Why Are Back Exercises Important?
One of the questions which are most frequently asked is “I want to change my diet and have a healthy lifestyle, but I don’t like exercising. How important is this?”. Exercise is important, one might say even critical and is something which you need to incorporate in your life.
Exercising gives you more energy and increases your ability to focus, improves your mood, sleep and controls your appetite and at the same time, it prevents many diseases: diabetes, cancer, heart-disease, helping your bones to stay strong and your immune system to work better. People who sit for a long time have as much risk of dying as people who have bad diets or people who smoke.
Psychologically, we need to make sure your brain is ready so it can prepare our body for including exercise in the daily routine. Any human behaviour is motivated by three primary needs, psychologically speaking: autonomy, competence and relatedness with others. So the idea of being able to do something is very important, so is a social event where you could do that. When you start going to the gym eventually you become confident of your ability to be able to work out at the gym, as going to the gym can be very intimidating in the beginning. At first, you see other people being much focused on what they are doing and you feel that you should know what to do as well. However, you just sit there, reading the instructions between the lines and trying to figure out how to use those machines.
When you go to the gym and meet the other people, those people seem to be using the machines and know how they work, while you are still trying to figure out the instructions and read between the lines. But after a while, after you get into the habit of going and learning about it, you start to be rewarded by yourself. An intrinsically motivated behaviour is one driven by internal reward, so this can happen when something becomes routine.
All in all, intrinsic motivation is an outcome of consistent self-determination. The idea that your strongest reward lies within your own body, you are making yourself feel better and this feeling of autonomy is also essential in achieving this.
Which Are the Best 5 Back Exercises for Women and How to Perform Them?
The Barbell Deadlift is a lower-body exercise which targets the posterior chain. In order for you to execute this movement, you have to grab a loaded barbell with an overhand grab. Step your legs with a stance a few inches wider than your hips.
Your feet turn slightly out and knees tracking into the direction of your toes. Slowly raise the bar up your tights. Your hips should begin reaching back towards the back wall and travel forward with a lift to finish underneath your shoulders.
Keep your scapula retracted and your head high. Don’t forget to look straight forward throughout the deadlift.
Rounding your spine at any time during the exercise can mean bad moves for your lower back. You need to maintain a neutral spine throughout the exercise in order for you to feel the benefits of it.
The important thing when practising this exercise is to sit neither too close to the pad nor too far from it in order for you to be able to squeeze on the top of your chest. The posture is also essential, as your chin has to be up and your eyes in the front, keep it to one second on the squeeze and three seconds on the way up.
Single-Arm Dumbbell Row
This could be considered a prime exercise since you will be able to use all your muscles in doing this exercise, by lifting the maximum amount of weight and being in a stable position according to this.
When you start the exercise, make sure to have one knee on the bench and the other leg to the side, in order for you to put your abdominal muscles over the floor and concentrate the tension over that area of your body, instead of creating a smaller angle between your legs and putting all the tension on your back.
The first thing you might want to think about when you grab the dumbbell is to use your hand as a hook, instead of squeezing the dumbbell. By doing so, you will avoid having your biceps muscles tensioned.
Decline Bench Dumbbell Pull-Over
The reason why this exercise is being done on a decline bench is that it gives you a different angle and it allows you to perform a broader range of motion. While doing the movement, don’t forget to stress the movement on your lats, since this exercise focuses mainly on pumping this part of your body.
Standing T-Bar Row
Some gyms may not be equipped with a T-Bar Row, however, you can easily make one yourself. Also, in order to be able to perform this exercise anywhere, you feel comfortable to, you can simply fix the T-Bar Row into a corner of a wall, so you don’t have to go to the gym in order to do it.
Make sure to stretch your arms and focus on pulling through the shoulders and up to the elbows, getting a nice squeeze in the lats. Be careful though since during the exercise there might be a maximum degree angle to which you can raise the T-Bar in order not to hit your chest.