Targeted training prevents pain before
Targeted back training plays an essential role in the fight against back pain. make
a back training as effectively as possible, it is of great advantage to the force capabilities of the trunk muscles before a workout by a measuring unit to determine precisely. The differences between actual and set point in the entire trunk area can be recorded and will be reviewed following a goal-directed back training objective.
provides for the training practice, the question of which muscles in the preventive back training should be strengthened. The hull stabilizing muscles takes on a central function. The main task of the trunk muscles is the stabilization of the spine. Some doctors compare the upright posture of man by the muscles of the strain of a ship's mast. From this image, the system derives muscular tension from the spine.
Two groups of muscles, the abdominal and back muscles allow the trunk flexibility and keep the spine through their reciprocal activity in a stable equilibrium. Is disturbed by a lack of muscle function that balance, back pain is the direct result.
Some muscle groups are among others stressed by the sedentary at work and leisure time and little atrophy. These include weak muscles, especially the abdominal muscles, the gluteal muscles, and some muscles of the shoulder girdle and back muscles. . These muscles, it is targeted and train without excessive loads
The following exercises are examples of functional movement and proper training equipment:
abdominal muscles: for the training of the straight abdominal muscles is the crunch-crunch machine and the Bank, the feet of the training are not as fixed. A 90 ° position in the hip and knee seems particularly favorable. The upper body is rolled slowly from the supine position. Less positive effect of the leg lift or folding knife machines because they activate the hip flexors, which is already reduced in many people and amplified the symptoms.
back muscles: As part of a preventive training, in addition to the back extensors trained the muscles that act on the shoulder girdle and the shoulder joint. The training of the back extensor often takes place in the so-called hyper-extension equipment and back extension machine. When training on the hyperextension bench, the back extensors, however effective and targeted on. In the upper back muscles, strengthens one of the broad back muscles, the diamond muscle and the middle portion of the trapezius.
glutes: This large Muscle plays a central role for the correct positioning of the pelvis and thus for the spine. The training is part of this muscle in the back of each program. Hüftstreckgeräte strain on this muscle group in relative isolation and without strain.
In summary, one can assume that a well-trained belly, back and buttocks poor posture and posture and prevents the stabilization of the spine contributes.
In Friends.Med you have the chance to test free of charge by appointment to a training effect on your well-being. On the basis of an entrance test is to draw up an individual training plan. Take the opportunity to arrange an appointment at 02932 97813 and leave it by the staff of Friends.Med.
