Monday, November 3, 2014

How to Get a Well-Toned Back

When starting new workout plan; many focus on toning thighs, sculpting abs or pelletizing biceps muscles, but unfortunately; only few think about their back muscles. If you’re looking for the whole package of being in-shape; a well-toned, sexy-looking back is a must, and you need to pay attention to your back-training.

 

If shape is not your primary concern ”theoretically speaking”, think about the benefits of owning strong back muscles that doesn't fail you down when carrying luggage and doing simple daily chores.

So jump your fitness level and start training your back muscles…

 

If you already have back pain, you might benefit from these 10 exercises to reduce back pain, and you better consult your doctor before starting back training.

 

ABCs of Targeting your Back Muscles

The main two muscles that cover large space of your back are Latissimus dorsi and Trapezius muscles, in addition to other smaller muscles that aid in their function.

Lats muscle that extends from your humerus (upper arm) bone to the down end of your back, works when you pull your arms down toward the pelvis.

Traps muscle extends from your neck to the middle of your back making a kite shape, it works when carry objects or shrugging.

In order to see significant results in appearance of your back, you need to add exercises that target these tow muscles mainly. Checkout the next selected back exercises.


Selected Back Exercises

Back workout plan for Males: (choose 4-5 exercises to add to your workout plan)

Exercises

Reps, and Sets

Rest

Leverage Neutral-grip Seated Row

Or

Leverage Pronated-Grip Seated

8-10 reps × 3

30 sec - 1 min

Pull Ups

8-10 reps × 3

30 sec - 1 min

Weighted Hyperextension

12 reps × 3

30 sec - 1 min

Cable Pull-Down

8-10 reps × 3

30 sec - 1 min

T-Bar Bent Over Row - Wide Grip

Or

Underhand Barbell Row

8-10 reps × 3

30 sec - 1 min

Neutral-Grip Chin Ups

8-10 reps × 3

30 sec - 1 min

Dumbbell Upright Row

Or

Barbell Upright Row

8-10 reps × 3

30 sec - 1 min

 

Back workout plan for Females: (choose 4-5 exercises to add to your workout plan)

Exercises

Reps, and Sets

Rest

Leverage Neutral-grip Seated Row

Or

Leverage Pronated-Grip Seated

8-10 reps × 2

30 sec - 1 min

Machine Pull Ups - Neutral Grip

8-10 reps × 2

30 sec - 1 min

Hyperextension

12 reps × 2

30 sec - 1 min

Cable Pull-Down

8-10 reps × 2

30 sec - 1 min

T-Bar Bent Over Row - Wide Grip

Or

Underhand Barbell Row

8-10 reps × 2

30 sec - 1 min

Dumbbell Upright Row

Or

Barbell Upright Row

8-10 reps × 2

30 sec - 1 min


Back Toning Tips

The basics for toning your back muscles are no different from those for other muscles of yours, follow these basic guidelines:

  • Warm-up before each straining session.
  • Do exercises in their full ROM (range of motion).
  • Cool-down after each session.
  • If you are in short of time in your training session, do exercises in superset fashion (in which you do alternate opposite muscle groups exercises with little rest in between). Or in compound sets fashion (in which you alternate two exercises of the same body part) so you would be able to decrease time spent between each set of exercise.
  • Increase intensity of your training as your progress in your training, you can do that by increasing weights, sets or workouts.
  • Leave at least 48 hours between your back training session to prevent over-training and catabolism of muscles.

 

How to monitor results

Besides “feeling” your back muscle getting stronger and leaner, I recommend you take a snapshot of your back every 2-3 weeks to see your progress, since spotting back changes might not be easy to notice yourself.

Do you have flabby arms that disrupt your look? Learn those 3 tip to get rid of them.

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