The back muscles are a large muscle group that are important for many people to train. There are a lot of people with back problems that can be reduced through the right training. Our advice is to do this together with a personal trainer. If for some reason you cannot do this, we are happy to give you a number of exercises that you can do at home to train your back muscles.
Five exercises to train your back at home
We have selected a number of effective exercises for you for
each muscle group. Below are the 5 most effective exercises to train your
back:
- Bridge Exercise: Sit on your back, legs together and place your
feet flat on the floor. Raise your buttocks until your thighs and
torso form a straight line. Hold this position for about 10 seconds
and tighten your buttocks and back muscles. The more trained you are,
the longer you can keep this up.
- Superman: Lie on your stomach down and stretch your arms
and legs. Raise one arm/shoulder off the floor along with your
opposite leg. Hold this for a while and then switch
sides. Advanced users can also do this exercise with both arms,
shoulders and legs at the same time.
- Plank: Place your elbows, forearms, and toes on the
floor. You stretch out the rest of your body. Try to keep your
body as straight as a straight plank and hold that position for a
while. Start with 10 seconds, but gradually build up to 30
seconds.
- Rowing: Use two weights or water bottles. Place
your feet hip-width apart, bend your knees slightly and tilt your upper
body forward. Keep your back straight and your arms at your sides
throughout the exercise. Then you will make rowing movements by
moving your elbows far back, and back again. Hold that pose for a
while and return to your starting position.
- Squats: Place your feet shoulder-width
apart. Then bend your knees, tilt your upper body forward (keeping
your back straight!) and stretch your arms out in front of you. Hold
for a moment and then stand up straight again by tightening your buttocks.
With each exercise, pay attention to your breathing and keep
your stomach tense.
You do all back exercises in sets of ten and repeat three times. If this
is too easy, do six reps.
We recommend training at least twice a week in order to notice results in the
long run (on average after about six weeks).
What do I need to train back muscles at home?
With home exercises you use your own body weight as resistance,
so you don't have to buy expensive equipment. If you want to create more
variety in exercises or make the exercises a bit more comfortable, you can of
course purchase a number of basic materials such as an exercise mat and/or
weights.
What are the pros and cons of training at
home?
If you choose to train your back muscles at home, you are not
bound by the opening hours of a gym, you do not have to leave your home and it of course saves money.
What could possibly work to your disadvantage is the lack of a big
stick. You have to motivate yourself every time to get started, so have
enough discipline. A clear plan of action is very important to keep training
at home.
Of course you lack professional guidance, so you have to thoroughly study the
right way to train beforehand. Some guidance is desirable, especially as a
beginner. In addition, be aware that your fitness schedule should also
take into account your goals and your physical condition.
Do I run a higher risk of injury if I train at
home?
Training at home does not have to cause
injuries. But it is of course very important to train in a responsible
manner. People who often push themselves to the limit and push their
limits are sometimes inclined to ignore signals from the body. Ultimately,
this can lead to injuries or overtraining.
0 Comments