When it comes to back health, back exercises are crucial to strengthening your back muscles and maintaining a healthy spine. In order to do the necessary exercises, it does not always require spending hours in the gym, but rather they can be done at home using home back exercise equipment.
In this article, we will review the best types of home back exercise equipment that you can use to strengthen the back muscles and spine in an effective and safe way.
The best types of home back exercise equipment from Al Amoudi Sports
- Overhead pull-up machine: The overhead pull-up machine is one of the best devices for home back exercises, as it activates the upper back muscles and improves the natural position of the spine. This machine is used by pulling the weight towards the body using the ropes on the device, and the amount of weight can be adjusted according to your level of fitness.
- Dorsal lying machine: This machine works to activate the back muscles and improve muscle flexibility in general, by lying on the device, fixing the feet and moving with belts, then raising the body up so that the back is extended. The difficulty level can be adjusted by increasing or decreasing the weight used.
- Dorsal extension machine: This machine is used to stretch the back and improve its flexibility, and works to improve the natural position of the spine. This machine is used by placing the body on the device, and extending the back away from the device. The tilt angle can be adjusted according to your fitness level.
- Dorsi bending machine: This machine is used to strengthen the lower back muscles and improve muscle flexibility. This machine is used by bending forward and backward with the device, and the amount of resistance can be adjusted according to your fitness level.
Using these devices, you can strengthen your back muscles and maintain spinal health in a safe and effective way in your home. But it must be remembered that the correct use of the device requires instructions and guidance from a qualified sports trainer, and exercises should not be performed excessively or incorrectly, as you must adhere to appropriate exercises and adjust the difficulty level according to your level of physical fitness.
So choose the right back exercise device for you and start strengthening your back muscles and spine and maintaining your health in an effective and healthy way. Always remember, maintaining a healthy back helps improve the quality of life and can be the difference between feeling pain and enjoying life without any restrictions.
Benefits of back exercises pulling on the machine
Back exercises Pull-ups on the machine are one of the most effective exercises to strengthen the back muscles and spine . These exercises have many health benefits, including:
- Strengthening the back muscles: Back exercises pulling on the device help strengthen the muscles responsible for supporting the spine and keeping it in a correct position. Therefore, pulling back exercises on the machine help in preventing injuries related to back health.
- Improving body posture: Pulling back exercises on the device is considered one of the effective exercises in improving body posture, as it works to improve the natural curves of the spine and improve the correct position of the body. Therefore, traction back exercises on the machine help reduce pressure on the spine and improve the natural posture of the body.
- Increase flexibility and range of motion: Pulling back exercises on the machine helps increase flexibility and range of motion of the spine and back. Therefore, pulling back exercises on the device help improve motor control and balance, and reduce the risk of muscle strain, which can affect your daily movement and athletic performance.
- Improving athletic performance: Back exercises pulling on the device help improve athletic performance because they strengthen the back muscles and spine and improve the natural position of the body, thus improving strength, flexibility, and motor control. Therefore, pull back exercises on the machine help improve your athletic performance and reduce the risk of sports-related injuries.
- Reducing pain in the back: Back exercises pulling on the device help relieve pain in the back, especially if the pain is caused by weak dorsal muscles. Therefore, traction back exercises on the machine help improve back health and relieve back pain.
In general, if you suffer from back pain or want to strengthen your back muscles and spine, pulling back exercises on the machine is one of the effective and safe options you can do. As you continue to perform these exercises regularly and correctly, you will notice a significant improvement in the health of your back, spine, and muscle strength, but you must be sure to consult a doctor before starting any exercise regimen, especially if you have health problems or suffer from a back injury.
What is the correct way to perform pull-up back exercises on the machine?
Correctly performing pull-up back exercises on the machine is very important to achieve the health benefits associated with these exercises, and to avoid injuries resulting from performing them incorrectly. Here is the correct way to perform pull-up back exercises on the machine:
- Stabilizing the body: Before starting the exercise, the body must be well fixed on the device, by placing the feet on the ground and placing the legs under the pillows on the device.
- Adjusting the pillows: You must ensure that the pillows on the device are adjusted to suit the height of the body and the length of the arms.
- Sit correctly: You must sit on the device correctly, by placing your thighs under the thigh cushions on the device, and controlling your back and spine so that they are straight.
- Holding the handles: You must hold the handles on the device with two hands, and determine the appropriate grip width so that the bend in the elbows is at 90 degrees.
- Back pull: You must start pulling the body backwards using the back muscles, and be careful with this movement over a period of seconds before slowly returning the body to its original position.
- Correct breathing: You must breathe correctly while performing the exercise, by inhaling when pulling and exhaling when releasing.
- Practice regularly: Pull-up back exercises on the device must be practiced regularly, by repeating the movements several times over a specific period of time according to the individual’s physical ability.
You must pay attention to several points while performing pull-up back exercises on the machine, such as avoiding using excessive body force, avoiding excessive curvature of the spine, avoiding using excessive decoration of the hands or shoulders, and focusing on using the back muscles correctly.