five major, larger muscles in the back; the latissimus dorsi (1), rhomboids (2), trapezius (3), and erector spinae (4).

(1) A large muscle located under the armpit and extending to the end of the ribs. This muscle is responsible for the movement of the shoulders.

(2) A muscle that is located just above the middle of the back, and is responsible for the movements of your scapula, or shoulder blades

(3) A muscle that extends from the neck to the middle of the back. Its function is to move the shoulder blades

(4) Muscles that extend along the spine and they control extension and lateral movement

Back exercises will improve your posture, reduce the risk of injury and increase the range of your endurance. In addition, it will help build a V-shape physique and will reduce lower body pain.

Also, if you normally lift weights, ie do weight training, they could become a little lighter for you. You will definitely need to increase the number of weights after you have worked out your back muscles.

Book your gym appointment if you are currently sitting and reading this. To set up an appointment you only need few moments. No excuses!

back exercise

What exercises to do to build back muscles?

  1. Kettlebell Swings

Put the kettlebell in front of you. Straighten your back and prepare for the exercise. Reach for the kettlebell handle with both hands. Keep your back straight at all times. Pull the barbell between your legs, then quickly pull the kettlebell to shoulder height with your arms straight in front of You. Watch how hard you swing the kettlebell. Return to starting position and repeat again. Repetitions are without a break.

  1. Barbell deadlift

Squat and grab a barbell. Keep your chest raised, your shoulders tucked in back, and your gaze forward. Focus on shifting your weight to your heels and keeping the bar as close to your body as possible. Lift until the bangs are at thigh level and lower. Repeat after moving to the starting position.

  1. Dumbbell Single-arm Row

Find a flat bench and place your right hand on it. Place your right knee on the bench and your left knee to keep your balance on the ground. Grab the barbell with your free hand and lift it so that your elbow is stretched and bent (as if you were rowing).

This is just a small part of the exercises that are practiced for better and firmer muscles, and these 3 are the most common. You can arrange a set of exercises with a coach of your choice. In few clicks set up your appointment. 

Be sure to warm up before each workout to avoid muscle injury. Remember, as you progress in your workout, don’t forget to challenge yourself. If you stay on the same weight of exercises longer, your body will not need the energy to go through the exercises so there will be no effect.

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