Many people think that you need weights or a pullup bar to train your back, but this Simply Not right. Body weight exercises are also an effective way to strengthen the back muscles. Exercises that use your body weight as resistance are usually very complex and great for activating your stabilizing muscles.
why come back Strengthening Exercise is important
A strong back is important for more than just looking good. work together With your abdominal muscles, an conditioned back can protect your spine and improve your body alignment, and help you Avoid sprains and strains.
Many of us sit down Function, which means we usually sit down for hours in a forward leaning position which puts a lot of pressure on him our Backbones. Regular back training can be Improve your posture It is the most effective way to prevent back pain.
6 Back strengthening exercises For a stronger comeback
Today we would like to show you Six great exercises to train your back:
How to create a defined back with these exercises:
- Choose three exercises
- Do 3 sets of each exercise with 90-120 seconds of rest between sets
- Do 10-12 repetitions of each exercise and adjust (for plank: hold 30-60 seconds for one set)
2. Drag Superman
For additional resistance:
hold the resistance squad Between your hands and extend them with your shoulders pulled back.
3. Quadriceps lift
4. Low plate
5. The bridge
6. Pull down the side wall
Do you want to improve your general fitness and train your entire body? Get the adidas Training appFind core exercises, HIIT workouts, and more!