The best exercises to strengthen the back

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The best exercises for strengthening the back: Complete guidance

I. Fundamentals of anatomy and back biomechanics

Understanding the anatomy and biomechanics of the spine is crucial for the choice and correct performance of exercises to strengthen the back. The back is a complex structure consisting of bones (vertebrae), muscles, ligaments, discs and nerves working together to ensure support, stability and mobility.

1.1 Belocation:

The spinal column, also called the spine, is the central support of the body. It consists of 33 vertebrae, divided into five departments:

• The cervical department (7 vertebrae): Supports the head and provides a wide range of neck movements.
• Thoracic (12 vertebrae): It connects to the ribs and provides stability to protect the internal organs.
• Lumbar (5 vertebrae): Bends most of the body weight and provides flexibility in the lumbar region.
• The sacral department (5 fused vertebrae): It connects to the pelvis and transfers the weight of the upper body to the lower.
• The coccygeal department (4 fused vertebrae): It is a rudimentary tail and carries a minimum load.

1.2 intervertebral discs:

Intervertebral discs are located between the vertebrae and act as shock absorbers, absorbing blows and providing flexibility. Each disc consists of:

• Fibrous ring (annulus fibrosus): A hard outer layer consisting of concentric layers of collagen fibers.
• Pulpoose nucleus (nucleus pulposus): The geling center of the disk, which absorbs strokes and distributes the load.

1.3 back muscles:

The back muscles are divided into three main groups: superficial, intermediate and deep. Each group performs various functions that contribute to stability, movement and posture.

• Superficial muscles: Basically participate in the movements of the upper limbs and include the trapezoidal, wide back muscle, rhomboid muscles and muscle that lifts the shoulder blade.

  • Trapezoidal muscle: A large rhomboid muscle located in the upper back and neck. She is responsible for lifting, lowering, reducing and rotating the blades, as well as for extension and rotation of the neck.
  • The latest back muscle: The largest back muscle, located in the bottom of the back and extending to the axillary hollow. She is responsible for bringing, extension and internal rotation of the shoulder.
  • Rommboid muscles: They are located under the trapezoidal muscle and are responsible for the reduction and rotation of the blades.
  • The muscle lifting the shoulder blade: Located on the side of the neck and is responsible for the lifting of the scapula.

• Intermediate muscles: Basically participate in breathing and include the posterior upper gear muscle and the posterior lower toothed muscle.

  • The back of the upper gear muscle: Raises the ribs during inhalation.
  • Rear lower toothed muscle: Lowers the ribs when exhaling.

• Deep muscles: They are located close to the spine and play an important role in stabilizing the spine, monitoring of posture and the movement of the spine. They include spinal extensors (iliac, long, spicy), multiple muscles and rotors.

  • Spine extensors: A powerful muscle group located along the spine, responsible for extension, side inclination and rotation of the spine. They are divided into three columns: iliac-reflective, longest and spicy.
  • Multiple muscles: Small muscles located deep in the spine responsible for stabilizing the vertebrae and help in rotation and extension.
  • Rotors: The deepest muscles of the spine responsible for stabilizing the vertebrae and help in rotation.

1.4 back ligaments:

The ligaments are strong fibrous tissues that connect the bones and provide stability of the spine. The main ligaments of the back include the anterior longitudinal ligament, the posterior longitudinal ligament, yellow ligament, inter -deporting ligaments and innocent ligaments.

• Front longitudinal ligament (PPS): It passes along the front of the vertebrae from the base of the skull to the sacrum and prevents excessive extension of the spine.
• Rear longitudinal ligament (ZPS): It passes along the back of the vertebrae from the base of the skull to the sacrum and prevents excessive bending of the spine.
• Yellow ligament (ligamentum flavum): Connects arcs of neighboring vertebrae and helps maintain the stability of the spine and elasticity.
• Interdate ligaments: Connect the transverse processes of neighboring vertebrae and limit the lateral tilt of the spine.
• Incredible ligaments: Connect the spinous processes of the vertebrae and limit the bending of the spine.

1.5 Biomechanics of the back:

The spine is designed to ensure both stability and mobility. The mobility of the spine is provided by the joints between the vertebrae and intervertebral discs. The main movements of the spine include:

• Bending: Tilt forward.
• Failure: Tilt back.
• Side inclination: The slope sideways.
• Rotation: Turn.

The load on the spine varies depending on the position of the body and the actions performed. For example, sitting creates a large load on the spine than standing, and lifting weights creates the highest load. Correct body mechanics, such as maintaining a straight back and using the legs to lift weights, can help reduce the load on the spine and prevent injuries.

II. Advantages of strengthening the back muscles

Strengthening the back muscles has numerous health benefits, including:

• Reducing back pain: Strong back muscles provide support and stability of the spine, which can help reduce back pain. Exercises help strengthen the deep muscles that are often weakened in people suffering from back pain.

• Improving posture: Strong back muscles help maintain proper posture, which can reduce the load on the spine and improve overall health. Exercises aimed at strengthening the muscles of the upper back and shoulders help to prevent stoop.

• Increased stability and balance: Strong back muscles play an important role in maintaining stability and balance, which can help prevent falling and injuries.

• Improving sports results: Strong back muscles are necessary for many sports and physical exercises, since they provide support and power for movements. Exercises aimed at the development of bark strength improve the transfer of energy from the lower part of the body to the upper.

• Prevention of injuries: Strengthening the back muscles can help prevent back injuries by making the spine more resistant to loads and stress. Exercises aimed at strengthening the muscles surrounding the spine protect it from damage.

• Increased flexibility: Many back exercises include stretching, which can help improve the flexibility and range of movements in the back.

• Improving overall health and well -being: Maintaining a strong and healthy back can improve the general quality of life, allowing you to do everyday business without pain and discomfort.

III. Types of exercises to strengthen the back

There are many different types of exercises that can be used to strengthen the back muscles. It is important to choose exercises that are suitable for your level of physical training and specific needs.

3.1 Exercises with its own weight:

Exercises with your own weight is a great way to start strengthening the back muscles, since they do not require any equipment and can be performed anywhere.

• Planck: The bar is an exercise for the whole body that strengthens the muscles of the bark, including the muscles of the back, abdomen and shoulders. To fulfill the bar, take the push -up position, but instead of leaning on your hands, rely on your forearms. Hold the position, maintaining a straight line from the head to the heels.
• Lateral bar: The side bar is a bar of a bar that is especially effective for strengthening the oblique muscles of the abdomen and the lateral muscles of the back. To fulfill the side bar, lie on the side, leaning on the forearm. Raise the hips from the floor, keeping the straight line from the head to the heels.
• Superman: Exercise “Superman” strengthens the muscles of the lower back. Lie on the stomach, stretching out your arms and legs. At the same time, raise your arms and legs from the floor, holding the position for several seconds.
• Bridge: The bridge strengthens the gluteal muscles and muscles of the lower back. Lie on your back, bending your knees and putting your feet on the floor. Raise the hips from the floor, straining the gluteal muscles and muscles of the lower back.
• Bird-dog: Exercise “poultry-poultry” improves stability of the bark and strengthens the back muscles. Stand on all fours, making sure that your hands are under your shoulders, and your knees under your hips. At the same time, stretch one hand forward and the opposite leg back, keeping the straight line from the head to the heel.

3.2 exercises using equipment:

Equipment exercises can be effective for further strengthening the muscles of the back and increasing the load.

• Pull -ups: Pulling is a complex exercise that strengthens the muscles of the back, shoulders and arms. To carry out pulling up, grab the crossbar with a grip from above, a little wider than the width of the shoulders. Pull upward until your chin is over the crossbar.
• The rod of the bar in the slope: The rod of the bar in the slope is an excellent exercise to strengthen the latest muscles of the back and rhomboid muscles. Stand up, spreading your feet shoulder width apart, and lean forward, holding the bar in front of you. Keep your back straight and tighten the bar to your stomach.
• The craving of dumbbells in inclination: The craving of dumbbells in inclination is a variant of the rod of the bar in the slope, which allows the exercise on each side of the body independently.
• Stannaya traction: Banging traction is a complex exercise that strengthens the muscles of the whole body, including the muscles of the back, legs and buttocks. Stand up with your shoulder width width apart, and put the bar in front of you. Lean, holding your back straight, and take the bar with a grip from above. Raise the bar from the floor, straightening and straining the gluteal muscles and back muscles.
• The thrust of the upper block: The thrust of the upper block is an exercise that strengthens the broadest back muscles. Sit on the simulator for the thrust of the upper block and take the crossbar with a grip from above, slightly wider than the width of the shoulders. Pull the crossbar to the chest, straining the back muscles.
• Cross of the horizontal block: The thrust of a horizontal block is an exercise that strengthens the rhomboid muscles and the middle part of the trapezoidal muscle. Sit on the simulator for the thrust of the horizontal block and take the pens. Pull the pens to you, straining the back muscles.
• Extension of the back on the simulator: Flexing the back on the simulator is an exercise that strengthens the muscles of the lower back. Lie on a simulator to extend your back, fixing your legs. Lean forward, and then rise back, straining the muscles of the lower back.

3.3 exercises for stability bark:

Bark stability exercises are important for strengthening muscles that support the spine and help maintain proper posture.

• Vacuum of life: The vacuum of the abdomen is an exercise that strengthens the transverse muscle of the abdomen, the deepest muscle of the abdomen. To perform the vacuum of the abdomen, stand straight, spreading your feet shoulder width apart. Exhale all the air from the lungs and pull the stomach as much as possible, as if you are trying to touch the spine with a navel. Hold the position for a few seconds.
• Twisting: Twisting is an exercise that strengthens the rectus abdominal muscle, the muscle that runs along the front of the abdomen. Lie on your back, bending your knees and putting your feet on the floor. Put your hands behind the head and raise the upper body from the floor, straining the abdominal muscles.
• Return twisting: Reverse twisting is an exercise that strengthens the lower part of the rectus muscle of the abdomen. Lie on your back, bending your knees and lifting them to your chest. Raise the hips from the floor, straining the abdominal muscles.
• Russian twist: The Russian twist is an exercise that strengthens the oblique abdominal muscles. Sit on the floor, bending your knees and slightly leaning back. Keep your hands in front of you and turn the upper body from side to side, touching the floor with your hands.
• Bicycle twisting: Bicycle twisting is an exercise that strengthens the rectus and oblique muscles of the abdomen. Lie on your back, bending your knees and resting your hands behind your head. Raise the upper body from the floor and alternately bring the elbow to the opposite knee, as if you were going on a bicycle.

IV. A detailed description of the exercises and their correct technique

4.1 Planck (PLANK):

• Target muscles: The rectus abdominal muscle, the transverse abdominal muscle, the oblique muscles of the abdomen, the back muscles, shoulders, buttocks.
• Technique:
  1. Take the position of push -ups, but instead of leaning on your hands, rely on your forearms.
  2. Make sure your elbows are right under the shoulders, and the forearms are parallel to each other.
  3. Keep the straight line from the head to the heels. Do not let the hips sag or climb up.
  4. Tighten the muscles of the bark by pulling the stomach.
  5. Keep the position for 30-60 seconds, gradually increasing time as your strength improves.
• Variations:
  • Knee bar: A simplified version of the bar, which is performed on the knees.
  • Lateral bar: Strengthens the oblique muscles of the abdomen and the lateral muscles of the back.
  • Planck with the raising of the arm/leg: Increases complexity and requires greater stability.
  • Dynamic bar: Includes movement, for example, lifting and lowering the hips.
• Common mistakes:
  • The Beder Provision.
  • Raising the hips is too high.
  • Incorrect position of the elbows.
  • Breathing holding.

4.2 lateral bar (Side Plank):

• Target muscles: The oblique muscles of the abdomen, the transverse muscle of the abdomen, the back muscles, shoulders, buttocks, diverting the muscles of the thigh.
• Technique:
  1. Lie on the side, relying on the forearm.
  2. Make sure your elbow is right under the shoulder.
  3. Raise the hips from the floor, keeping the straight line from the head to the heels.
  4. Tighten the muscles of the bark and the buttocks.
  5. Keep the position for 30-60 seconds, gradually increasing time as your strength improves.
  6. Repeat to the other side.
• Variations:
  • The side bar on the knees: A simplified version of the side bar, which is performed on the knees.
  • Side bar with raising the leg: Increases complexity and requires greater stability.
  • Dynamic lateral bar: Includes movement, for example, lowering and lifting the hips.
• Common mistakes:
  • The Beder Provision.
  • Raising the hips is too high.
  • Incorrect position of the elbow.
  • Breathing holding.

4.3 Superman:

• Target muscles: The muscles of the lower back (extensors of the spine), buttocks, the back of the thigh.
• Technique:
  1. Lie on the stomach, stretching out your arms and legs.
  2. At the same time, raise your arms and legs from the floor, straining the muscles of the back and buttocks.
  3. Hold the position for 2-3 seconds.
  4. Slowly lower your arms and legs back to the floor.
  5. Repeat 10-15 times.
• Variations:
  • Alternatively raising arms and legs: At the same time, raise your right hand and left leg, and then the left hand and right leg.
  • Deriving with rotation: Hold the position of “Superman” and turn the upper part of the body from side to side.
• Common mistakes:
  • Too sharp raising arms and legs.
  • Overstrain of the neck muscles.
  • Breathing holding.

4.4 Bridge (Glute Bridge):

• Target muscles: Buttocks, the back of the thigh, muscles of the lower back.
• Technique:
  1. Lie on your back, bending your knees and putting your feet on the floor on the width of shoulders.
  2. Hands lie along the body.
  3. Tighten the gluteal muscles and muscles of the bottom of the back and raise the hips from the floor until your body forms the rectus line from shoulders to knees.
  4. Hold the position for 2-3 seconds.
  5. Slowly lower the hips back to the floor.
  6. Repeat 10-15 times.
• Variations:
  • Bridge with the rise of the leg: Raise one leg from the floor, holding the knee bent.
  • Bridge with elastic tape: Place the elastic tape around the hips to increase resistance.
  • Bridge on one leg: Perform the exercise standing on one leg.
• Common mistakes:
  • Insufficient tension of the gluteal muscles.
  • The Beder Provision.
  • Using the back muscles to raise the hips.

4.5 Bird Dog Bird):

• Target muscles: Back muscles (spinal extensors), bark muscles, buttocks, shoulders.
• Technique:
  1. Stand on all fours, making sure that your hands are under your shoulders, and your knees under your hips.
  2. Keep your straight back and tighten the muscles of the bark.
  3. At the same time, stretch your right hand forward and the left leg back, keeping the straight line from the head to the heel.
  4. Hold the position for 2-3 seconds.
  5. Slowly return your hand and leg to its original position.
  6. Repeat on the opposite side.
  7. Repeat 10-15 times on each side.
• Variations:
  • Poultry-poultry with holding: Hold the elongated arm and leg for a longer time.
  • Bird-poultry touched: Extend your arm and leg, and then touch the elbow with the knee under the stomach.
• Common mistakes:
  • Failure of the back.
  • Rotation of the hips.
  • Raising your arm or leg too high.

4.6 pull-up (pull-up):

• Target muscles: The widest back muscles, biceps, rhomboid muscles, trapezoid muscles.
• Technique:
  1. Grasp the crossbar with a grip from above, a little wider than the width of the shoulders.
  2. Hang on the crossbar, extending your hands.
  3. Pull upward until your chin is over the crossbar.
  4. Slowly go back to its original position.
  5. Repeat the maximum possible number of times.
• Variations:
  • Pull -ups with an assistant: Use an elastic tape or ask your partner to help you catch up.
  • Pulling with a reverse grip (chin-up): Grasp the crossbar with a grip from below, which is more involved in biceps.
  • Negative pull -ups: Slow down slowly down from the upper position of the pull -up.
• Common mistakes:
  • Using inertia for pull -ups.
  • Incomplete range of movements.
  • Too sharp lowering.

4.7 Cutting traction in inclination:

• Target muscles: The widest back muscles, rhomboid muscles, trapezoid muscles, the rear deltoid muscles, biceps.
• Technique:
  1. Stand up, spreading your feet shoulder -width apart, and lean forward, holding the bar in front of you with a grip from above, a little wider than the shoulders width.
  2. Keep your back straight and bend your knees slightly.
  3. Pull the bar to the stomach, straining the back muscles.
  4. Slowly lower the bar back to the starting position.
  5. Repeat 8-12 times.
• Variations:
  • The craving of dumbbells in inclination: Perform exercise with dumbbells, one in each hand.
  • T-Griff’s thrust: Perform a T-grip exercise, which allows you to use a heavier weight.
• Common mistakes:
  • Rounding the back.
  • Using inertia to raise the bar.
  • Raising the bar is too high.

4.8 Stannaya traction (Deadlift):

• Target muscles: The muscles of the whole body, including the muscles of the back (extensors of the spine, wide muscles), legs (buttocks, the back of the thigh, quadriceps), the muscles of the bark.
• Technique:
  1. Stand up with your shoulder width width apart, and put the bar in front of you.
  2. Lean, holding your back straight, and take the bar with a grip from above-blink, slightly wider than the width of the shoulders.
  3. Sit down for your hips to be below the shoulders, and hold your back straight.
  4. Raise the bar from the floor, straightening and straining the gluteal muscles and back muscles.
  5. Slowly lower the bar back to the floor, controlling the movement.
  6. Repeat 5-8 times.
• Variations:
  • Romanian hard traction (Romanian Deadlift): Perform an exercise with almost straight legs, focusing on the tension of the back of the thigh.
  • Trapp-GRIF BAP BAR Deadlift): Use the gyst-gif, which reduces the load on the back.
• Common mistakes:
  • Rounding the back.
  • Using inertia to raise the bar.
  • Too sharp raising the bar.
  • Incorrect grip.

4.9 The thrust of the upper unit (Lat PULLDOWN):

• Target muscles: The widest back muscles, rhomboid muscles, trapezoid muscles, biceps.
• Technique:
  1. Sit on the simulator for the thrust of the upper block and take the crossbar with a grip from above, slightly wider than the width of the shoulders.
  2. Adjust the seat so that your hips are fixed.
  3. Pull the crossbar to the chest, straining the back muscles.
  4. Slowly return the crossbar to its original position.
  5. Repeat 10-15 times.
• Variations:
  • Cutting with a narrow grip: Use a narrow grip, which more involves the lower part of the widest muscles.
  • Carrying grip: Use the grip from below, which uses biceps more.
• Common mistakes:
  • Using inertia for traction.
  • The body’s bowl.
  • Incomplete range of movements.

4.10 Horizontal Cabele Row Carry

• Target muscles: Rommboid muscles, the middle part of the trapezoidal muscles, the wide back muscles, the rear deltoid muscles, biceps.
• Technique:
  1. Sit on the simulator for the thrust of the horizontal block and take the pens.
  2. Stretch your arms forward, keeping your straight back.
  3. Pull the handles to the stomach, straining the back muscles.
  4. Slowly return the handles to its original position.
  5. Repeat 10-15 times.
• Variations:
  • Carrying with a V-shaped handle: Use the V-shaped handle, which more involves the lower part of the widest muscles.
  • Carry with one hand: Perform the exercise in turn with each hand.
• Common mistakes:
  • Rounding the back.
  • Using inertia for traction.
  • Raising the shoulders up.

4.11 extension of the back on the simulator (Back Extension):

• Target muscles: The muscles of the lower back (extensors of the spine), buttocks, the back of the thigh.
• Technique:
  1. Lie on a simulator to extend your back, fixing your legs.
  2. Adjust the position of the simulator so that the pillow is at the level of the hips.
  3. Lean forward, and then rise back, straining the muscles of the lower back.
  4. Do not cross your back at the top point.
  5. Repeat 10-15 times.
• Variations:
  • Extension of the back with burden: Keep the disk from the bar on the chest to increase the load.
  • Fighting the back on the floor: Lie on the stomach to the floor and lift the upper body from the floor.
• Common mistakes:
  • Backing back.
  • Using inertia for lifting.
  • Insufficient movement control.

4.12 abdominal vacuum (Stomach Vacuum):

• Target muscles: The transverse abdominal muscle (Transversus abdominis).
• Technique:
  1. Stand straight, spreading your feet shoulder width apart.
  2. Exhale all the air from the lungs.
  3. Pull your stomach as strongly as possible, as if you are trying to touch the spine with a navel.
  4. Hold the situation for 15-30 seconds.
  5. Close slowly and inhale.
  6. Repeat 5-10 times.
• Variations:
  • The vacuum of the abdomen lying on the back: Perform the exercise lying on your back, bending your knees.
  • Vacuum of the abdomen on all fours: Perform exercise on all fours.
• Common mistakes:
  • Breathing holding.
  • The tension of the back muscles.
  • Insufficient delay in the abdomen.

4.13 twisting (Crunches):

• Target muscles: The rectus abdominal muscle (rectus abdominis).
• Technique:
  1. Lie on your back, bending your knees and putting your feet on the floor on the width of shoulders.
  2. Put your hands behind your head, but do not pull your neck.
  3. Raise the upper body from the floor, straining the abdominal muscles.
  4. Do not rise too high, just tear the shoulder blades from the floor.
  5. Slowly go back to its original position.
  6. Repeat 15-20 times.
• Variations:
  • Twisting with raised legs: Perform an exercise with your legs bent at the knees at an angle of 90 degrees.
  • Twisting on fitball: Perform a fitball exercise, which increases complexity and requires greater stability.
• Common mistakes:
  • Pull the neck with your hands.
  • Use inertia for lifting.
  • Incomplete range of movements.

4.14 Reverse currenches:

• Target muscles: The bottom of the rectus abdominis muscle (Rectus abdominis).
• Technique:
  1. Lie on your back, bending your knees and lifting them to your chest.
  2. Hands lie along the body.
  3. Raise the hips from the floor, straining the abdominal muscles.
  4. Slowly lower the hips back to its original position.
  5. Repeat 15-20 times.
• Variations:
  • Reverse twisting with straight legs: Perform exercise with straight legs, which increases complexity.
  • Reverse twisting on the bench: Perform the exercise on the inclined bench, which increases the range of movements.
• Common mistakes:
  • Use inertia to lift the hips.
  • Insufficient tension of the abdominal muscles.
  • Sharp lowering the hips.

4.15 Russian twist (Russian Twist):

• Target muscles: Spit muscles of the abdomen (Obliques).
• Technique:
  1. Sit on the floor, bending your knees and slightly leaning back.
  2. Keep your hands in front of you (you can use weights, for example, dumbbell or medicalball).
  3. Turn the upper body from side to side,