Strength training or weight lifting allows you to develop a specific muscle group both quickly and efficiently. Also, in an urban environment this may be the only possibility you have to do so. Special equipment has been designed to develop the back muscles. This improves the autonomy of people with back problems and prevents the risk of sustaining back strains, sprains or outright injuries. A personal trainer or spotter is extremely important, especially at first, to help you do the exercises correctly. This is because you are developing one or various specific muscle groups and it is very easy injure yourself.

STRENGTH TRAINING TIPS:

WARMING UP

Warming up prepares the muscles for the effort and helps to prevent possible injuries. The act of subjecting your muscles and tendons to stress in addition to straining and stretching without the necessary preparation can result in small muscle tears, contractures, sprains, major tears, etc. Our muscles may be cold and stiff before starting our exercise and we must activate them by warming them up and stretching them, which has as its result the preparation of your muscles for the effort. To warm up each muscle group it is recommended that you do a set of 15 repetitions with light weights.

W-WEAR keeps your back and kidneys at an appropriate temperature. In addition to supporting the trunk and shoulders, it reduces that stresses and vibrations that will be absorbed by your back.

WORK MUSCLE GROUPS WITHOUT STRAINING OTHER GROUPS

When working on one specific muscle group, we must isolate it to make sure we are only working out that group of muscles. For example, while working the biceps with weights, the back must be immobilized (sitting with the back perfectly supported). If this is not the case, the back lumbar muscles on the opposite side from the contracting biceps will be strained as they will have to compensate for the change in the center of balance. For this reason we advise personal trainer supervision when starting with weight training.

PERFORM SQUATS WITH CORRECT FORM

Weighted squats are one of the most potentially dangerous exercises for the back. You must ensure equal distribution of the weight over the entire length and width of the back. Keep your back straight or bent backwards, but never bent forwards. Keep the entire sole of your feet flat on the ground while making sure not to lift your heel when you bend your knees.

CORRECT POSTURE

The W-WEAR Back Pain Corrector will help you to keep a correct and natural posture while doing your strength training. This correct posture shall prevent overloading in specific areas and injuries. Weight training has been proven to put excessive stress on certain muscle groups, joints, etc. when incorrect postures are assumed or bad posture habits are adopted. The help of a personal trainer is always advisable.