Hollow back – Increased lumbar lordosis

To begin with: A hollow back describes the presence of a more than normal curved lumbar spine. A hollow back posture in the lumbar spine therefore corresponds to an increased lumbar lordosis or lumbar hyperlordosis. With its “normal” lordosis, the lumbar spine is an important part, especially since it is also in direct contact with the pelvis. The typical curvature in the lumbar spine helps resist compressive forces caused by gravity. A hollow back is generally referred to when the curve in the lower back is greater than normal (cf. figure). The abdomen is often arched forward. A hollow back can also affect the statics of the entire spine.

Haltungsschwächen erkennen

As mentioned above, a hollow back is called “hyperlordosis” (Greek “hyper” ≙ “over”, “more than”). It is often not just the lumbar vertebrae that are responsible for an increased lumbar lordosis. The following factors, for example, can play a role when the lumbar lordosis is increased:

  • Lordosis angle
  • Pelvic incidence

If you want to learn more about hyperlordosis and how the factors above might influence the spine biomechanics, then click on the following link (free and without any commitment) Hollow back - Increased lumbar lordosis.

You can find the literature in the corresponding original article on Fitness Simply Explained

Strength training

Programming strength training

Strength training is about developing different strength abilities with resistance (e.g. body weight, various devices or materials). The various strength abilities include maximum strength, strength endurance, speed strength and reactive strength. Different methods of strength training are used, depending on which of the aforementioned strength abilities are to be primarily trained.

Programming strength training

When it comes to the programming it makes sense to look at the characteristics of a training stimulus. The characteristics are essential variables that are used to design the training process in a target-oriented manner. These characteristics include:

Intensity

  • How high is the stress stimulus?

Duration

  • How long is the muscle used?

Volume

  • What is the cumulative effect of exertion over a specific time period or exercise?

Load density

  • What is the ratio of stress and recovery?

Frequency

  • What is the number of trainings within a certain period of time?

Movement quality or movement execution

  • How is the movement performed?

If you want to learn more about programming for strength training and which methods of strength training might be distinguished, then click on the following link (free and without any commitment) Programming strength training.

You can find the literature in the corresponding original article on Fitness Simply Explained

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