Exercises for effective padel play and for strengthening the back using body weight and without the need for sports equipment.

Many people think that you need weights or a pull-up bar to train your back, but this is not the case. Bodyweight back exercises are also an effective way to strengthen the muscles in this part of our body without having to go to the gym or buy special equipment. These types of exercises, which use your own body weight as resistance, are usually very complete and excellent for activating the core and other stabilizing muscles of the upper body.

Why are bodyweight back exercises important?

Having a strong back is not only important for having a defined and attractive body, but also for maintaining health and playing padel. Together with the abdominal muscles, a well-trained back can protect the spine, improve body alignment, and help you avoid strains.

Most people today have sedentary jobs, which means sitting for hours in a forward-leaning position, putting a lot of strain on the spine. Regular bodyweight back exercises can improve posture and are the most effective way to prevent back pain. Here are 7 of these exercises that you can do at home:

SUPERMAN

The first of the bodyweight back exercises is the Superman. To do this, lie on your stomach with your arms and legs extended, palms facing the floor. From this position, raise your arms and legs simultaneously without bending them. Do three sets of 10-12 repetitions.

SUPERMAN WITH A JUMP

This exercise is performed in the same way as the previous one, with the difference that after raising your arms, instead of leaving them still, you need to squeeze them together, pulling them back until your shoulder blades meet. Repeat 10-12 times for three sets with a break between them.

WIDE-ARM PUSH-UPS

Lie face down, rest your feet on your toes, and open your arms to both sides with your palms facing down. Squeeze your glutes and abs to keep your spine straight. Bend your elbows so that your chest drops to the floor, squeezing your back at the bottom. Then force your chest back to the starting position. Three sets of 10-12 repetitions.

ARM AND LEG LIFTS

Get on all fours on the floor, with your hands shoulder-width apart and your knees aligned with your hips. Squeezing your core and keeping your back straight, raise your right arm and extend it forward while simultaneously raising and pushing back with your left leg. Then switch arms and legs. Do 10 to 12 repetitions.

HIP LIFTS

Another one of the best bodyweight exercises for the back, especially for working the lower back, is the hip lift. To do this, lie on your back with your legs bent, knees aligned with your ankles, and arms extended on either side of your body. From this position, squeeze your glutes to lift your hips. Do three sets of 12 repetitions.

Push-ups with torso rotation

One of the best back exercises for training for padel. Lie on your stomach with your feet on your toes and your arms on either side of your body at shoulder level, bending your elbows. Squeeze your glutes and abs to keep your spine straight. From this position, push yourself up with your arms until they are straight and lift your chest off the floor so that you are resting on your palms with your arms fully extended.

Then turn your body to the left and raise your right arm toward the ceiling so that you are on your arm, with your left leg trying to hold the position as a side plank. Lower yourself back to the starting position, squeezing your arms, and repeat on the opposite side. Three sets of 10-12 reps alternating sides.

Wall shoulder raise

To perform the last of the bodyweight back exercises, you will need the help of a wall. Stand with your back against the wall and open your arms on both sides so that your shoulders are at a right angle to your neck. From there, without taking your hands off the wall at any time, extend your arms upward and then bend them, still engaging your core. Three sets of 10-12 repetitions.

All of these exercises help strengthen your back muscles, which is excellent physical training for playing padel.

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