Train Like A Pro - Back
Train Like A Pro – Back
Building a strong back will provide you with numerous advantages for long term health and wellness. Preventing back injuries is going to be even more advantageous for you as you develop and mature in your professional and personal life. Whether you’re an athlete or weekend warrior, having a strong back is going to be key to your health goals.
According to the bureau of labor statistics, over 1 billion people suffer back injuries each year! One out of five of workplace injuries and illnesses are typically due to back issues. What if you could figure out a way to strengthen your body so that you didn’t have to be concerned about back problems? If you already have back problems, what if you could discover a natural approach to healing or dealing with your back issues?
At the core of any training program, nutrition is going to be your best defense and offense. For more info on healthy eating, visit here. Your other option is to follow a proven method to prevent injuries and strengthen your body. Here you are going to see a sample routine to strengthen your back and core muscles. Not only will you look and feel better but, you’ll perform better and minimize your chances of injury.
Sample Back Workout:
- Stretch and warm-up before you perform any type of physical activity
- Body Weight Pull-Ups – 3 sets x 10 reps (Training with your own body weight is a great way to build back and core strength. Do what you can to start and work your way up in sets and reps. If you need to, please start with machines that support the movement you are trying to execute)
- Seated Cable Rows – 3 sets x 10 reps (Choose a weight that you can do 10 times before you fail or can’t do it anymore. Slow and controlled is the best way to strengthen and prevent injury. Focusing on the movement is more important than the weight)
- T-Bar Rows – 3 sets x 10 reps (This is great for building back thickness and core strength. Slow and steady will win you more muscle and more core stability)
- Hyperextensions – 3 sets x 10 reps (This is a great body weight exercise to build and strengthen your lower back. You can add weight as you get stronger. Please go slow and use good form)
- Supermans– 3 sets x 30 seconds per set (This is great for your core and back. Done at the end of your workout, it really supports in creating strength and maximizing your efforts. Start lying down face down, lift your upper and lower body so that you are basically supported by your hips and mid-section. Your arms should be out in front of you like superman! Hold the position for 30 seconds, rest for 15 seconds and repeat for 3 sets total)
This example can be changed or modified as you see fit. Try it out and see what works best for you!
Optimizing your body and general health is a package deal. Focusing on just one aspect can open the door for weaknesses somewhere else. To experience total health and wellness, you’ll want to train, eat and supplement appropriately for your goals. For more information on developing your overall strength and wellness, visit here. Fe sharpens iron!