Why does the spine hurt?
hold your body properly, which means not a stiff posture (because your back will hurt even more), but a straightened back in which your neck and rest of the body are slightly relaxed;
exercise in moderate physical activity - swimming, jogging and other aerobic exercises are required to keep your back straight and stable;
you avoid sitting for a long time… we know how impossible it can be sometimes, but even if you are forced to spend all your time sitting, get up from time to time and do unpretentious but effective exercises for your back.
Stretching and warming exercises, mandatory!
# stretching your back (4) Before embarking on the adventure of building and shaping your back muscles, it is imperative that you consult with your instructor or trainer prior to such an effort, then with an instructor or trainer who will carefully and gradually direct you to those exercises that are for you most effectively. Back exercises at the gym are considered among the most difficult, but do not be discouraged. You do not have to do all the exercises, but only the ones that suit you and will give you the best results. Whether you're in the gym to burn calories, speed up metabolism, build muscle mass, reduce or completely eliminate pain, and also improve posture, warm-up exercises are paramount before major back exercises. Research shows that not only recreational athletes but also professional athletes often forget about these exercises, increasing the chance of injury, stretching and inflammation after training.
These exercises are simple, last for 5-15 minutes, thus raising the temperature of your body, muscles and joints move better, and as soon as you feel you are hot, it means that you are shaking your body, ready for the essential training that made you go to the gym . Stretch, run at a moderate pace, or skip a screwdriver, the path to a well-shaped back will be easier.
Exercises for the back in the gym
No one got a perfectly shaped back overnight because no one said having a tight and filled back was a simple process. Because it's not. But it's worth the effort. Below, read what are the most effective exercises for your back and how you should perform them, and it goes without saying that (especially if you are a beginner) you have an instructor or on-call trainer to guide you to the most effective workout. There are different points of view regarding the structure of the back muscles, which are the parts that make up them, but the most important for training are the following: trapezoid and rhomboid (upper back), lower back (spinal muscles) and "bunches" (latisimus muscle) .
# 1 deadlift1. Barbell Deadlift… is considered a strenuous exercise that is not recommended immediately for beginners, but after a certain amount of time when those basic ones pass. This is actually “icing on the cake”, it is extremely difficult, but the results are quickly visible. And it represents an exercise at the top of your back training list. It is extremely important to perform it, because with the right technique you will avoid inconvenient injuries. Dead lifting is a group of exercises for the upper and lower back. The arms only serve to hold the bar, while the whole work is done by the back, which must remain straight. The support rests on the heels and the bar rises until you are in an upright position. It will certainly be difficult at first, but when a short or slightly longer period passes, it will be easier and easier for you to perform this exercise. A modification of this exercise is the so-called two-handed rowing in an incline where your knees are slightly bent and all your strength is in your elbows.
# 2 joints
2. Wide-Grip Pull-Ups are universal exercises not only for the upper back, but for the entire upper musculature. The joints are actually ideal for forming the famous "V triangle" on the back, and this exercise is performed in two ways: with the fists facing the bar (outside) or toward the bar (inside). Exercise affects the so-called muscle muscles, and the first sign that you are not doing the exercise properly is the feeling of pain in your biceps. The most important thing when performing it is that you work the entire joint from the elbow, not from the hands, and its triggers are exactly these muscles. The legs are crossed at the back. How many series you will be able to perform depends on you, but put together a training program that includes equal representation of all the exercises you need.
# 3 lat machine3. Exercise on a lat machine (Close-Grip Pull-Down) or so-called pulling is an exercise that tangles all the muscles of the back. In fact, it is a kind of replacement for wristbands and is worked by athletes who still cannot master wristbands. It is similar to the mechanism of the joints: the weight and the whole movement start from the elbow, not from the fist, and the thighs are pressed against the support (the bench you are sitting on).
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