What can i do to strengthen back muscles?!


Question: my back muscles are weak they make me slouch.


Answers: my back muscles are weak they make me slouch.

Sounds more like a posture problem. I lift weights regularly, have a strong back and I slouch to. Be conscious of your body position and make good posture a habit. If you still want a stronger back, and can get to a gym use the rowing machine or better there should be a specific lower back machine. For strength use enough weight that you can't lift it more than 10-20x. Wait a couple minutes and do it again. You're back muscles need to be sore the next day or you didn't work them hard enough. Wait a few days until they aren't sore any more before working them again. If you don't have access to a gym stand erect and bend at the waist like you're touching your toes and come back up. In place of the machine you can hold something heavy in your hands.

My PE teacher once told me I needed to strengthen my abdominal muscles in order strengthen my back.

I have a bad back due to, well some blessings in disguise.

I am a big 34 c and had back problems because i have such a small figure i used a resistance band for about 3 weeks and i had muscles in my back that i didnt know you were supposed to have and no more back problems

Do stretches before every exercise i'm going to mention

The first one involves you standing upright and bending down with a very small weight, whilst keeping your back straight, slowly rise. Do 3 sets of 10repetitions

Some more i'll tell you is only if you have access to a gym.
1. Lateral Pulldown (cable machine)
2. Rows (cable machine)
3. Single Lat Pulldown (cable machine)
4. Squat and lift two dumbells (try 3kg each first) and pull them up to your chest.

On all of these do 3 sets of 10 reps each week. Also take note that running can even improve your back strength.

Hyperextensions, like a reverse sit up with your legs hooked under a bar or someone holding them, for the lower back. Lateral pulldowns (with a wide grip) to widen the upper back. Rowing with a close grip to thicken the upper back. These exercises will all strengthen the muscles as well as add bulk. You also need to work on your shoulders if you are slouching. Lateral flyes and dumbell presses should do the trick. Do the exercises supervised in a gym, which will also add to your motivation. Maybe get training partner who can spot for you also.

Bent-over rows, lat pull-downs etc

http://www.exrx.net/WeightExercises/Back...

Start with light weights and keep your spine straight.





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