Effective back workout | Effective exercises

Effective back workout | Effective exercises

1. Squats.
Why They Rock: Most trainers agree that squats are one of the best exercises you can do.

Contact us for all Tour Tourism / Travel Needs E-Mail : info@ooty-india.com

Squats work your glutes, quads, hamstrings and calves all at once. How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward

We Arrange Tours all Over India / Across the Globe. For Car Rentals, Hotel & Bookings Contact us at info@ooty-india.com.

Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight Effective back workout.

Keep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 reps. check out more in-depth info Effective back workout.

2. Push Ups.
Why They Rock: Push ups, like squats, are compound movements using almost all the muscles of your body. You'll work your chest, shoulders, triceps, back and abs.

How to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees.Exhale and push back up. Variations include incline, decline, wall pushups or, for masochists, one-armed pushups. Do this move 2-3 non-consecutive days a week and add a rep each time you do the exercise

3. Lunges.
Why They Rock: Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves.
How to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps.

4. The Plank.
Why It Rocks: The plank (or hover) is an isolation move used in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles.

How to Do It: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

5. Lat Pulldown
Why It Rocks: The lat pulldown works on the major muscles of your back (the latissmus dorsi), which helps you burn calories and, of course, strengthen your back.

How to Do It: Sit on the lat pulldown machine and hold the bar with palms out and wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions.

If you don't have access to a gym, try a one-armed row If you have a busy schedule, incorporating these five moves 2 or 3 times a week will help strengthen your muscles and bones, as well as burn more calories. Don't forget to do some cardio exercise as well! For more workout ideas, visit my Workout Center.

My entire routine is made up of three parts Effective daily workout.
Each part takes approximately 10 to 15 minutes. I work from home, take care of an active toddler (full time) and I don’t like to exercise when the other adults who live with me are at home, so I have to fit it in when I can. This means I have to break up my routine into two or three short exercise sessions throughout the day in order to fit it in.

The First Part of My Effective daily workout:

The first part of my session is concentrated on my lower body. It’s a 10 minute routine using an exercise machine that involves working the muscles of my tummy, my butt, thighs and calves. It’s easy; it’s fast and very effective. It’s a machine called Leg Magic. There is a part of the routine which involves getting off of the machine and working out on the floor. If I’m low on time, I skip the last two or three minutes of the Leg Magic workout that is off of the machine.

The Second Part of My Daily Workout:

The second part of my routine involves two 10-pound weights. I do 15 reps for each arm (I hold up one weight in one hand, while I raise and lower the opposite). Then, I switch off. I do this twice.

The Third Part of My Daily Workout:

The next part of my weight lifting routine is to kneel on a chair and lift a weight behind my back. Again, I do this 15 times for each arm. The final part of the weight lifting routine is to lie down on my back on the couch, hold one weight in both hands above my head over the side of the couch, and then lift up slowly and controlled until it’s over my chest. I do just 15 reps and then I sit up and lift the same weight from my lap to my chin, 15 reps. I do this twice for a total of 30 reps each.

The final part of my workout routine involves tummy crunches. I use an ab-doer, but you can do good old fashioned tummy crunches (knees up, knees to the right and knees to the left; 10 reps for each leg position for 30 reps total to make a set; do 3 sets).

Health , beauty therapies, weight loss packages, skin care and hair loss preventive treatments – all under One roof – Shed extra flab and get the perfect fitness and start looking fantastic – why to struggle for years ?

To Confirm the prebookings at this spa/ayurveda resorts of your dreams, just log on to www.pearlscorniche.com and feel the natural goodness of ayurveda.

Phone Number : 0091-422-2695182 / 2332063

Mobiles: +91-98422-55573 / 98422-33110 / 98424-30308

Contact us on our Email id : info@ooty-india.com

Our Fax No: +91 0422- 2331605