Part of being healthy is keeping the back in shape, which is why back exercises are important. With these simple exercise routines, you will be able to overcome the stresses that your back undergoes every day whether it is lifting heavy objects or just sitting in one position at your office desk all day. Here are some back workout routines that you can do two to three times a week to keep your back strong, flexed and well supported.

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To Warm Up

Before any kind of exercise, it is vital that you warm up first to prevent injury to any part of your body. A good way to start warming up is to do stretches for all parts of your body starting with your head and going all the way down to your toes. To get the blood flowing after you stretch, it is smart to also do some cardio, such as cycling or a short jog. Starting with these warm ups, will help you accomplish the more difficult exercises afterwards.

Begin with Deadlifts

Doing deadlifts, will strengthen your back. If you carry heavy loads all day, this is a good exercise to help you focus how to carry heavy loads properly, which is to keep your lower back flat against the load in a rigid posture. This will prevent hernias and other unnecessary injuries. Start doing deadlifts by hoisting the barbell, from the floor, upwards. Continue, until you entirely lengthen your body. While pushing up with your heels, bring your hips forward and don’t pull with your lower back. That is one deadlift.

Wide Grip Chin Lifts

This kind of exercise is good for strengthening your mid-back. Begin with facing the hands outwards. Grab the bar and hang, keeping your arms no closer together then shoulder’s length. Your elbow and shoulder joints is where the tension should be focused. If you jerk or swing quickly, you may hurt yourself. When doing chin-ups raise your body up and down while tightening the shoulder and back muscles. With a controlled and clean movement, pull your body up until your chin reaches over the bar. Let yourself down slowly, to the first position. This is counted as your first chin lift.

End with Dumbbell Rows

Place a pair of dumbbells in front of your thighs. Grasp them with your palms facing downward. Next, with the dumbbells over the shins, bend forward so the body is parallel to the ground The back should be flat, chest up, and knees bent slightly. Begin to pull (and inhale) the dumbbells towards your upper abs with your elbows out and wide. Lower the weights slowly after holding them up for a couple seconds. This is one dumbbell row.

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