Even though the awareness around the importance of maintaining a healthy body and mind is increasing globally, it is very important to acknowledge that along with regular physical activity, being mindful of what you do and where is also crucial. For instance, out of all the body parts, given our shift in lifestyle and the increased number of sedentary jobs, our back is often neglected and can pose a serious threat in the future if not taken care of.
According to a gym trainer, long hours of sitting in one position in your chair or lying down for long hours in the bed can be very tolling for your entire body, especially the bark.
This is a body part that requires maximum attention as without a strong and healthy spine, maintaining the body posture, the ability to perform exercises, and much more is impossible. To understand better, let us look into some of the popular back exercises at home that can be practised regularly to avoid stiffness of the spine.
Superman Pose
One of the most important popular back exercises at home for people who cannot spend too much time working out is the superman pose. With this pose, you need to place your body in a position that allows you to stretch the entire spine. To complete this pose, you need to lie down on your stomach and then slowly lift your arms as well as your legs at the same time as high as possible. Once you find a comfortable position for both your arms and legs in sync, hold the pose for as long as you can while looking straight to get maximum benefits.
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Bridge Pose
Another popular back exercise for home activity as per gym trainers is the bridge pose. With this exercise, you not only stretch out your back but also work your lower abdomen, while increasing your overall body stamina, helping reduce weight, and improving your overall body health. To complete this pose, bend your knees while lying on the floor on your back and then lift your pelvis while sucking in your stomach as high as possible to create a bridge-like body posture and hold it for as long as you can.
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Kneeling Extension
Most gym trainers ensure that with the help of these back exercises, your body finds a new balance to maintain weight and be healthy. Knee extension is one such exercise that allows the body to improve balance and posture while stretching out the back. To complete this exercise, get your body on your fours and then lift and stretch out one of your arms and the opposite leg in sync and hold this pose for as long as you can and then switch to the other leg and arm.
Downward Dog Pose
This pose is known to be one of the most popular ones to get the best stretch for the lower back. It further helps improve balance and get better control of your breathing. To complete this pose, begin in the kneeling pose and position your hands directly under your shoulders while spreading the fingers wide. Next, tuck the toes in and ensure you are engaging your abs as you push up the body only using your hands, with only your palms and feet touching the ground.
Benefits of Gym Training
Even with the increasing demand for gym memberships and a healthy body and mind, the still exerts a constant out amongst the population regarding the potential benefits of gym training. In addition to this, with the shutting down of gyms around the world back in 2020, people got comfortable with the idea of home workouts alone. However, now, it has become an utmost priority for the older generations to get gym training at the right place to keep themselves healthy and fit before they hit the bigger age bracket. Let us look at the possible benefits of training below:
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- The first and the most important benefit of gym training is the availability of expert supervision and guidance to understand what your body requires and helps you achieve your goals faster in an effective manner.
- The next crucial benefit of gym training is the option of practising and learning different forms of exercises that target different body parts equally and help you achieve your goals faster. For instance, you can begin with a combination of strength training, weight training, and aerobics to cater to all different requirements of your body in one form of exercise in a day, without neglecting any.
Is Personal Training Necessary?
Along with the multiple benefits of gym training, one other gift you can give to your body to achieve your goals faster and more effective way is through personal training. There are a lot of questions regarding personal training and its advantages in comparison to the cost and time it comes with. So, if you wondering if personal training is necessary, here are the top reasons why you should opt for it.
- If you are a fresher at workouts and fitness, getting personal training to get well accustomed to the different exercises you can experiment with your body and the benefits of each is very necessary to ensure you do not injure yourself or put more harm to your body instead.
- Another advantage of personal training is the constant motivation and support received from the personal trainer that pushes you to be consistent which is necessary to successfully incorporate physical activity and exercise into your lifestyle.
- At times, you might be very active with your lifestyle but have reached a plateau wherein there are no changes in your body regardless of the effort and time you put in for workouts. During such situations, a personal training session comes in handy as the trainer moves around and customizes a new workout routine to fit your body type, keeping in mind your goal is to help you overcome the plateau and move forward.
- Lastly, you tend to have better focus and attention when you pick a personal training session over a regular gym session as firstly, someone is watching you and your progress, and second because you have put the money and time to get the personal training, ensuring better motivation.
How To Find A Personal Trainer Near Me?
If you are looking to find yourself the personal training for achieving all your fitness and health goals, it is important to know how to find a personal trainer near me. There are multiple ways today that you can research and contact personal trainers around you.
With the Internet in full play, it has become all the easier to search for the right personal trainer near me in just a few quick steps.
One such online platform is Superprof which is built to bridge the gap between people who wish to work out with personal training and the personal trainers from different parts of the world to allow them to connect and start training to stop all need to do is sign up in just a few quick steps to be able to get access to complete personal trainer profiles near you as well as from different parts of the world. Choose the one you like and start your journey of fitness today.
Top Back Exercises At Gym With Personal Trainer
Having a strong back and a straight posture can directly impact the level of confidence you carry yourself with as you feel more in shape. Whether you choose an online personal training session or a regular gym class to reach your health goals, it is important to know some of the top back exercises at gym with personal trainer that greatly impact your progress the list includes the following:
- One of the most popular yet complex back exercises is called the deadlift which adds muscle mass as well as strength to your back. Additionally, it also works your glutes, hamstrings, and your hip muscles, and plays with a range of weights once you start getting comfortable.
- The next popular back exercise is called the bent-over row which helps you overload the muscles more effectively and increase your overall body strength. You can also play around with multiple types of equipment like dumbbells, kettlebells, cable machines, etc.
- Lat pulldown is another key move in the list of back exercises at the gym that helps increase muscular activation within the back muscles and targets your biceps, lats as well as upper back.
- Other than these exercises, some of the other preferred back exercises include cable rope pullover, landmine row, TRX suspension row, neutral grip pulldown, etc.
To conclude, our back is one of the most important body powers that can effectively be toned up with just active participation in physical activity, especially gym training. Additionally, with online training becoming more convenient to fit in your schedule with improved flexibility, there is no reason to not start thinking about your body and achieving your fitness goals from your home right away.
If you are looking to find virtual gym training classes and personal training sessions online, you can use Superprof to find a session or a personal trainer of your choice online. Start today and see the positive change in your body.
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