Back trainer

What exercises are there for the back trainer?

When using your back trainer, the correct setting and posture are particularly important. The following exercises are based on our "Back Trainer Hyperextension" as an example, but often differ only slightly from the implementation on other back trainers. You basically have the choice of lying on your stomach with your face facing forward or in a side position on the back trainer.

Train exercise

In this exercise, you lie in the starting position facing forward on the pelvic cushion. You now slowly lower your upper body over the pelvic cushion. When you are far enough down - this depends on your individual mobility - you have to pull your upper body back up to the starting position with a straight back. During the entire exercise, you hold your hands behind your head or in front of your chest.

Roll up

When rolling up, the starting position is the same as for the pulling exercise. The difference is, as the name suggests, that you roll up your back from the bent-over position, vertebra by vertebra. You start with the lumbar vertebra and end with the head. This exercise is much more demanding and therefore more suitable for advanced users.

Why is a back trainer useful?

Regular back training is important to stay fit in everyday life and to prevent back pain. Those of you who work in an office are particularly familiar with the problem of having an unhealthy posture that is damaging to the spine. Save yourself the trip to the gym and train with the back trainer at home. This will help you to effectively build up your back, core and abdominal muscles and at the same time relieve the strain on your spine.

Exercises on and with the abdominal and back trainer not only help you to build more muscles, but also improve your physical vitality, your inner health and your drive. Other advantages of targeted back training include:

→ stimulates the cardiovascular system

→ improves your breathing

→ protects and restores your joint function

→ stimulates your intervertebral disc metabolism

→ and promotes blood flow to your muscles

... to name just a few of the advantages. As you can see, the training effect of back training with the Bad-Company back trainer goes far beyond just building muscle. A stable and healthy posture and well-developed core and back muscles also form the basis of all sports and you can benefit significantly from this, especially in strength and fitness training.

What should you pay attention to when training your back?

As with most other fitness equipment, when using a back trainer, you need to exercise caution and care when training to minimize the risk of injury. It is important that you adjust your abdominal and back trainer to your body at home. You should adjust it to your height and make sure that the pelvic pad sits just below your pelvis and that your legs are securely fixed behind the pad rollers. The range of motion is just as important as optimal support for your body.

When carrying out your training program, you should make sure to perform the exercises carefully and slowly. Avoid significantly overextending your spine when standing up, especially in the neck and lumbar area. You should always keep your spine straight during the exercises. If you notice that you are becoming sloppy when performing the exercises, take a break and continue your training later. This will reduce your risk of injury.