Amazing Back Workouts
The back is part of the core of the body. It has many important functions including helping the body bend, twist, stand and carry items. Regular back workouts can assist in strengthening the core of the body, helping individuals reduce back pain, improve posture and even prevent back injuries from occurring.
Of course, back workouts also help you sculpt a strong back, improving the way you look from behind and giving you the confidence to bare your back at the beach. The back muscles are also one of the largest muscle groups in the body, by training the back muscles you can burn more calories! Great back workouts are designed to help you safely engage the three major muscle groups of the back: the upper, middle and lower back.
Rows are one of the most popular and effective back workouts, since they can be performed in a variety of different ways and using different resistance levels. Bent over rows can be done with a barbell. Load up a barbell with the desired amount of weight and place hands on the barbell at shoulder width apart. Legs should also be shoulder width apart. The body should be tilted forward to a 45 degree angle with the back straight and the knees bent. While keeping the head up, contract the back and pull the weight up to torso level than lower as far as comfortable.
Rows can also be done with free weights to really work the small muscles of the lower back. To perform hold a free weight in each hand and bend the body over in the same position as before or until the torso is parallel with the floor for a greater challenge. Keep the knees slightly bent and contract the abs. Have arms extended fully with dumbbells hanging down. Then start rowing by bending the knees and pulling the dumbbells up into the torso area.
Back extensions are a amazing move for working the lower back and improving balance. To perform, lay face down on a mat and place the hands behind the neck. Keeping the abs contracted, raise the upper body a few inches from the floor, then lower the body back to the original position. This move can also be done at a back extension machine.
Another great alternative to a regular extension is a hyperextension. This move works the lower back but is low impact. The move should be done near a wall so that your feet can use the wall for leverage. Placing your chest over a stability ball, extend your feet until the touch the wall. Cross your hands over your chest and lift your torso up forcing the lower back to flex, then lower yourself back down.
Back exercises should be performed up to three times a week in nonconsecutive days. Reps of 16 can be done in sets of 4. Beginners may also want to start out easier with 8 reps of 2 sets and then gradually increase. You should also allow the body two days of rest before starting up again.
Because the back muscles work to rotate and pull the shoulders down, back workouts are often combined with bicep training on the same day. Great back workouts are about variety. Add in chin ups, reverse flies, upper body raises, dead lifts and more. Switch up your routine every 6 weeks to avoid plateaus. When working out be sure to use a variety of back exercises that work to target the back from different directions and target different muscle groups of the back.
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