Back pain It is one of the ills of our society, normally associated with a
bad posture when we work sitting down (among other things). Paradoxically, despite this,
the back one of the great forgotten in our sports routines, prioritizing the strengthening of
the ABSthe arms or the buttocks.
The best way to avoid annoying back pain is
prevent them and this is done in the form of a sports routine that strengthens the
lumbar musculature. And we are not just talking about disciplines like
Yoga or Pilates (which are very useful), but also specific exercises focused on
gain strength and muscle tone in addition to improving mobility.
For this reason, it is important that, within the weekly training plan, you dedicate a few days to the
back exercises. To make it easier for you, the fitness experts at
Metropolitan Club propose a series of exercises focused on strengthening the back and which you can incorporate into your routine
How it’s done: Grab the pull-up bar with both hands at a reduced distance between the hands, that is, positioning them in the middle of the grip. Your arms should be extended and your spine slightly upright, while you sit with your knees secured by the machine’s own pads. Next, slide the bar up to your chest as you lower your elbows.
This back exercise fulfills a function similar to that of the
pull ups but, unlike these, it is a more
comfortable for the possibility of sitting on the pulley. In this case the limit of the range of movement will depend on the
flexibility of each body, so we don’t have to be able to bring the bar to the chest.
How it’s done: For this exercise, a place is required to remain suspended and allow you to pull with your hands, from the scapulae, with the aim of bringing the chest to the height of the grip point (the bar, rings or selected grip). You must hold onto a raised bar with both hands, leaving the rest of your body suspended. Next, flex your arms, raising your body and bringing your chest to the height of the grip point.
It is one of the exercises for back more
popularbut also one of the most demanding since it requires great strength in the
upper body of the body. But don’t worry, since you can adapt it to your physical form, doing it first with the help of
An eraser placed on one of your feet and tied to the bar. A good time to perform pull-ups can be
after warm upwhen the muscles are active, but not tired.
Low Pulley Row
How it’s done: For its execution, with a closed grip, the chest upright and the elbows slightly separated from the trunk, pull it towards the hip. You can also perform a Bend-over row or Standing Row, although in the latter case the load may be excessive for the lower back.
It is one of the exercises with more loads
popular of back training, as well as being one of the most complete. There are several types: the
mechanical rowing with pulley, which exercises the muscles of the entire back; and the
barbell rowthe most complete, which activates and stimulates the trapezius, lumbar, dorsal and arms.
How it’s done: stand in front of a bar with your legs slightly apart, beyond the width of your shoulders and simultaneously flex hips, knees and ankles until you reach to hold the bar with both hands (when gripping the bar with the palms of the hands facing towards your body, spread your hands far enough so that your knees do not bother you). Keeping your back in a neutral position, contract your abdomen and press from your feet and pull from your hands simultaneously to lift your weight off the floor. Avoid bending your arms, they must be extended at all times and in internal rotation (elbows pointing out), not in external rotation.
You can substitute the bar for the resistance of a
eraser that you tread with your feet, one
kettlebell or one
dumbbell grabbing it by one end.
Front plank with arms exercise
How it’s done: Get into a high plank position, with the palms of your hands and the balls of your feet resting on the floor and your body straight, from your head (always in a neutral position) to your feet. Next, flex the elbows one by one until the point of support is the forearms and come back up alternating arms.
This is an exercise that mainly strengthens
our arms and core, also playing with the resistance that constant movement supposes. The gaze should always be directed towards
a fixed point with the head in a neutral position and in line with the body to avoid
neck pain. Looking, for example, just ahead of our hands, will facilitate a correct posture.