Perform back workout to increase Athleticism and Quality of life. Stronger upper body muscle back muscle specially are not only key for a balance body, but they are also your best defense against pain and injury. A strong back is key for your overall health and wellness, but you need to train it right to enjoy all those benefits, that includes warming up before lifting and maintaining proper form through this back workout stone programmed.
1. Cat stretch
2. Deadlift
3. Back extension
Common training mistakes in back workout
Having poor posture
Lifting too heavy of a weight
Skipping the warm up
Not resting enough between sets
1. Cat stretch :
Benefits of cat pose –
increase mobility, stretches the back and neck, increases circulation of spinal fluid,
steps–
To come into cat pose, start on your hand and knees (all fours) with knees under the hips and wrist under the shoulders or slightly forward.
spread your fingers and press through the base of the fingers and the fingers tips.
As you exhale , pull your belly in, lift your side waists, round your spine and release your head towards the floor into cat position.
Actively press the floor away and feel the stretch in the back body.
Inhale and come back into your neutral starting position.
Cat pose is generally then followed by cow pose to warm up the spine with a few rounds of cat Cow poses.
WATCH OUT FOR:
If you have neck injury, keep your head in the neutral position.
If you have wrist or knee injuries you can substitute with a seated or lying down version of cat and cow poses.
2. Deadlift :
Dead lifting is one of the wisest thing you can do with a barbell. It strengthens your body from head to toe and puts on slabs of muscles all over you. Deadlift training builds a back and hardens your body into injury proof armour. It is a competitive lift in powerlifting and is used in athletes training in almost every sport.
Steps –
Stand behind your loaded barbell. Place your feet about shoulder width apart. The bar should be over your shoelaces and nearly touching your shins.
sit back as if we’re going to sit in a chair. Keep your chest up and look forward, so your back is straight.
Grab the barbell from this stance. Many deadlifters use an over -under grip with one hand grabbing overhanded and the other using an underhand hold for added strength.
3. Back extension :
steps– place your thighs on the pad. Bend your knees slightly and secure your feet, keeping them in line with your knees. Extend your arms towards the floor.
Exhale and move up until your shoulders, spine, and hips are in line. Engage your core and gently side your shoulders back.
Inhale and bend down from your waist. Touch the floor.
‘Complete the desired number of reps and sets.
Make sure to keep your head and neck neutral. When you come up, your body should form a straight line. This will prevent overextension and strain on your back.
