10 Best Bodybuilding exercises for lumbar

10 Best Bodybuilding exercises for lumbar

Lumbaries, often neglected in the training routines, plays a crucial role not only for body aesthetics, but also for sports performance, the notice force and general stability. These muscles, located in the lower back, are essential for many daily and sporting activities. The well -developed lumbaries contribute not only to a harmonious silhouette by balancing the musculature of the trunk, but also improve the global resistance and power during movements such as breed, jump or even cycling.

In addition, the strengthening of this area is particularly important for those who spend long hours sitting, both at work and at school. Seduencies can lead to weakening and tensions in the lumbar, which in turn can cause muscle imbalances, pain and even injuries. In addition, the lumbar lumbers allow to stabilize the joints, in particular the risk of injuries, in particular those related to the hips and the lower back.

It should also be noted that well trained backland lead to a better posture and optimal alignment of the body. This is particularly advantageous for athletes, since a good posture can improve the efficiency of movements, allowing higher performance. In addition, working on the lumbar can also help prevent problems, such as low back pain, which are common in people with unbalanced muscles.

In this article, we present the 10 best bodybuilding exercises to develop your lumbar, accompanied by practical advice to maximize their efficiency.

Lumbar muscles?

The lumbar muscles are often considered the pillar of the trunk, playing an essential role in the stability, posture and general mobility of the body. Unfortunately, in the world of physical fitness, they are often neglected in favor of more visible muscles, such as biceps or pectorals.

Lumbar muscles

Anatomy of the lumbar muscles

Erectors of the spine : This muscle group consists of three main muscles: Longissimus, Iliocostalis and Spinalis. These muscles extend along the spine and allow not only to extend the back, but also to maintain a right posture. Their role is crucial during movements, such as lifting of the earth or squats, where the stability of the trunk is essential.

Erectors of the spine

Square lumbar : Located on the sides of the spine, this muscle is a key stabilizer of the pelvis and the lower back. It is also involved in the lateral flexion of the trunk, making it an essential muscle for many daily movements. A weakness in this muscle can cause back pain and postural imbalances.

Square muscle lumbar

Multifidus : This muscle, although deeper and less visible, is essential for the stability of the spine. It helps to control the movement of each vertebra and plays a crucial role in the prevention of low back pain. Multifidual strengthening can help improve athletic performance and prevent injuries.

MUSCLE MULTIFIDUS

Abdominal muscles : Although they are not lumbar muscles adequately, the abdominal muscles (abdomine, oblique, transversal) interact closely with the lumbar muscles to stabilize the trunk. A balance between the abdominal muscles and lumbar muscles is essential for good posture and effective movement.

Abdominal muscles

10 Best exercises for Lumbar

Sul Earth raised with bar – bodybuilding

The revolt of the land of Sumo is an emblematic variant of the lifting of the traditional earth, particularly popular between bodybuilding and strength enthusiasts.

Sul Earth raised with bar – bodybuilding

Holved leg raised: bars or dumbbells

The revolt of the land’s legs is a fundamental exercise in the field of bodybuilding. Essential to strengthen the rear chain, mainly aims at the rear muscles of the thigh, the buttocks and the back muscles.

Holved leg raised: bars or dumbbells

Good morning with the bar – burial

The world of bodybuilding is full of various exercises, but some movements are distinguished by their effectiveness and their ability to strengthen different muscle groups. Among these, the «good morning» is a must, often underestimated.

Good morning with the bar – burial

Superman au sol

In the dynamic world of bodybuilding and fitness, effective exercises are essential to achieve health and physical conditions. Among these exercises, the Superman on the ground stands out for its simplicity, its accessibility and its multiple benefits.

Superman au sol

Winding/which takes place on the lumbar bench

When we approach the theme of bodybuilding, it is essential not to neglect the lower back. A strong and well -developed back is essential not only to improve sporting performance, but also to prevent injuries and maintain good posture.

Winding/which takes place on the lumbar bench

Conclusion

By integrating these 10 targeted exercises for the lumbar in the driving routine, not only can you improve the aesthetic aspect of this area, but also strengthen your body as a whole. The well -developed lumbar game plays a key role in sports performance, balance and stability, while contributing to preventing injuries, especially in the lower back and knee.

It is essential to vary the movements and adapt the exercises to your physical form level to guarantee constant progress. Do not forget the importance of the heat -Up before each session and stretch after training to promote recovery. In addition, a balanced diet and good hydration are essential to support your efforts.

Stay to listen to your body and regulate your program based on your feelings. Regularly, patience and good technique, you will see significant changes in the strength and definition of your lumbar, benefiting from better performance in your daily and sporting activities. In the end, work on this essential muscle area can also contribute to a better posture and better alignment, helping you feel stronger and more stable in all your movements.

It starts today and engaged on the path of a stronger and toned body.

Further tips for effective training:

1 – Adequate heating : Before starting the session, take the time to warm up well. Mobility exercises for ankles and legs can help prevent injuries.

2 – Rest and recovery : As with any muscle group, recovery is essential. Rested between the sessions to allow the muscles to reconstruct and strengthen.

3 – Nutrition : A balanced diet rich in protein is crucial for muscle recovery. Remember to include sources of proteins such as meat, fish, eggs and legumes in your diet.

4 – Hydration : Remains well hydrated before, during and after training. Hydration plays a key role in muscle performance and recovery.

5 – Variation in training : To avoid boredom and tray, he regularly varies the exercises and routine. This may include changes in the series number, evidence or even integration of pliometric exercises to increase your power.

6 – Listen to your body : If you feel an unusual pain, stop and consult a health professional if necessary. It is important to differentiate normal muscle pain from what could indicate an injury.

With regularity and determination, you will see a significant improvement in the strength and definition of your lumbar.

Go ahead, put on work and admire the transformation!

Do not underestimate the power of a complete and balanced training and recalls that each muscle counts in the search for a harmonious and functional body.