Back and forth
A ripped back not only makes you look attractive, it helps you feel good also.
This is because the back is the starting point for several movements you go through in a typical day. Strength in the upper, middle and lower back is integral to your overall health. From something as simple as when you push yourself up out of bed to the arduous task of pulling a suitcase at the airport, you are relying on your centre of gravity, your core and your back for most task.
The largest back muscles are the lattissimus dorsi (lats), which enfold your body below the armpits and down your back. The deltoids spread over the outer portion of your shoulders. The trapezius muscles cover the inner portion of the shoulders and extend down into the middle of the back. Finally, your lower back comprises the rectus abdominis and obliques.
1 REVERSE FLY
Stand with feet shoulder-width apart and hinge forward from hips (A) Using your body weight as resistance -if it gets too easy, add weights -raise arms to sides until parallel to the floor (B) Squeeze shoulder blades together, then lower arms back down. Repeat.
2 HAMSTRING CURL
Lie face-up, put heels up on a stability ball, and lift hips up off the floor, forming a straight line from shoulders to heels (A) Keeping hips high, bend at the knees and roll the ball in toward your butt and then back away from you (B) Repeat.
3 TRICEPS DIP
Sit with heels of hands on the edge of a chair seat. Slide the bottom forward and place heels hipwidth apart on the floor, legs straight.Hinge from the elbows as you slowly lower body 6 to 10 inches (A) Press arms back up, contracting triceps (B) Repeat.
4 SUPERMAN
Lie face-down with arms and legs straight and extended (A) Keeping your neck relaxed, lift arms and legs towards the ceiling -as if you were flying -so that your body looks like the letter X from above (B) Tap the ground with your hands and feet between repetitions.
NEVER LOOK BACK
HERE'S HOW TO ENSURE A HEALTHY FLIPSIDE:
1. Standing: Keep one foot forward of the other, with knees slightly bent. It takes the pressure off your low back.
2. Sitting: Sit with your knees slightly higher than your hips. It provides good low back support.
3. Reaching: Stand on a stool to reach things that are above shoulder level.
4. Moving Heavy Items: Pushing is easier on your back than pulling. Use your arms and legs to start the push. If you must lift a heavy item, get someone to help you.
5. Lifting: Kneel down on one knee with the other foot flat on the floor as near as possible to the item you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times.
This is because the back is the starting point for several movements you go through in a typical day. Strength in the upper, middle and lower back is integral to your overall health. From something as simple as when you push yourself up out of bed to the arduous task of pulling a suitcase at the airport, you are relying on your centre of gravity, your core and your back for most task.
The largest back muscles are the lattissimus dorsi (lats), which enfold your body below the armpits and down your back. The deltoids spread over the outer portion of your shoulders. The trapezius muscles cover the inner portion of the shoulders and extend down into the middle of the back. Finally, your lower back comprises the rectus abdominis and obliques.
The posterior chain (upper and lower back, triceps, hamstrings, glutes) is key not only to sculpting your flipside but also to toning your front-facing parts. By focusing on the posterior muscles, you can lessen your chance of injury and improve your posture by drawing the shoulders back, turning the arm muscles outward, and lengthening the abdominals. Do 20 reps of each of the following moves, then repeat the set three times.
1 REVERSE FLY
Stand with feet shoulder-width apart and hinge forward from hips (A) Using your body weight as resistance -if it gets too easy, add weights -raise arms to sides until parallel to the floor (B) Squeeze shoulder blades together, then lower arms back down. Repeat.
2 HAMSTRING CURL
Lie face-up, put heels up on a stability ball, and lift hips up off the floor, forming a straight line from shoulders to heels (A) Keeping hips high, bend at the knees and roll the ball in toward your butt and then back away from you (B) Repeat.
3 TRICEPS DIP
Sit with heels of hands on the edge of a chair seat. Slide the bottom forward and place heels hipwidth apart on the floor, legs straight.Hinge from the elbows as you slowly lower body 6 to 10 inches (A) Press arms back up, contracting triceps (B) Repeat.
4 SUPERMAN
Lie face-down with arms and legs straight and extended (A) Keeping your neck relaxed, lift arms and legs towards the ceiling -as if you were flying -so that your body looks like the letter X from above (B) Tap the ground with your hands and feet between repetitions.
NEVER LOOK BACK
HERE'S HOW TO ENSURE A HEALTHY FLIPSIDE:
1. Standing: Keep one foot forward of the other, with knees slightly bent. It takes the pressure off your low back.
2. Sitting: Sit with your knees slightly higher than your hips. It provides good low back support.
3. Reaching: Stand on a stool to reach things that are above shoulder level.
4. Moving Heavy Items: Pushing is easier on your back than pulling. Use your arms and legs to start the push. If you must lift a heavy item, get someone to help you.
5. Lifting: Kneel down on one knee with the other foot flat on the floor as near as possible to the item you are lifting. Lift with your legs, not your back, keeping the object close to your body at all times.
