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Back training Hamburg

Medical back training Hamburg

Fitness Trainer Hamburg

In the sports industry, martial artists rely on particularly strong back muscles. Without a well-trained back, for example, you will not be able to do so. Kickboxers, boxers, karatekas or judokas are at a greatly increased risk of injury. In a duel, the spine is subjected to high loads of up to a ton, which are cushioned by well-trained back muscles. As a licensed specialist trainer for back training, Your Boxing Coach offers targeted personal training for increased performance and improved quality of life

Back pain can be a major burden for all of us in everyday life. The pain can occur gradually and completely unexpectedly. Often you wake up one morning and can barely get out of bed because you are plagued by stabbing pains and your back seems to have lost all flexibility. At this moment, each of us realizes that doing the daily chores, no matter how simple, such as shopping, carrying the child or climbing stairs, can become a torture. The use of painkillers is then usually unavoidable. However, this is not usually a long-term solution.

Back pain is the number one widespread disease, as more than half of Germans have had to deal with back pain at least once in the last year. The causes are manifold and can only be determined by taking a professional medical history.


The human spine is a complex multi-link construct that can be associated with a moving chain of links. In summary, the spinal column consists of 24 vertebrae plus sacrum and coccyx and has 25 motion segments with 23 intervertebral discs. Viewed from the side, a healthy spine has a double-S curve, which enables us humans to walk upright. The spine ends in the pelvis and is held in place by a network of muscles, tendons and stabilizing ligaments that keep the mast in place like the rigging of a sailing ship.

Physiological vibrations of the spine

Viewed from the side, the human spine has a typical curvature (double S curve), which enables an upright gait and gives the spine a high degree of basic stability. In newborns, the shape of the spine is more like a dorsally convex arch that resembles a ‘C’. Only in the course of adolescence does the distinctive curvature of the double-S shape develop, which is known as the motion damping and enables people to perform balanced andcomplex control tasks and biomechanical requirements.

The vibrations of the spine can be divided into the following areas:

  • cervical spine/neck lordosis (forward curvature)
  • thoracic spine/chest kyphosis (curvature towards the back)
  • Lumbar lordosis (forward curvature)
  • SWS/sacral kyphosis (curvature towards the back)

To illustrate the complexity of the spinal column (Culumna Vertebralis) in its many components, I offer below a brief overview of the subdivision of the individual structural elements, including Latin technical terms.

Subdivision (cranial to caudal – head downwards):

  • 7 cervical vertebrae (vertebrae cervicales)
  • 12 Thoracic vertebrae (Vertebrae thoracales)
  • 5 lumbar vertebrae (vertebrae lumbales)
  • 5 Sacral vertebrae (vertebrae sacrales)
  • 3-5 rudimentary coccygeal vertebrae (Vertebrae coccygeales)

The vertebrae of the cervical, thoracic and lumbar spine can also be distinguished in size and shape, but essentially they have the same bony structure. They consist of a vertebral body, an adjacent vertebral arch, two transverse processes, a spinous process and two upper and two lower articular processes. The cavity between the vertebral body and the vertebral arch forms the vertebral foramen. The vertebral canal, in which the spinal cord is well protected against external influences, is formed by all the vertebral foramen lying on top of each other. The areas where a very mobile section of the spine meets a significantly less mobile section are particularly problematic. Due to the high mechanical load and incorrect posture, signs of wear and tear occur relatively frequently here.

Back training Hamburg – Free trial training*


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Rental equipment can be provided for each training session


Sports and video analysis for rapid training progress

*The offer is only valid when purchasing a multiple ticket or booking a longer-term training period. The costs incurred for the trial training will be refunded after the purchase.

Back training muscle building

Just as varied as the causes of back pain are the training areas that need to be considered if you want to be healthy and pain-free in the long term. All too often I observe Back exercises of recreational athletes who treat their back pain with a very one-dimensional back back training under control.

Don’t be a leek!

To illustrate this, I like to use the example of the spring onion, which can only grow upright because it has different layers on top of each other. If I now remove a small part of the layers on one side with the knife, the onion becomes unstable and buckles. It is similar with our spine if we do not use our back at all or only use a one-dimensional Back training carry out. The crooked gait in acute back pain symbolizes the problem and can lead to signs of wear and tear that can cause us problems sooner or later.

The back muscles

A closer look at the spine reveals that this multi-limb structure, which can withstand extraordinarily high loads of up to one ton and sometimes far more, the most mobile structure of the human body. of the human body.

The spinal column represents a masterpiece of evolution because it can be positioned with high precision, but also tolerates extraordinary dynamics. tolerates extraordinary dynamics and at the same time body and the brain during landings. However, these attributes are only made possible by a well-trainedDeep musclesand the accompanying tissue strength, which give the body its shape and stabilize the joints.

Back training equipment

The deep muscles include the deeper parts of the abdominal, back and pelvic floor muscles. Certain muscles in the leg musculature are also counted as deep muscles. The surface muscles can be trained and shaped relatively easily and specifically through strength training on equipment. However, it cannot stabilize the body on its own if the deep muscles are not trained as well.

Machine-based training alone does not usually reach the deep abdominal and back muscles. These are only innervated when the body needs to compensate for instability. The entire core musculature is responsible for this, which acts as a supporting cylinder and ensures balance and stability, while also enabling various backward, sideways and rotational movements.

Back training exercises and methods

Classic methods for strengthening the deep muscles include balance and stabilization exercises, which are usually performed in a holding/isometric position. This type of exercise addresses both the surface and deep muscles. We are talking here about theproprioceptive trainingThe body and its neuromuscular system anticipate certain movement influences and maintain balance by activating the stabilizing muscles. In summary, the “proprioceptive perception” To be able to detect and process stimuli from the inside of the body, with information on the position and attitude of the body and individual joint positions in space. Body weight training has proven its worth here, using various aids such as swinging sticks, Pezzi balls, balance boards and balance pads to make the training challenging and intensify it. When training on unstable surfaces, both the local and the global muscle system are innervated in order to compensate for fluctuations. Proprioceptive training therefore trains coordination skills such as balance, reaction time and the ability to differentiate.

Effects of back pain

If muscle strength deficits and chronic pain occur, changes occur in the neuromuscular control of the muscles that stabilize the spine. This leads to restrictions in proprioceptive abilities, which result in coordinative deficits. Insufficient depth sensitivity results in altered information reception in the periphery, which leads to incorrect information transmission. Customers are not able to assess certain body positions and correct them by adjusting the exact movement concept. The exercise of flowing and economical movement sequences is therefore disturbed, which can be seen as an impairment for resolving “uneconomical” movement patterns within the training of back-friendly behavior. Receptors found in muscles, tendons, ligaments, joints and connective tissue play a decisive role in this process. They perceive changes and transmit them immediately.

Conclusion on the implementation of professional back training

Physical performance depends on many factors – the ability to coordinate, the variety and effectiveness of the motor programs learned, the strength of each individual muscle, the ability to supply and finally the elasticity and strength of all passive structures such as bones, fascia and tendons. Regular exercise variation has been proven to be the quickest way to achieve success in order to build up “all-round physical fitness” as part of a differentiated back training program and to be able to carry out targeted training therapy.

Back training Hamburg

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Back training Hamburg: Questions & Answers

Core training, medical back training, swimming, hiking, walking, strength training, running, horse riding, cycling, functional training

Pull-ups, plank, crunches, side plank, plank bird dog, hip thrust, squat, wood chop, back extension, deadlift, good morning, row variations, lat pull, reverse butterfly, balance and stabilization exercises, cervical spine extension, training on unstable surfaces, face pulls, scapula push-ups, anti-rotation exercises. Note: The entire torso serves as a kind of support cylinder for the spine. For this reason, all parts of the abdominal muscles should always be trained in balance with the back muscles.

Good Mornings, Squat, Superman, Dead-Bug, Glute-Bridge, Back-Extensions, Wood-Chop, Deadlift, Plank

Increasing the strength capacity of each individual muscle, the supply capacity and finally the elasticity and strength of all passive structures such as bones, fasciae or tendons. Optimization of coordination skills such as balance, differentiation and reaction skills.

A purely machine-based workout does not usually reach the deep abdominal and back muscles. However, these are what give the body its extraordinary dynamism and cushion the brain optimally during landings. Classic methods for strengthening the deep muscles include balance, rotation and stabilization exercises, which are usually performed in a holding/isometric position.

  • Extensive and diverse transferable increases in strength and performance
  • Multidirectional build-up stimuli for the passive structures
  • Greater variety of motor programs for improved coordination Broader stabilization capacity – more extensive joint protection, faster training progress
  • Greater motivation to train – improved training regularity
  • Eliminate training monotony
  • Pull-up bar or assisted pull-up machine
  • Cross trainer
  • Stepper
  • Coating machine
  • Rowing machines
  • Back extension machine
  • Lat pull tower
  • Row variations on the cable pull tower

The entire torso serves as a kind of support cylinder for the spine. For this reason, all parts of the abdominal muscles should always be trained in balance with the back muscles.

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