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Back trainers – back training at home

Back muscles are used in nearly every movement. However, since they are barely used in modern everyday life, the muscles are usually underdeveloped. Regular training is the remedy.

Our back trainers are perfect to counteract this issue and help you strengthen your lower back muscles. Our FINNLO Tricon back trainer is particularly small and compact. The back trainer targets the back extensors in particular and can be adjusted for any size with the 12 different height settings. A folding mechanism makes it easy to store.

You can also train your core with our FINNLO AB & Back Trainer. All abdominal, buttock and back muscles can be strengthened with this multi-functional trainer.

How is the back built?

Our spine consists of a number of different vertebrae, which are all flexibly connected with one another:

  • seven cervical vertebrae
  • twelve thoracic vertebrae
  • five lumbar vertebrae
  • five fused vertebrae in the sacrum
  • four to five vertebrae in the coccyx

Between our vertebrae are intervertebral discs. They act as shock absorbers and consist of 80% water. At night they fill up, which is why we are always a bit taller in the morning than in the evening.

What can I do to strengthen my back?

The best way to maintain a strong back is to stay active, sit straight, lift properly, and do regular back exercises.

Daily training with a back trainer:

  • Strengthens your back, shoulder and buttock muscles
  • Stabilises the spine
  • Relieves strain on the intervertebral discs
  • Improves your strength, flexibility and mobility
  • Tightens your waist
  • Shapes your body

How do I train with a back trainer?

To train with our FINNLO Tricon back trainer or the Ab & Back trainer, adjust the pad so that the pelvis rests on the pad. Your legs are fixed by a second pad over the ankle. In the starting position, the legs and upper body should form a line and the buttocks and abdomen should be tense. Then move your upper body down with a straight back, hold the position briefly and bring the upper body back to the starting position.

When training with the back trainer, pay attention to smooth and slow movements. In order to train the deep back muscles, consciously bend your back shortly before the upward movement and roll up vertebra by vertebra.

Short training sequences are particularly effective. 10 minutes in the morning and evening is enough to strengthen the back. It is important that all relevant muscle groups are trained, including the deep back muscles.

How strong is your core?

Want to know how strong your core really is? Then do a core check with us! These 3 exercises show you how strong you are. You can find more information here: “The core check.”

More home back exercises:

Here are two back exercises so you can get started with your home training straight away:

Exercise 1: Get onto all-fours. Stretch out the right leg and left arm and then bring them together in front of the chest. Change sides and repeat the exercise about 10 times.

Exercise 2 for advanced users: Lie on your stomach and prop yourself up on your elbows. Lift your buttocks, torso and legs so that they are in a straight line. Hold for at least 15 seconds and repeat about 5 times.

Where can I test a back trainer?

If you still need help with your decision, you can test our range of back trainers in our HAMMER Stores. Our fitness experts are also happy to help over the phone for anything about back training.