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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, September 26, 2016

Best Exercises for Back Problems

At some point in your life, you will probably experience some level of back pain. This pain could be caused by an illness, by overuse of the back muscles, from sleeping in an uncomfortable bed, or from any number of other causes. Regardless of the cause, you need to know the best exercises for back problems.


Walk Tall

Walking is by far the best exercise for back pain and back problems. Stand up straight with your shoulders back, your buttocks tucked under, and your abs tight, and simply walk. It doesn’t matter how fast or slow you walk, as long as you walk. This exercise, done properly, helps to strengthen your core muscles in the back, and then, regardless of anything else you do, those muscles are able to withstand a great deal more. Try to walk at least thirty minutes each day, without stopping, keeping your posture in check while you do so.

Simple Stretching

Stretching exercises do more than stretch muscles to prepare them for exercise – they can also strengthen and lengthen the muscles, leading to less back pain. Remember that stretching should feel good. It should not hurt. Don’t just stretch the back muscles either. Make sure that you start at the top and work your way down – from the neck down to your feet. Do the stretches slowly. A full body stretch should take about ten to fifteen minutes, and the movements should be very gentle.

If you aren’t sure what to do, concentrate on how you feel. Do you feel the muscles stretching? If so, you are doing fine. If you are still unsure, there are numerous stretching videos that you can obtain that will show you exactly what to do.

Remember the Main Cause of Back Pain

Most people believe that the main cause of back pain is overstraining the back muscles. While that is definitely a cause, it isn’t the main cause. People who spend the majority of their time sitting experience the most instances of back pain. This is because most of us do not sit correctly – with our feet flat on the floor, sitting up straight with the abdominal muscles pulled tight and the shoulders back.

If you spend a lot of time sitting, you will also need to spend more time focusing exercise designed to prevent back pain as well.

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.


Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.



Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.