Winding/which takes place on the lumbar bench

• Hydration and nutrition : Make sure to remain well hydrated before, during and after the training session. A adequate nutrition, rich in proteins and nutrients, will promote recovery and muscle growth.
• Integration in the program : Include this exercise in the Bodybuilding routine from 1 to 2 times a week, as well as other exercises facing the back and legs. Consider it as a fundamental element of the muscle strengthening program.

Variations in the exercise

To diversify training and direct different muscle areas, you can try the following variants:

1. Weight winding : Add a weight (disc or handlebar) behind the head during exercise to increase the resistance. Make sure to maintain a good shape to avoid injuries.
2. Unilateral exercise : Perform the exercise with an arm in the draw position. This strengthens the stabilizing muscles and works half of the body at a time.
3. Wrapping in a gym balloon : Use a Swiss ball to finish. This increases instability and involves the stabilizing muscles of the trunk more.
4. Lombo-bed extension in bed : In the position lying on the bench, lift the upper part of the body without winding, extending the lumbar. This allows you to work on the muscles erecting of the spine in a more targeted way.

Errors to avoid

1. Bad shape : Avoid organizing the back or shooting on the neck. Posture must remain neutral to minimize the risk of injury.
2. Movements too fast : Perform the movements slowly and in a controlled way. Quick execution can lead to inappropriate movements and increase the risk of injury.
3. Weight supplement : Don’t hurry to increase the load. The quality of the movement must have precedence over the increased amount of weight.
4. Ignore breathing : Remember to breathe correctly during the exercise. It inspires rolling and extending by unrolling to optimize the efficiency of the exercise.

Conclusion

Rooting and the lumbar bench course are an essential exercise for anyone who tries to strengthen the lower back. By integrating this exercise in your routine, you will not only benefit from better muscle strength, but also to an improved position and a reduction in the risk of injury.

Whether you are an expert athlete or a beggar for bodybuilding, this exercise can adapt to your level and needs.

Don’t wait anymore to add the lumbar bench to the training sessions. By following the advice and techniques presented here, you will be on the right way to develop a solid and functional back. Listen to your body, stay motivated and look at your performance to improve over time.

Regularity and commitment to your training, you will quickly discover the advantages of a low and resistant back part. So, prepare to face the challenge and transform your bodybuilding routine with this essential exercise.