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Posts tagged Back Exercises
Back and Shoulder Exercises
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CLICK HERE for a FREE WORKOUT!! www.turbulencetraining.com Today I want to talk to you about muscle groups that are often overlooked when building a beach body. They are the deltoids, lats and upper back. Now, most people think that the chest, biceps and triceps are the only areas to train. If you really want to stand out at the beach with a nice V taper in your physique, you really need to train your shoulders and your upper back so you look great and have great posture when you are on the beach. I’m going to show you a superset that will take you about 5 10 minutes to do when you are pressed for time or you can add it to your regular workout to help you build more muscle in the right spots. The first exercise is a dumbbell shoulder press. Choose a weight where you can do 8-12 repetitions. Stand with feet shoulder width apart and start your shoulder press. Keep it controlled and be sure not to bang the weights together at the top. Press up overhead and slowly lower back down. Move immediately into dumbbell rows. Choose a weight where you can do 8-12 repetitions on each side. Kneel on the bench, keeping your back leg slightly bent and put that lead hand flat on the bench with a slight bend in the elbow. Hold the weight down at arms length and row up. Keep your elbow tight to your body and your back flat and row it back down, keeping it controlled. Repeat 8-12 repetitions on the other side. Rest 1 minute and repeat this superset 2 more times for a total of 3 times.Visit …
BODYWEIGHT EXERCISES – PLANK and BIRD DOG
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CLICK HERE FOR A FREE WORKOUT!! www.turbulencetraining.com Today you will learn of three basic exercises that will help your abdominal endurance and low back health. These exercises are the plank, the side plank, and the bird dog exercise. Now, I want to be honest and say that these three abdominal exercises are not the most exciting to do. They won’t give you that classic burning sensation in your abs that leaves you feeling like you’ve really worked them hard. However, these three are the safest and probably the most important to do when first starting to work out to prevent you from low back injury. Dr. Stuart McGill, a researcher in Canada, has done extensive research on low back pain and has concluded that individuals who have a lot of endurance in their abdominals tend to have less chance of sustaining an injury to the low back. The great thing about each of these three exercises is because no equipment is required you can do them in your own home. Also, because these are endurance exercises, you can do them every day. So, the first exercise is the Plank. To do this, rest your elbows on a mat, and place your body in a straight line. Brace your abs and try to work up to where you can hold that position for 2-3 minutes straight. If right now, you can only do the plank for 20 seconds, then each day try to add a couple seconds. Alternatively, you can hold for 10 seconds, rest for 1 second and do that 6-7 times. The next exercise is the Side Plank. This time, position …
