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Bringing Sexy Back #1
…back workouts that is! Many women overlook the importance of training the back muscles thinking that because it is out of sight it is not that important. However, a strong back can prevent a lot of problems later in life as well as looking amazing. This series of posts will be focussed on building a strong, healthy and sexy women’s back!
The Back Muscles
The back muscles are made up mainly of the rhomboids, lats, and traps. It is also important to include lower back exercises in your workout as well as these counter all the work you do with your abs and help to create a very solid and firm core.
Problems with Training the Back
When embarking on a back training program it is important to know how to do the exercises perfectly. There are a lot of problems that can arise when training the back and back injuries are some of the hardest injuries to rehabilitate and quite often require surgery. This is painful and can be a slow process.
Here are some things that you must do when starting out with back weight exercises in order to ensure that you prevent these injuries:
- Go to a gym and get one of the trainers to help you with your back exercise plan. Get them you watch you as you perform each exercise and listen to their advice carefully.
- Train with a partner who is not afraid to tell you if your technique is off.
- Watch the long-time trainers at the gym do their back exercises.
- Read as many books about the make up of the back as well as books on how to correctly perform the exercises. If you want me to write descriptions of a specific exercise drop me a comment.
Back Training Tips
There are a few things that you should remember when training your back. Not only will these tips speed up your progress, they will help you prevent injury.
- Warm up with cardio and light back weights so that the blood is pumping well.
- Stretch before, during and after your back workout to keep it loose.
- Always perform each repetition slowly so as to make sure your back is doing the work and your technique is perfect.
- Never train your back if it is sore or you feel any sort of pain when you do it.
- Start with light weights and high repetitions for the first few weeks until your back becomes used to the type of training.
- Quite often good back weights technique will involve squeezing your shoulder blades together at the top of the motion. Practice this squeeze as you are sitting at work or in between sets.
That is the first post on getting a sexy back. Anyone want to comment on their favorite back exercises?
Comments on this article:
| Christine N said: | As boring as it is, I love working on the lat pull and the delt row machines. I also work on back bends for added flexibility and working on my core's range of motion (not sure if that made any sense haha) |
| Gina said: | Here's what I do: Lat pull down Rowing machine Reverse flys using dumbbells |
| Nancy said: | I have recently lost weight on the Weight Watchers program but still have a way to go. Happy as I am about that I am not happy about the grandma pockets I discovered on my sides next to my breasts. I think my breasts want to hide in them. I haven't been able to find any exercises to get rid of that. I use hand weights every day and do 2 miles on the elliptical. Does anyone have any suggestions? (PS I call them grandma pockets because I can remember my grandma having them when I was a kid.) |
| ilse said: | what i do is try to avoid all junk food like chips,cake,fast food.but i havent lost much weight . i really want to loose weight . does anyone have any suggestions . i really want to impress this guy i like but he never notices me and if i loose weight then ill be so happy.please help me loose weight i weigh 140 pounds.email me if you can help me. |
| Brittany said: | Nancy, Make sure you are changing up your routine. Don't always do 2 miles on the elliptical - try the treadmill for 1 mile and the bike for 4 more. What happens is your body gets used to doing the same thing so you get no more gains. Make sure you keep your body guessing and you will continue to gain. Also, eat healthy foods. I know it's redundant but trust me it works. Don't worry about a "diet" just portion control and choose healthier alternatives. For example, if you want a chicken sandwich instead of having it fried have it grilled. Good Luck -Brittany Health Fitness Specialist |
| Nikki said: | Ilse I feel for you! My advice for you would be to attend a wieght watchers meeting. I lost a houndred pounds on wieght watchers and am in the best shape of my life. Its not a diet its a lifesyle and what I love about it is that it teaches you how to eat. They dont just throw you some food and say ready set go, they give you the tools and teach you how. Also learn to love your self, every bit of your self. Another thing Ive learned with guys is if you want them to notice you then ignore them. Good luck and God Bless |
