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19.06.2012

Back lifts with free weights, what exercises to get rid of stomach fat - For You

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Similarly, If you have spent a lot of time working out and think that these weights won’t challenge you, purchase heavier weights. Keep in mind that a hand weight that has a grip that is too wide will cause more fatigue than normal. Curl your arms and lift the dumbbells so that the tops of the dumbbells comes toward your shoulders. Extend your elbows and lift your forearms so that they are pointed vertically above your head with the dumbbell.
Hold the dumbbells in the air for a moment and then slowly lower them back to your shoulders. Hold the dumbbells up for a moment and then let them slowly drop back down into resting position. Lift the dumbbell up so that you are in a standing position with the dumbbell at your right hip.
The next time you head to the gym, try this back workout that will leave you standing tall.
With an exhale, round your spine up to the ceiling pulling your abs toward your spine, and simultaneously tuck your tailbone in (don't clench your tush) and tuck your chin toward your chest. When the front and back of your torso work together, your whole core gets to reap the benefits. The plank with reverse row is a great exercise that will target not only your arms and back, but your core and glutes as well.
In a plank position with your legs wider than hip-width distance, place your right hand under your sternum (breast bone).
With your core tight and your glutes engaged, exhale and stabilize your torso as you lift the weight. Hold your plank as you lift your left arm to row; feel your right shoulder blade sliding toward your spine as you bend your elbow up toward the sky.
Keeping your neck long and energized, return the weight to the ground and repeat the movement on your right side. Using dumbbells between 3 to 5 pounds, Pilates boxing will help to strength and tone your arms and back. With control, return to the starting position and repeat on the other side, this completes one rep. If you share this sentiment, purchase some hand weights (which are also called dumbbells) and give these exercises for your biceps, triceps, shoulders, back and chest a try! It is good to buy varying dumbbell weights because you can then progressively challenge yourself as you progress with your weight training. Employees at your local sport goods store should be able to help you determine which set of weights will work best for you.


Hold a dumbbell in each hand and let each hand hang down at your side with your palms facing in towards each other. Hold it there for a pause of 5 to 10 seconds and then slowly lower it back to towards the ground. Your arms should be bent into right angles with your forearms running along the sides of your head so that the dumbbell is in the back of your head.
Hold that position for a moment and then lower them back to the right angle position behind your head.
Hold the dumbbells in the air for a short pause and then lower them back down to the resting position. Working out your back will not only make you look good, it will also keep your back healthy and strong. Stand there for a moment and then lower the dumbbell back to its position in front of your right foot.
You could pull a muscle or throw out your back if you attempt to lift weights that are too heavy. Combining a variety of exercises from yoga stretches to weights, this sequence will not only strengthen your back but your quads and core too.
Bend your elbows back, keeping your upper arms even with your back, and bring the weights to your upper waist. If you want a strong muscular back there is only one exercise you need to do : the deadlift. Exercises that use hand weights are good for building up strength, increasing your endurance, and building muscle mass. The standard combination of weight to buy are two 5 pound weights, two 10 pound weights, and two 15 pound weights.
Get moving with this quick 30-minute routine that includes cardio and resistance training for each major muscle group.
If you're new to exercise, over 40, have a health problem or take regular medication, check with your doctor before starting a fitness programme. Beginner squats: For thighsIf you're new to this, get started with a beginner's version of squats using an exercise ball. Stand against a wall with the ball at your lower back, feet hip-width apart and out in front.
Slowly lower your body by folding at the hips and bending the knees, dropping your bottom towards the floor; slowly move back to the starting position. With a dumbbell in each hand, rise from the squat position and push weights overhead, palms out.
Forward lunge: For thighsStanding with feet hip-width apart, take a big step forward with one leg, then lower your body toward the floor, front knee aligned with ankle, back knee pointing to the floor.


For more of a challenge, hold a free weight in both hands and complete the lunge with a rotation in the torso, twisting the body toward the forward leg. Romanian deadlift: For hamstringsTo perform a deadlift holding a body bar or free weights, stand up straight with feet hip-width apart. Bend at your hips, moving the hips backward as you lower your upper body parallel to the floor.
Keep the legs straight without locking the knees, and keep the back level and the spine in neutral.
Lying on your back with knees bent and feet hip-width apart, peel your spine off the floor, starting at the tailbone, forming a diagonal line from knees down to shoulders. For an extra challenge: Target your triceps by holding light weights, lifting your arms ceiling-wards as you raise your hips, see right.
Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows. For an extra challenge, do the chest press with your head and upper back on an exercise ball.
Bent-over row: For back & bicepsThe bent-over row works all the major muscles of the upper back, as well as the biceps. Begin the exercise in a bent-over position with your back flat, one knee and one hand on the same side of the body braced on a bench. Slowly reach towards the ceiling, keeping the elbows under the hands and the shoulders away from the ears; slowly lower back to the starting position. Lat pull down: For upper backFor the last upper body exercise, do the lat pull down, which works the upper back. Using a cable machine, sitting straight with a neutral spine, grasp the bar with arms extended, see left. Bicycle crunch: For core & abdominalsLying on your back on the floor, bend knees towards the chest and curl the upper body off the floor.
With hands behind head, slowly rotate upper body to the right while drawing the right knee in and reaching the left leg out.
Side plank: For core or abdominalsFor another abdominal alternative, lie on your side with a bent elbow directly under your shoulder, and use your torso muscles to lift the body up into a side plank, see picture.
If you haven't, go back and start the circuit over again until you reach the 20 minute goal.



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