Most of the posture problems that recreational athletes struggle with are usually traced back to their backs. The causes are usually errors in the back training, which affect not only the optics, but also directly on the health of the spine. To prevent severe late effects such as herniated discs, it is necessary to perform the back training as conscientiously as possible. Consequently, you should heed the following things without ifs and buts.
1 · Sieh deinen Rücken niemals als nur einen einzigen Muskel
The lack of knowledge that many trainers have about human anatomy is reflected, among other things, in the fact that they assume that the back is a single large muscle. In reality, however, the back is made up of innumerable larger and smaller muscles that work together but function differently. As a result, performing only one or two back exercises is not enough, as the training effect is minimal in this case. So you should make sure that you include exercises in your exercise plan that both the lower back, the latissimus and the trapezius muscle and the deeper located muscle structures in the area of the back shoulder stress. In this regard, it pays to rely on complex basic exercises such as deadlifts, pull-ups and barbell rows.
2 · Übungen für den unteren Rücken werden niemals am Anfang des Workouts ausgeführt
Since the back training is primarily characterized by heavy pull exercises, the protection of the spine should be above all else. As a result, it is not a good idea to use the lower back right at the beginning of the back training, because the musculature there provides the stability of the spine and keeps them in their natural position. If you ignore this principle and fatigue your lower back too soon, it can no longer sufficiently fulfill its support function, as a result of which your posture, for example, suffers greatly during barbell rowing. The result is, at worst, herniated discs or other permanent damage to the spine. Good morning and hyperextension should be done at the end of your workout.
3 · Mache beim Rückentraining in puncto Haltung der Wirbelsäule niemals Abstriche
In order to ensure the health of your back in the long run, you should always put the utmost importance on the posture and the stability of your spine during the back training. The key to maintaining good health is maintaining the natural S-curve under load, which is not easy, especially for beginners. To internalize this position, you should place yourself in front of a mirror and perform, for example, the first rowing motion without weight. Then you increase the level of difficulty by completing the same exercise again with the barbell bar. In addition, it should of course be mentioned that you should break off a set in favor of your spine as soon as you can no longer maintain the tension in the lower back.
4 · Opfere niemals den Range of Motion zugunsten des Trainingsgewichts
In order to be able to train effectively, it is necessary that you use the full range of motion in the course of training and especially during pull exercises, as this is the only way to recruit the greatest possible number of muscle fibers. Especially when rowing with the barbell, make sure that you pull your elbows so far behind your back that the dumbbell stands touch your upper body. To further extend the range of motion, you can contract the shoulder blades at the highest point of the movement and hold that position for two to three seconds to gain maximum muscle tension.
5 · Vermeide das Abfälschen beim Rückentraining
Admittedly, in almost every exercise is usually at least a little fake to get the maximum performance out of the muscles and thus to set an optimal growth stimulus. An exception in this context, however, the back training, because even a slight strain on the spine can lead to significant injuries. Due to the leverage, the force acting on the intervertebral discs is increased by the falsification namely a multiple. In addition, you should know that by using momentum and backlash you will train much more inefficiently, especially during exercises such as barbell rowing. The cause of the falsification is usually the diminishing force in the extensor muscles of the lower back, which is primarily responsible for the stabilization of the upper body in the course of the exercise during back training. To avoid this, you should do heavy exercises such as standing barbell rowing at the beginning of your workout if possible.
6 · Denke daran, dass dir Zughilfen dabei helfen können ein paar Extra-Wiederholungen zu gewinnen.
Many bodybuilders avoid resorting to the use of assistants because they fear losing grip in the long term. Logically, there is a lot to do with this assumption, which does not mean that you should not use pullers at all. Of course, in daily practice, pulls should not be used to make every single repetition easier, but merely to squeeze out the last bit of performance from the latissimus when the gripping force is already significantly easing. These two to three extra repetitions, which you would not be able to do without pulling aids, can tip the balance between success and failure.
7 · Hebe während des Trainings niemals den Kopf, um dich bei der Übungsausführung zu begutachten
Of course you should, as already mentioned, attach great importance to your attitude, especially in the back training and control this. But you should not make the mistake of doing this by raising your head while barbell rowing in front of the mirror and watching as you move hundreds of pounds of weight. The reason is simply that the lifting of the head puts extra pressure on your spine, because you already move a heavy weight anyway and now additionally force the spine in an unnatural position. In the worst case, you provoke serious damage to your intervertebral discs. Accordingly, your head should not be lifted during the exercise, but in line with your upper back.
8 · Trainiere deinen Bizeps niemals vor dem Rücken
The reason why you should not train your biceps in front of your back is actually obvious. And yet, many athletes still make the mistake of preferring arm training. The result is correspondingly worse performance in back training, since the biceps, which is essential for the performance of train exercises, is already very tired. The bicep training is therefore always carried out after the back training.
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