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How To Lose Back Fat The Dumb Way
Many people are so preoccupied with their fat gut, chubby thighs or
flabby arms, they don't even think about fat in the back as being a
problem. The one exception I often encounter is women who are aware that
they have unsightly rolls of fat spilling from under their bra straps,
and want to do something about it.
Men and women both, though, can improve their looks tremendously by
developing a well-toned back. As with excess fat anywhere, reducing back
fat will also be good for your health.
There are exercises you can do with inexpensive dumbbells that will help
you sculpt an attractive back, one you will be proud to show to the
world. You ladies might even be tempted to start wearing that low-backed
party dress again.
Before I describe these "dumb" exercises for your back, understand that,
technically, fat cannot be spot-reduced. If you have rolls of fat on
your back, it means you have too much fat on your body, period.
You
should combine dieting and cardiovascular exercise to burn off fat all
around, then use the
dumbbell exercises to strengthen and define your back muscles.
One of the many low-carb diets may work for you. But I prefer for people
to adopt a fat-losing diet that takes into account their unique
physiology, nutritional requirements, body type and lifestyle.
Such an
individualized diet plan is not often found in the mass-marketed diet
books, but there are resources on the Internet that can help you develop
one for yourself.
To educate yourself on what fat is, how you accumulate it, and how to
tailor a diet and exercise program that will maximize fat loss for your
individual circumstances, there's a great e-book available you can
download from the Web. I've reviewed this e-book elsewhere and it gets
my highest recommendation.
Now, to those dumbbell exercises for your back ...
The "Dumb" Deadlift:
You should be standing with your feet a few inches apart from one
another. Grasping a dumbbell in each hand, arms at your sides, bend
forward from your hips until the dumbbells are in front of your ankles.
Tense your lower body, then raise yourself back to a standing position,
keeping the weights hanging down at arm's length. Repeat at least a
dozen times. Do two to three sets of this exercise, resting 30 seconds
between sets.
The deadlift works the latissimus dorsi muscles, commonly called the
lats, the largest muscles of the back. Well developed lats will make
your waist appear smaller while creating a tight looking back.
The deadlift also works the erector spinae, a group of muscles
supporting the spinal column. Developing the erectors will make your
lower back look more attractive.
But wait, there's more! The deadlift also works the gluteal muscles,
hamstrings, quadriceps, trapezius, obliques, abdominals and forearms. It
is truly a great all-around exercise.
The "Dumb" Power Clean:
Place two dumbbells on the floor next to each other and stand just
behind them. Bend your knees and squat, grabbing a dumbbell in each hand
with an underhand grip. Stand up, bringing the dumbbells off the floor
and allowing them to settle near the fronts of your hips. Quickly,
"shrug" the dumbbells up to chest height while you rise up on your toes,
then bend your knees a little in order to get "below" the weights (the
dumbbells should rest across the front of your shoulders).
Pause, then
perform the same steps in reverse as you return the weights to the
floor. Do 12 repetitions, rest 30 seconds, then do 12 more repetitions.
The power clean is another great multiple-muscle exercise, working the
lower back along with the thighs, hips, trapezius, abdominals,
shoulders, forearms and biceps.
The "Dumb" One-Arm Row:
Stand with your right side to an exercise bench or some other low,
stable surface. Take a dumbbell in your left hand. Bending at the waist,
rest your right hand and knee on the bench and let your left arm
(holding the weight) hang straight down. Slowly lift the dumbbell up
close to your body until it reaches your chest. Then lower it until your
left arm is straight again.
Repeat at least 12 times. After this set, switch sides, holding the
dumbbell in your right hand to work your right arm.
The one-arm row works the middle back and the lats. It also works the
rhomboid muscles, which originate on the spinal column and attach to the
middle part of the scapula.
The job of the rhomboids is to aid squeezing
the shoulder blades together. If you develop them even a little, they
will help your back to look fabulous.
The "Dumb" Pullover:
Lie flat on an exercise bench with your butt resting on the very end and
your feet flat on floor. Take a dumbbell and hold it with both hands as
high above your chest as you can. With elbows slightly bent, slowly
lower the dumbbell backward over your head until you feel a stretch in
your sides. Then slowly bring the dumbbell back up until it's again high
up over your chest. Repeat 12 to 15 times.
The pullover works the upper back. It also works the lower pectorals and
triceps.
Author: Denny Waldarmo
About the author:
Denny Waldarmo writes extensively on exercise and diet topics. If you
are seriously interested in losing fat, you owe it to yourself to read
his recent review of the top downloadable
e-book on the subject:
http://www.Solid-Gold.info/burn-the-fat.html
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