Rückentraining für ein gesundes Kreuz
Back training for a strong spine

Back training for a strong spine

Our backside is an ingenious construction. From the head downwards, 24 vertebrae, the sacrum, coccyx and 23 intervertebral discs, and 133 joints extend. The whole thing is held together and set in motion by 224 ligaments and 143 back muscles. We will show you here how to train them best: 

These muscles make a strong back

The muscles around the spine can be roughly divided into three layers: The uppermost layer is clearly visible in trained people because it lies directly under the skin. The muscles have names like erector spinae, latissimus dorsi, and teres major. The middle layer consists of numerous individual muscle bundles that move in a fan shape from the vertebral body to the vertebral body. These include the serratus muscle and the rhomboid muscle. The lower layer consists of short and strong muscles that move straight, obliquely, or diagonally from the vertebral body to the vertebral body. They have names like multifidus, quadratus lumborum, and semispinalis thoracis. They always balance our body without us noticing anything. 

  • For a strong and healthy back it is important to exercise all three layers. 
  • But the abdominal muscles are at least as necessary. Because in many everyday and sporting movements, they take over the supporting function. 
  • That is why exercises to strengthen the abdominal muscles are part of any sensible back training. Only in this way can you avoid muscular imbalances.

How to train your back muscles

Full body training is best. So you should strengthen not only your back muscles but also your stomach, legs, shoulders, and arms. The whole area around the spine benefits above all from a combination of muscle building, balance and coordination training. You can train with your own bodyweight or use aids such as dumbbells and resistance bands. As a beginner, it is advisable to start by building up your back muscles and abdominal muscles for about six weeks with relatively simple exercises to establish a base.

  • Beginners ideally start with two to three training sessions a week on non-consecutive days. 
  • Just 20 to 30 minutes are enough. It is best to do 3 sets per exercise with 12 to 15 repetitions and a 60-second break in between.

You should follow these rules

As already mentioned, you should not concentrate your muscle-building exclusively on back training. In the body, all structures work together in one way or another. This is why full-body training is so necessary. For the back training itself, you should observe a few rules:

  • Beginners start with six exercises per training unit.
  • Three of these exercises should be for the back and the trunk, and abdominal muscles.
  • Choose the resistances and weights so that you perform all exercises technically clean and concentrated until the last repetition.
  • Continue breathing evenly during the exercises. If you have to push when breathing, reduce your weight or number of repetitions. 

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