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Monday, 5 November 2018

5 Unusual & Effective Back Exercises

Most gym sessions are devoted to tightening and strengthening the areas we consider the most remarkable: the buttocks, belly and legs. But here's a secret that all top coaches know: Powerful back muscles are not only essential for a defined look, they're also your best defense against pain, injury and poor posture for years to come. These six classic backstroke strokes target all upper body muscles to help you banish the bulge of the bra and sculpt a strong, sexy back and shoulders.

How it works: Three or four days a week, do a series of each exercise, back to back, with little or no rest between movements. After the last exercise, rest for 1 to 2 minutes and repeat the complete circuit 2 more times (total 3 times).

You will need: a pair of 2- to 3-pound dumbbells, a pair of 15 to 25-pound dumbbells, a resistance band and a pull bar, or a Life Fitness device.

T Raises

Rep: 15
Take a pair of dumbbells from 2 to 3 pounds and stand feet apart from the width of the hips. Bend your knees slightly by moving the hips back and lowering the torso until it is parallel to the floor. Gather weights and turn the palms to face. Keeping your arms straight, lift the weights up to shoulder height, then lower your back. Make sure to keep the heart and glutes engaged all the time. Have 15 representatives.

Single-Arm Dumbbell Rows

Reps: 10 per side
Take a dumbbell of 15 to 25 pounds in one hand. Stand with your feet apart, bend your knees, and move the hips backwards, lowering your torso until it is almost parallel to the floor. Place your right hand on a wall in front of you for balance.

Pull the weight toward the chest by bending the left elbow straight toward the ceiling. Make sure to keep the shoulder blades down and together and that the core is engaged all the time. Do 10 repetitions on each side.

Delt Raise

Rep: 10
Take a pair of 5 to 10-pound dumbbells and stand with your feet hip-width apart, knees slightly bent. Bring the hips back as you lower your torso until they are almost parallel to the floor.
Turn the palms of the hands to face each other, bend your elbows and lift weights at shoulder height. Concentrate on your back and not on your arms to lift the weights. Gently lower the back, keeping the core and glutes engaged during the entire movement. Do 10 repetitions.

Assisted Pull-Ups

Rep: 8 to 10
Wrap a group over a pull bar or Life Fitness machine in your gym. Hold the bar with your hands slightly wider than shoulder width, palms facing each other. Place a foot (or knee if you prefer) inside the band. Hang at arm's length. You should return to this position, called dead blocking, each time you lower yourself.

Pull the body in a straight line, bringing the head just above the hands. Squeeze the shoulder blades and lower the arms with force. Slowly lower the body until you fall. Repeat the movement without swaying. Aim 8 to 10 representatives.

Pushup Holds

Rep: 5
Put yourself in a pushing position with the hands slightly wider than the width of the shoulders, feet apart from the width of the hips. Your body should form a straight line from the heels to the head. Bend your elbows and your lower body until you hover a few inches above the ground. Hold for 1 deep breath, then press halfway up and hold for 1 deep breath. Lower your back to the lowest point by holding for 1 deep breath. Come back halfway for a last take. Repeat the pattern 3 more times, 5 times in total.

Workout Video: