How To Build A Sexy Back At Home?
 |
| Youtube: Vicky Justiz |
So who doesn’t want a Sexy Back? We all do!
Our upper body consists of many muscle groups, and the back is the most, it includes LATISSIMUS DORSI M. (Lat), TRAPEZIUS M., TERES MAJOR M., SCAPULA and so on.
The largest muscle of our upper body is the Back Muscle Group. So for both men and women, a good back is an important plus for others to define if you really do the workout.
Men all expect to train their backs just like what Jason Statham has in the jail of a scene in Death Race. A broad, thick, ripped and sexy back muscle. And, a stronger back can visually make your waist look skinnier.
While for women, they might be not interested in having a back muscle like that. It’s kinda awkward to have such a board back muscle if you’re not a woman bodybuilder.
But, a strong back muscle can bring a girl looks tall upright, a better-looking, stronger, healthier body, and looks sexier of course.
To wrap up the benefits of a stronger back
1) Our back is made up of a bunch of big muscles, like your lats, deltoids, and traps. And bigger muscles burn more calories.
2) Strong back muscles mean better posture.
3) A defined back can give you that sexy hourglass shape. How? Annette explains that toned lat muscles can create the appearance of a defined waist.
4) A strong back leads to a better overall workout. “A fully functioning back helps you squat, lunge, deadlift, plank, and do a push up with more power, and with less chance of injury,” says Annette.
5) A rockin’ back can be a huge confidence booster. Imagine how empowered and sexy you would feel if you could sashay into a gym, grab hold of a bar and BAM! Pound out five chin-ups.
How To Build A Sexy Back At Home?
Frankly, it’s actually hard to train your back at home. Because of Lats. are to be trained as the move of “pull” rather than a “push”, so unlike pushups, you can do it easily without any tools just using your body weight and the gravity but our back muscles need an opposite move to make it stronger.
Except for the exercises we are going to show you below:
Broader Back: ReverseFly
Target: Posterior deltoids, posterior rotator cuff, upper back muscles
Set your feet shoulder-width apart, then hinge at your hips until your torso is almost parallel with the floor. The dumbbells should hang straight down from your shoulders, with your elbows slightly bent (not fully straight) and palms facing each other.
Keeping your core tight and back flat, pull your shoulder blades down and back (depress and retract), then raise your arms out to the side until your elbows are at shoulder height. Pause, then slowly return to the starting position.
Thicker Back: Dumbbells Row
Tighten the waist and abdomen, straighten the back, and bend the upper body parallel to the ground.
Hold the upper body still, pull the dumbbell up along the side of the body to the highest point, pause for 1-2 seconds, feel the peak contraction of the back muscle group, and slowly lower.
Tips:
Keep waist and abdomen (core muscle group) tight, back straight, and look ahead;
Pull the dumbbell up with your elbows as close to your torso as possible.
Backhand dumbbells are one of the most effective rowing moves for latissimus dorsi. Keep in mind, however, that your elbows must be clamped together, not outward, but inward, throughout your rowing. Otherwise, the pressure will shift up and back.
Thicker Back: Bench Dumbbells Row
Target: Latissimus dorsi, rear deltoids, rhomboid, trapezius
❖ Moves
1.Kneel on the stool with one foot. Hold the dumbbell with the other hand, tighten the waist and abdomen, straighten the back, and keep the body parallel to the ground.
2. Pull the dumbbell up along the outside of the waist until the elbow exceeds the trunk, peak contraction, pause for one second, and then slow down.
❖ Tips
1.During training, feel the flexion and extension of the big arm, instead of simply lifting the dumbbell, and the whole big arm is attached to the body movement;
2. Dumbbell at the top of the movement, close to the waist, in this position to stop 2-3 seconds or so, do peak contraction;
3. Elbow tip can be slightly toward the inside of the body, the overall movement trajectory will be more correct.
As we said at the beginning, dumbbell rowing usually requires a large training weight. But there is a problem with heavyweight, which is backache… At this point, you can choose to kneel on one knee in a chair (the gym is the training bench).
The one-hand grip is usually the opposite because it is the best grip for latissimus dorsi and upper back.
Common Myths For Women Train Their Backs
Myth #1: I will become a bear-like if I train my back muscle stronger
Just don’t worry about that, because you have no idea how many efforts or how hard these people have been training for getting bear-like strong back muscles. That’s not even close if you just train your back muscle using only the dumbbell weight (10-20kg).
Put it another way, if you train your back hard enough, you will only get a sexy back.
Myth #2: I work out for weight loss, not look stronger
I know there are a bunch of girls only do Aerobic exercise for weight loss, but that’s wrong.
“Aerobic exercise is actually the most effective in losing weight, however, it’s not the best at burning fat and increasing lean mass (muscle),” says Noam Tamir, C.S.C.S., founder of TS Fitness.
Strength training is better at much building muscle than a cardio-only routine.
More muscle = a higher BMR (base metabolic rate).
Having more lean muscle means your body will burn more calories at rest. Having more muscle increases your everyday base metabolic rate, or BMR (AKA, how many calories your body would burn just to keep itself running if you did nothing but binge on Netflix all day). “Muscle mass is a more metabolically expensive tissue,” explains Devries-Aboud.
Therefore, there are lots of research reveals that even Women need to do the heavy-weight training. Heavy-weight training helps burn fat, boost metabolism and consume more calories for losing weight faster.
It’s never too late to get started it.
Building A Sexy Back At Home Starting Today!
What you’d need for above exercises are simply few tools:
A pair of a Weight Adjustable Dumbbells
A Weight Adjustable Dumbbells helps you rapidly switch the weights from one exercise to next. and meet a heavier weight demand along with the strength of the training is getting higher.
A quality Protein Powder
Never missed how the Protein is important for building muscle and losing weight. Protein Powder is always the best choice for everyone who wants to build muscle faster. You can’t skip it when training hard for your sexy back.
Whey Protein Powder is considered the most well-known brand of Protein Powder Manufacturer as well as the best-sellers of the Protein Powder on Amazon for years.
OPTIMUM NUTRITION’S GOLD STANDARD 100% Whey uses pure Whey Protein Isolates as the primary ingredient. Combined with ultra-filtered whey protein concentrate, each serving provides 24 grams of all-whey protein and 5.5 grams of naturally occurring Branched Chain Amino Acids (BCAAs) which are prized by athletes for their muscle building qualities. With more than 20 tempting flavors to choose from, ON GOLD STANDARD 100% Whey gives you plenty of ways to keep workout recovery interesting. Search “ON Apparel TRUE STRENGTH” to see our new ON clothing line!
Source
No comments: