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Your back plays an important role to your total appearance. However, back
exercises and workouts are often ignored by most women; these exercises plays a great role in
shaping your back and have it well-shaped and fit.
To work your back out, there are three things you need to
secure:
1) an adjustable dumbbell set - which you can easily adjust according to
your weight capacity,
2) a resistance tube - very handy yet very useful equipment,
3) a comfortable spot - this can be on a chair, on a bench, or even on a
mat. These things, combined with other factors can help you a lot in shaping a sexy
back.
Your back is composed of three main types of muscles: the trapezius, the
erector spinae and the latissimus. The latissimuss muscles are the areas from the armpits towards
the waist; on the other hand, the trapezius are the muscles that starts from the skull's base
reaching until the neck, the shoulders and the middle of the back; finally the spinal erectors are
those muscles that run from your pelvis' base to your spine.
The latissimus is the muscle responsible for adduction, flexion and
extention and rotation of the shoulder joint. The trapezius is responsible for supporting your
shoulders (and the shrugging of your shoulders) and spinal erector is responsible for supporting
your spine.
Preparing for the Exercise
In every exercise routine, the first thing you have to do and remember is
to have some stretching and warm-up exercises. Warm-up exercises allow you blood circulation to
travel smoothly into your whole system.
March in place - Hold something which can support your body, slowly march
in place for 3-5mins. It warms-up your body to make it ready for the workout.
Calf Stretch – Find something to lean-on for support, then bend your left
knee with your right leg back and toe pointing to the ground. Then repeat it for the other leg, 8
counts each.
Dumbbell Back Flys
This back exercise using adjustable dumbbells can be done either by
standing, lying on an incline bench, or seated in a strong chair.
• Grasp an adjustable dumbbell in each hand with your wrists straight
and elbows bent.
• If seated or standing bend forward to about 90-degree angle. Begin
with the weights close to the floor and almost touching each other.
• Lift the dumbbells with your arms on the outside way.
• Lower the dumbbells when the arms are parallel to the
ground.
Seated Back Pull Down
This back exercise using resistance tube is good for strengthening your
back. This exercise targets your Latissimus Dorsi muscle. This is quite similar with the pull down
machine but you perform it with resistance tubes to be cost efficient.
• You will need to have an anchor (hook attached on the wall) to act
as base, a strong resistance tube and a sturdy chair.
• Look for a comfortable place in your home in which you can station
a good anchor on the wall for you to hook the middle part of the resistance tube.
• Secure the chair by placing it at a fair distance from the base
(where you hang the middle part of the resistance tube). Arc your back when you sit.
• After hanging the resistance tube on the anchor place on the wall,
begin the exercise by grabbing each end of the tube with your hands.
• Start with raising your arms with slightly bent elbows grabbing the
resistance tube. This is similar when you hold the bar of the pull down machine.
• Simply pull down the resistance tubes until the handle reaches at
chest level. Your elbow should be going towards your back as you pull. This would create a tension
with your back muscles.
• Then slowly let the tension pull you back to the starting position
with your arms raised. Make sure you extend your back properly.
• Execute the exercise in 3 set with the same 12 repetitions of each
set.
Note: The resistance tube is a good alternative for the pull down
machine. You should position your arms with the tube similar to how it is done with the pull down
machine (bar).
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