When starting a routine in the gym, the great punished is usually the back. And it is that we must always think that the good execution of an exercise or a lift will be the basis to avoid injuries, however on many occasions, we force more weight than we should: we do an exercise wrong without giving too much importance.
Given this, our spine suffers beautiful in these circumstances. dorsal and lumbar they will assume the weight in many occasions of exercises that do not work these muscle groups, and they will end up appearing tears that they can take us away from the exercise for several days. For this reason, today we give you a series of tips that are based on patience and common sense, and that if you follow them, your back will surely appreciate it.
Learn before you execute
It is not easy for anyone to start in a gym, but we can all learn in a proactive way. Most likely, you start from a weekly schedule where you find machines that you do not know how they work or with weights that you do not know their equivalence. The solution is simple: ask.
Think that by paying the registration fee for a gym, you are also having a monitor that can help you choose an optimal weight and perform the repetition correctly. As a general rule, we recommend that you use 'the law of tug' to check if an exercise is being performed correctly.
What is this? It's nothing more than checking if the muscle group you have to exercise is stressed during exercise. If he was not, or someone else was in his place, stop. A question in time can prevent a tear or the start of spinal problems.
The back also gets hot
It seems like a mantra that will not stop repeating itself, but it is extremely important. You have to warm up before any exercise routine. Without sweat we should not conceive of any exercise, since it is the unequivocal sign that our cardiovascular system is active, and that we have reached an optimal respiratory rate.
do some of treadmill or bike before training, and once cardio is over, stretches all parts of the body, including the back. We usually stay in the triceps, quadriceps, hamstrings and a little more. But the back is also stretched. Perform hip twists, basic crunches, or bring your knee to the other side while lying down. Just five minutes can prevent an injury.
Watch the weight and failure
We have already talked about weight before, but now we want to talk to you directly. Yes, you, who know exactly how much weight you can hold but who lift the pulley a little more to test yourself. Or you, who know that there are three series but because it is today you can do one more. Both of you are wrong.
There is no reason to go to failure in back exercises, nor notice fatigue in the spine. As a general rule, being in a position for a long period of time is negative, and overexertion is never recommended. Control your weight, watch your breaks, and don't force a muscle group that will have to accompany you in all other activities.
Back straight!
Each exercise is different, but as a general rule the back should always be straight. if you make a squat and your back is bent, suffer. Same if you throw in a abdominal your neck sharply or lift dumbbells without bending your knees.
On many occasions, the back will not end up fatigued so much by its own exercises but by the inheritance of others that we do not perform well. If you are upright, most of the time you will avoid damage.
This is all! Surely you knew everything and you had heard everything a thousand times, however there is a great space between hearing it and practicing it. Now play your part. Watch your back and take care of it. Your lumbar and dorsal muscles will thank you, just like your spine.