Even though there are different back circuits that you can use to improve your stability and strength around the spine, the exercises in the back circuit are similar from system to system.
Sometimes equipment is used more, sometimes you work with free weights or just your body weight - but the basic principle remains the same.
This insight will tell you which exercises are part of the back circuit and how they straighten and train your back.
Understanding your back and getting it in shape
If you want to take targeted action against back pain, there are two problem areas in particular that you need to think about: the lower back and the neck area.
One of the exercises in the back circuit for the lower back is the Back Extension. This is the counter exercise to the crunch and stretches your lower back through, here the tension builds the necessary muscles. Accordingly, the Back Extension is an essential part of any back circuit. Without equipment, this can be simulated by lying flat on your stomach and lifting your arms and legs.
The neck and trapezius, on the other hand, are trained through back circuit exercises like the reverse butterfly (or reverse fly with free weights). Here, your shoulder blades contract against resistance and you engage the muscles between your shoulder blade and spine.
The trapezius is also trained during the Lat Pulldown, another essential in the back circuit. This is primarily for strengthening and focuses on the latissimus dorsi, the width-defining muscle of the back. You need it for pull-ups and it gives your back the desired V-shape.
In addition to these three essential exercises in the back circuit, the different systems have different focuses. While milon specifically incorporates leg exercises (which also stabilize the back), Dr. Wolff works with the deeper muscles, as does Pilates. The Flexx system, on the other hand, uses the individual exercises not only for strengthening but also for stretching.
How the rowing machine can help with back problems
Do something good for your back
The exercises in the back circuit vary depending on the system, but the basic construct is common to all variations. Your back is stabilized and strengthened in the upper and lower areas, and strength exercises using the rowing or lat pull are also used to specifically build up large muscles. The back circuits combine different exercises to a closed system for a painless and strong back.
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Editorial fitnessmarkt.de (EA)
Picture credits: fitnessmarkt.de
Published on: 28 June 2019