Exercising your back muscles can be a tricky job. You can't see them without the help of mirrors, and they're almost impossible to aim without using heavy objects. But having strong back muscles not only makes you look beautiful from behind, but also promotes daily exercise. If Gunnar Peterson's training is good enough for the Los Angeles Lakers, it's good enough for you! One of Hollywood's top coaches, Gunnar Peterson, said that your back muscles are an integral part of your back chain (back of your body). Peterson's personal training list includes Jennifer Lopez, Kendall Jenner, Kate Beckinsale and the Los Angeles Lakers. He tells Livestrong that you need to balance all the stress and some pull in training and life. From a performance point of view, if one link is weaker than the other, you need to re provoke injuries, he said. His suggestion? &Balance your training by strengthening your weaknesses and watch your performance improve. &Tips to keep your back safe while lifting weights An important part of preventing back injuries is strengthening this area. But you don't want your back exercise to end up causing the injury you're trying to avoid, so follow Peterson's safety tips.
- concentrate on keeping your core tight as you lift heavier and heavier weights. Don't bend your lower back.
First, use a lighter weight and move at a slower speed. It's not a speed race. It's important to improve your body before you gain weight.
Try to gain weight and speed as your technology improves.
This is the best back exercise you haven't done... However, Peterson's back-to-back training consists of two practice supersets, each with two rounds. He said exercise twice a week for two weeks, and then start there. The trouble here and here is: twice a week. Good morning, Superman, opposite arm / leg superman or back overstretched. Repeat each exercise 8 to 10 times before moving on to the next superset. How to do horizontal pull-down: sit down facing the horizontal pull-down machine. Grab the long bar and pronation (palm face away from your body) grip, wide apart from shoulder width. Lean back slightly and keep your abdomen tight. Pull down until it touches your upper chest. Pause. Slowly guide the lever to the start position. Repeat 10 to 12 times. How to do a good row: sit in front of a good row of machines and put your feet on the foot bracket. Bend your knees and hips, stretch forward and grab the handle with neutral grip. Pull the handle back towards the abdomen. Continue to pull on the handle until your forearm or wrist presses against your torso (or until the handle touches your abdomen). Pause. Slowly guide the handle to the start position. Repeat 10 to 12 times. Repeat superset 1. How to do pull-up: stand under the pull-up bar and grasp the bar with a rotating grip (palm facing out). Grab the bar and lift your body off the floor. Pull yourself to the top of the bar (Chin level with the bar). Stop and lower yourself. Use the auxiliary pull-up machine to modify the motion. Repeat 10 to 12 times. Operation method: fix TRX belt. When standing, start with the TRX handle on the side of the chest. Lean back and lower slowly, keeping your back flat. Pause. Pull your body back towards the handle of TRX. Repeat 10 to 12 times. How to do push-up: stand under the push-up bar and grasp the bar with the grip of the supine (palm facing you). Grab the bar and lift your body off the floor. Pull yourself to the top of the bar (Chin level with the bar). Stop and lower yourself. Use the auxiliary pull-up machine to modify the motion. Repeat the exercise as many times as you can in good posture. One arm dumbbell rowing: stand on one side of the bench, feet shoulder width apart, dumbbells on the floor. Reach down with one hand and hold the dumbbell with a neutral hand. Keep your other hand steady on the bench. Bend the hips forward so that the torso is slightly higher than parallel to the floor and the dumbbells hang down. Pull the dumbbell up toward your torso until it touches your chest. Pause. Slowly lower the dumbbell. Repeat 10 to 12 times on each side. Repeat superset 3. How to do pull up: stand under the upper chin bar and grasp the bar with neutral / parallel grip (palm facing the other side). Grab the bar and lift your body off the floor. Pull yourself to the top of the bar (Chin level with the bar). Pause, then lower your body. Adjust the movement with the auxiliary pull-up machine. Do this exercise for the maximum number of repetitions - as much as possible in good posture. How to do double arm dumbbell row: grasp a dumbbell with each hand. Bend your knees slightly and your waist forward. Keep your upper body still and lift the dumbbells to your side. Squeeze the top and pause. Slowly lower the weight to the starting position. Repeat 10 to 12 times.ADVERTISEMENTS