Read 73 times since Monday, August 08, 2011
Dumbbells are the most popular weight on the market, because of their simplicity and plainness they are a house hold common. Women and men alike can use dumbbells to work their muscle and improve their fitness.
If you want to start working your back muscles you do not have to find an expensive machine or higher a trainer, all you need is your dumbbells. There are various routines that can be performed to strengthen every portion of your back.
The back consists of three major muscles the trapezius, the latissimus dorsi, and the eractor spinea. The trapezius is the upper back and when worked out will give you the broad shoulder look.
The latissimus dorsi is the middle back area; often when worked out will create what some people call wings, which is when you can see the muscle bulging out to near the arm pit and shoulder joint. The eractor spinea is the lower back, this is important to keep strong.
As we age our spine wears out, by keep our back muscles strong it lessens the impact on our spine. So a strong back will give you better posture which can lead to an ample amount of health benefits.
The first work out to learn for working your back is called the wide row. This will work your upper and mid back.
Stand in a squatting position with your knees above your feet squared underneath your shoulders, lower your buttocks so your torso is positioned slightly forward. Now with dumbbells in each hand use your back muscle pull them up so that they are square with your chest.
While performing this exercise, exhale as you lift the weights, once you have got to the high point hold for a second, inhale, and then exhale as you lower your arms again. Practicing breathing with working out will give you maximum stamina and help you get the most out of your workout routine.
To affect more of the lower back perform a similar routine with more arc in you torso. This is called the bent-over-row.
Slightly bend your knees and lower your shoulders as close to the ground as possible, and then pull the dumbbells up. By adjusting your bodies' weight you will notice it creates tension in different areas.
Use this to your advantage, if you are getting too much strain in specific areas adjust your weight accordingly, similarly if you want more resistance just move around a bit tell your find the right position.
To work the lower back perform what is called the dead lift: this one is started in squatting position like the wide row workout. This requires no lifting, simply lower you buttocks to the ground keeping your balance controlled with your back.
The dead lift will also work your legs. For added intensity to these work outs invest in heavier weights for your dumbbells. Destry Masterson is a health, fitness and nutrition expert. She has written articles about treadmills and exercise and recommends http://www.proform.com/webapp/wcs/stores/servlet/Category_-1_14201_16002_29509_Y for information about treadmills.
|
|
