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Some Target Exercises for your Back |
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Here are some exercises that you may want to perform if you want to strengthen and tone your back. One important reminder though, is to seek the guidance of a fitness trainer for the proper execution of any of these exercises. |
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| Author: Evy Shantal |
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Lat Pull-down. A lat machine is used when performing this exercise. To do the lat pull-down, grab the bar with an overhand grip that is about a shoulder width apart after you have selected the right weight or load on the stack. Grips can be wide, neutral or reverse. Also, be sure that your thighs are below the bracing pads. Slightly lean back and pull the bar down to your upper chest then return it carefully to its original position.
Pull-up / Chin-up. These may not be recommended for everyone as these come with a degree of difficulty. To do a pull-up, grab a chinning bar with your palms at shoulder width and turned away from your body. Your legs should also be bent and feet crossed as you hang and then slowly pull up and lower yourself. In a chin-up, your palms should be turned towards your body.
Shrugs. Shrugs can be performed with a barbell or dumbbell. For a dumbbell shrug, hold a pair of dumbbells on both sides at arms length standing up with your palms facing your body and your feet a shoulder width apart, knees bent slightly. With your chin tucked and head straight, slowly shrug your shoulders up towards your ears. Return to your original position.
Swimming. This aerobic exercise is excellent for strengthening your abdomen, lower back and pelvic floor. Swimming normally does not require any weight and actually involves all major muscles in the body.
The Cat Stretch. To do a cat stretch, you must get a good hand and knee support as you position yourself onto the floor. Carefully arch your back towards the ceiling, the same as how a cat usually does it. Hold for about fifteen seconds or until you can feel a gentle stretch in your back area, then return to normal position.
The Spine Twist. Lie on your back in a comfortable position and put your right foot on your left knee. Pull your right knee to the floor carefully with your left hand, making sure that your left arm is kept straight out with your shoulders and hips onto the floor as well. Hold for about fifteen seconds and then return to original position. Proceed to the other side.
About Author
Evy Shantal is a contributor for HealthContent.net, a site where you can find information, tips and advice about Back Pain, get to know the causes of back pains.
Article Source:
http://www.1888articles.com/author-evy-shantal-4588.html
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