Fitness Plus Magazine, December 2009
Click to view Fitness Plus Magazine, December 2009 in its entirety
Turn your back training around with this workout
Just about every activity that you do each day involves your back. So it is very important to train the back. Not only will a more developed back make you stronger for your everyday activities, it will also make your waist look smaller. Another benefit is that by training the large muscles of the back, you will be burning more calories.
This month, Fitness Plus will show you how to train your back. Most back exercises involve some type of row or pull movement. Try to target your back from a variety of angles and change your routine every six weeks.
If your goal is to get stronger and build muscle, then you should lift heavy enough that you can complete only 6-8 repetitions for three to four sets. On the other hand, to get more endurance and tone, you should stick to 12-14 repetitions. Always give yourself at least 24 hours of rest between workouts before hitting that muscle again.
The benefits of strength training are endless. So your goal should be to hit all muscles at least one time per week. Combine your strength training with at least four days of cardiovascular training and of course proper eating habits.
CHIN UP
Targets: Back
Start: Extend arms overhead and grip a fixed chin up bar. The palms can either face the body or away from the body. You will be hanging from the bar.
Execution: Pull the body up until the bar reaches the upper chest. Slowly lower back down to start position. Your partner can also hold your feet and assist you in the movement.
T-BAR ROW
Targets: Middle Back
Start: Stand on the platform and hold the handles with a narrow grip. Be careful not to hunch the back.
Execution: Pull the handles toward your body and squeeze the shoulder blades together. Your elbows should be pointing up and slightly out as you lift.
ONE ARM DUMBBELL ROW
Targets: Back
Start: Hold a dumbbell in your right hand, palm facing your body. Bend forward from the hips, placing your left hand and knee on a bench to stabilize yourself. Your back should be flat and almost horizontal and your right arm fully extended.
Execution: Pull the dumbbell up towards your waist, drawing your elbow back as far as it can go. Keep the dumbbell close to your body. Allow the dumbbell to touch your rib cage lightly. Pause and slowly lower the dumbbell until your arm is fully extended. After completing 8-10 repetitions, perform the exercise with your left arm.
STRAIGHT ARM PULL DOWN
Targets: Back
Start: Face cable stack with pulley in the up position and a bar attached. Place hands on bar and keep them straight.
Execution: With a tall chest and tight abdominals, pull the weight down until the bar is touching the body. Return to start and complete 8-10 repetitions. Complete three sets.
