It’s that time of the
day again, now stop stuffing your face…… With healthy and nutritional foods and
get to the gym! I’m obviously joking about the healthy food because we all know
those cookies and chips you were eating aren’t at the top of the nutrition
chart… Now get ready because it’s BACK DAY! The day you lose function of your
back due to pain and maybe a bit of gain!
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| Dead Lift |
You should know the
drill by now, get to that treadmill or elliptical and get that five minute warm
up done. Now that you’re all warmed, get to working out that unbelievably weak back.
Now I usually start off with pull ups but I’m guessing you can’t do any,
instead go to the lateral pull down machine and do four sets. Remember start at
a low weight and progressively move up in weight until you reach your max, then
rep out. It’s important that when you do any back exercises, you feel a good
squeeze in your shoulder blades. Next up, seated rows. These workouts target
your latissimus dorsi muscle and your biceps, so you’re building your guns at
the same time. Next up, some bent over rows with a barbell or a kneeling bent
over row. If you’re feeling really motivated, you can do both! Those workouts
also target your Rhomboids and post deltoids. Last but not least, my favorite
workout of all time, DEADLIFTS. They are called deadlifts because plenty of
people have died during and after trying it! Just kidding, but avoid going
heavy if you never tried it. Deadlifts are an effective way of targeting your
lower back muscles and hamstrings on your legs. I usually do deadlifts at the
beginning of my workout do to the fact that it takes up most of my energy.
To conclude the end of this workout, stretch
or you won’t be able to move the next day. Take your time in every stretch, at
least 30 seconds per stretch. Remember to stay motivated because you’re already
done half the workouts. “You don’t have to be great to start, but you have to
start to be great” 1
Workouts explained in
order by videos:
https://www.youtube.com/watch?v=JEb-dwU3VF4 Lateral
pull down
https://www.youtube.com/watch?v=GZbfZ033f74 Seated row
https://www.youtube.com/watch?v=vT2GjY_Umpw Bent over row
https://www.youtube.com/watch?v=pYcpY20QaE8 kneeling Bent over row
https://www.youtube.com/watch?v=RyJbvWAh6ec The Deadlift
Back day, it's my favroite body part to workout! I been going to the gym for over a month now and everytime I workout back I've never done deadlift. Just hearing the word dead is scary I hope one day you can show me the proper way id like that maroun!
ReplyDeleteId be more then happy to show you the proper way to dead lift. Most workouts do have scary names and it is the reason most people don't try to do them in the first place. Don't worry tho, once you get the proper technique it will become very easy to do.
ReplyDelete