Work Out
Cardiovascular Fitness
Cardiovascular fitness is all about exercises that enhance blood flow and oxygen through the body, this is achieved through repetitive motion. The exercise routines burn fat through the entire body and is best for working off things like back fat.
Cardiovascular exercises:
* Rowing is a cardio exercise that fully utilizes the back muscles. With rowing you not only lose fat but also tighten your muscles.
* Running is your simplest anytime, anywhere cardio workout with the ability to burn calories.
* Swimming is an intense cardio exercise that burns major calories and targets your upper body.
* Elliptical trainer gives you an intense whole body workout similar to running, but the arm movements hinge on resistance that will strengthen you upper body and back as well.
Reduce Calorie Intake
To increase the speed of fat lose in conjunction with burning calories through exercise is simply to reduce your calorie intake. Eat a healthy, well-rounded diet but consume smaller portion sizes which will limit the number of calories you need to burn in order to shed pounds.
Doing it right
* You need to consume calories to provide the energy necessary for basic human functions, but the inability to burn those calories causes the body to convert the excess to fat stored in your body (leading to muffin tops and bra bulges).
* In addition to burning calories, reducing your caloric intake will shed fat throughout your entire body, including the back.
* As a woman if you consume 500 fewer calories per day - cutting out a dessert, switching from a fast food meal to a fruit and vegetable option, this will add up tp an extra 1 lb of fat per week loss.
Swimming is an intense cardio exercise that burns major calories and targets your upper body
Push-ups
Daily push-up's are a fantastic exercise for burning back fat and building strength.
Do the correct push-up:
* Keep your body in a perfectly straight line.
* Keep your head stable during the drop and raise.
* To fully utilise your back, keep your arms directly below your shoulders. * Use a fluid motion, push up your body with your back straight, then lower
yourself back until you are just off the floor.
Dumbbell Row
Rows are exercises resembling the motion of rowing a boat. It targets the two largest muscles on each side of the back. You can perform rows at the gym using a cable rowing machine or in the convenience of your own home with dumbbells.
Doing it right:
* Position - Hold a dumbbell in your right hand, place your left knee on a bench with you left hand out in front of it for support.
* Allow your right arm to hang down with the dumbbell.
* Arch your back until it is parallel with the floor, and tighten your abdominals.
* Keep your upper body straight to avoid straining and tilt your head so that your neck is in a straight line with your spine.
* Pull up the dumbbell with your arm until your upper arm is parallel to your torso and your elbow is aimed at the ceiling.
* Lower the weight back down to the starting position.
* Perform two sets of 10 to 15 reps on each arm.
Cable Rows
If you are using a gym, a cable machine offers you various rowing options that will strengthen your back muscles and shed that back fat.
Doing it right - seated row:
* Sit down while holding the cables out at waist level.
* Lean forward at a 45-degree angle, and extend your arms out straight.
* Pull back the cable until your elbows pass the parallel point of you torso.
Seated high row:
* Sit down as you would for a traditional high row, but this time you will pull the cables up towards the top of your scalp. * At the top of the motion, your elbows should bent at your head and in line with your ears.
Straight back row:
* For the straight back row, sit down and hold the cable at waist level as you would for the seated row.
* Keep your back and neck straight, rather than angled forward like with the seated row.
* Your arms should be doing all the motion in the straight back row. Pull the cables back until your elbows bend and you feel the pull in your back.
Pull-ups
Pull-ups exercise the upper and mid-back muscles by using the weight of your whole body.
* Grab the pull-up bar by placing your hands shoulder-width apart with your palms faced outward.
* Tighten your abdominals, and keep your body as stable as you can.
* Pull yourself in a fluid motion.
* Raise yourself up past the bar as high as you can. Aim to get your chest all the way up to the bar.
* Steadily lower yourself back down until your arms are hanging at full extension.
* Do as many reps as you can. Target an increase of one each time you do pull-ups.
Bridge
Working a proper bridge exercise into your workout routine will help to strengthen your back and burn calories.
* Lay on the ground, and bend your knees at a 90-degree angle.
* Keep your feet flat on the ground throughout the duration of the motion.
* Raise your butt in the air until your back is entirely straight.
* Hold your butt and back in place for 10 to 15 seconds, and then easily lower your body towards the starting position. * Perform 10 to 15 reps.
Lower Back Extensions
Performing lower back extensions lead to a healthier overall back by strengthening the stabiliser back muscles, resulting in better overall power and endurance of your entire back.
* Lie down with your stomach flat against the floor, or propped against an exercise ball.
* Keep arms by your sides and legs at fully extended.
* Keep your neck straight, your spine stable and don't arch your back, raise your upper body from the ground so that your chest is two inches off the floor.
* Hold this position for a 30-count.
* Steadily lower your upper body to the floor.
* Perform 5 to 10 reps.
Tagged in Muscles fitness tips