Trening za srednji dio tijela

Getting your middle body in shape as well as your lower back muscles is very important, in order to prevent injuries that can occur even from performing normal daily activities. Read on to find out what mid-body training is all about and what exercises are ideal.

What is middle body training?

The middle part of the body that includes the muscles of that part (front, back and sides) is the area of ​​the body that refers to the part around the spine. This nucleus consists of TVA (traverse abdominis), erector spinae, lower lattice, and these muscles play the role of stabilizers of the whole body. Middle body training is about performing exercises that strengthen these stabilizer muscles. If you keep these muscles strong you will have much more strength to perform activities such as walking and running. So, if any of these muscles are weakened, it can cause poor posture and lower back pain.

Mid-body training efficiency

The biggest reason this type of training has received so much attention is the fact that people are moving less and less. Many of you have jobs that involve spending a lot of time at your desk, even eight to nine hours a day. Add to that an hour or two spent at home in front of the TV or in the car and end up spending a lot of time in a sitting position. If you do not do any training activities for your body and spend so much time sitting, the muscles of the middle part of the body become weaker. It is this training that allows people to keep their body strong despite spending a lot of time in a sitting position every day. You need to be aware of the fact that a solid spine must be the foundation of every body.

Who is recommended for mid-body training?

This type of training is designed for all people. Strengthening your stabilizer muscles will improve your athletic performance and will certainly help you perform daily activities such as bending, stretching and turning. If you have a strong spine and surrounding muscles, there is a lower risk of injuries from daily activities. You need to keep in mind the fact that extra pounds on the abdomen can destroy posture and weaken the muscles of the lower back. To get rid of extra pounds, practice a healthy diet and limit your calorie and carbohydrate intake.

Mid-body training benefits

Bodybuilders need to have strong backs and surrounding muscles. Exercises such as squats, deadlifts and rowing have a heavy load on the spine, but if you do exercises for the abdominal muscles, you reduce the risk of injuries. A strong middle part of the body is necessary to overcome the great weights needed to build strong and large muscles. Also, if your workout is a bit boring and routine, concentrating on mid-body exercises can be a great source of motivation for a well-done workout. Another reason for training for the middle part of the body is its result, and that is a great look on the beach that captures many views. For those who compete in bodybuilding, perfect and cut abs can get a lot of points.

Middle body training example

Below are some exercises you can do at any time of the day to strengthen your middle body and gain perfect and visible muscles. Be careful when performing them and do not overdo it.

Start with 10 to 15 repetitions of each exercise, and perform them two to three times a week every other day. After a few weeks, go through the exercise cycle two or three times. Moderation is more effective than overdoing it once every few weeks.

Make a shift

Once you have mastered these exercises, introduce new ones into your training program. You can find them in various magazines and on the Internet, but also on our website. The advice is to include hyperextension (back extension) in back training.


Diversity is paramount to the effectiveness of mid-body training. The middle part of the body is made up of a lot of small muscles that can only be triggered by performing exercises from various angles. Try these exercises and make your spine strong enough that you will be able to endure a lot of time training your middle body.


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