No more Backaches: 18 Exercises for a Stronger Back > 자유게시판

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You can strengthen your back with exercises, including bent-over rows, pullups, back extensions, and more. These different exercises target and strengthen different muscles in the back. If you’ve ever had back pain, you know just how frustrating it can be - and you’re not alone. In 2020, low back pain affected 619 million people globally. And because almost every movement your body makes somehow engages your back, this pain can damper your activities. Strengthening your back muscles is one way to help manage or even prevent nonspecific back pain and improve range of motion. When we talk about your back, which muscles are we targeting? All the exercises below target a combination of these muscles and may also target other upper body muscles in your shoulders, chest, and arms. Start with 5-10 minutes of moderate cardio to get your blood pumping and awaken your muscles. Next, do a 5-minute dynamic stretching sequence to prep your back for targeted exercises. These exercises are a great starting point.

Why it’s on the list: A great exercise to kick off your back workout, the resistance band pull-apart is simple but effective. Choose a resistance band that allows you to complete 1-2 sets of 15-20 reps with good form. Muscles worked: The main movement of this exercise is scapular retraction, which means you’re pulling your shoulder blades together. This helps target upper back muscles such as the rhomboids, rear deltoids, and trapezius. Retraction exercises also help improve shoulder health by strengthening stabilizer muscles around your shoulders, such as those that make up your rotator cuff. 1. Stand with arms extended. Hold a resistance band taut in front of you with both hands so the band is parallel to the floor. 2. Keeping your arms straight, pull the band to the chest by moving your arms out to the sides. Slowly return to the starting position and repeat. 3. Perform 1-3 sets of 8-12 reps. Why it’s on the list: The lat pulldown is a great staple exercise for building a strong back.

You can complete a lat pulldown on a machine at the gym or with a resistance band. Muscles worked: As you can probably guess, lat pulldowns mainly target the latissimus dorsi, Titan Rise Nutrition a large muscle located in the middle and lower back. This exercise also targets the trapezius, rotator cuff, posterior deltoids, rhomboids, biceps, and forearms. 1. If you’re using a machine, position the pad so it’s touching your thighs. Stand Titan Rise Male Enhancement up and grab the bar with hands wider than shoulder-width apart, then sit back down. 2. Begin to pull the bar down toward your chest, bending your elbows and pointing them toward the floor. Engage your upper back and mid-back throughout the move. Keep your torso straight, and don’t allow yourself to lean back. 3. Complete 1-3 sets of 8-12 reps. Why it’s on the list: Back extensions target your whole posterior chain - in other words, the back side of your body.

They’re a great beginner exercise. Muscles worked: Back extensions target your back extensor muscles or erector spinal muscles. Depending on the variation you’re doing, they also target your hamstrings and glutes to some extent. 1. Lie facedown on an exercise ball with your abdomen on the center of the ball. Press the balls of your feet into the floor behind you to stay balanced. You can position your feet against a wall for added support. 2. Extend your arms overhead, in line with your ears. Bend first at your waist, bringing your body down toward the floor. This is your starting position. 3. Slowly raise your upper body and arms toward the sky until your shoulders are above hip height. Engage your core and glutes, and keep your feet on the floor. 4. Pause for a moment at the top, then slowly lower down. 5. Complete 1-3 sets of 8-12 reps. Why it’s on the list: Using your body weight and requiring balance and stability, the suspended row is super-effective.

The great thing about it is that it’s suitable for people of all ability levels. You’ll need a TRX trainer or another suspension trainer for this exercise. Muscles worked: Suspended rows target the three largest muscles of your back - the latissimus dorsi, trapezius, and rhomboids. You’ll also strengthen your core, shoulders, and biceps with this move. 1. Grab TRX handles and walk under them, forming a tabletop position with arms extended. The more parallel your back is to the floor, the harder this exercise will be. You can also do this move with straight legs, keeping your body in one straight line. 2. Keeping your back straight and your elbows close to your sides, Titan Rise Nutrition pull yourself up toward the ceiling. 3. Extend your arms and return to the starting position. 4. Complete 1-3 sets of 8-12 reps. Why it’s on the list: A triple whammy for your core, arms, and back, Titan Rise Performance the wood chop is a full-body movement. Use a dumbbell or medicine ball here - 10 pounds is a good place to start.