Bodyweight Back Workout (NO PULLUP BAR!)
Build muscle in 6 weeks with no equipment at all
http://athleanx.com/x/6-weeks-to-more-muscle
Bodyweight back workouts are not very common, at least not those that don’t require a pullup bar. The reason for this is due to the misconception that people have that you can’t build muscle in your back without using heavy weights. That is simply not true. In this video, I show you how to hit your upper back, middle back and lower back with three bodyweight back exercises that can be combined into one killer home back workout.
Like any muscle group, you want to be sure that you maximize the contraction of the muscle you are trying to work to get it to grow. In the case of the back muscles, many people will rely on momentum instead of muscle to move the weight. We tend to heave the weights up and not muscle the weights up on most back exercise reps. That understood, we often times can see a great acceleration of gains when we switch to back exercises that are done with our own bodyweight since we can control them much better and ensure a proper contraction.
Here we cover three main areas of your back and combine them into one workout. First we target the upper back including the traps, rhomboids and posterior delts. We can target this area of our back using an exercise we call the Back Widow. This upper back exercise is a bodyweight back killer that allows for a self spot if needed by incorporating a bit more push from the feet on the floor. If you don’t need the help however, you want to maintain a push through the elbows to power your back off the floor and help build your upper back muscles.
Next we target the middle back and primarily the lats by performing the full body drag or floor pullover. This awesome bodyweight back exercise can help you to build a wider back by working on the lat sweep and width through the pulldown position. To make this incredibly difficult, try to stay on your toes as you extend out to the start position and remain on your toes as you pulldown. If you need a slightly easier version, allow your knees and shins to drag on the ground for the first one third of the move and lift them when you have the strength to lift.
Finally, we hit the lower back with the reverse superman lift exercise. Your rotator cuff muscles also get in on the action by contributing external rotation to the movement as you lift. Aim for a solid two to three second contraction on each rep if you can to really work the strength and stamina of the lower back muscles.
For a complete bodyweight workout program that requires no equipment at all, head to http://athleanx.com and get the ATHLEAN XERO program. Hit your entire body and build all new muscle in just 6 weeks with this no equipment, no excuse program.
For more bodyweight workout videos and home back workouts be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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A Simple But Effective Way To Lose Fat After 40, 50 and Above
Often people fail to get in shape because they aren't motivated. Exercising can become a fun experience when you know how to transform your workouts. For many tips you can try, you should read the following article.
Turn on the radio while you are working out. Your body will not be able to resist the rhythm of the music. It is natural for people to respond to music. You can make your workout more rewarding and fun if you pick music that will make you feel like you are dancing. In fact, you may get so caught up in the sound of the music that you don't even realize how tired you are and end up having a longer, more enjoyable workout. When you need to push yourself just a little bit more while exercising, using music can help you keep going while having fun.
Try to find a couple of friends to exercise with. When you get together with your friends to exercise, you will have more fun, and it will go by quickly. It's easier to be distracted from fatigue when you are attuned to chatting with friends.
A fun and effective way to lose weight is by using workout video games. These video games are so good because you really don't feel like you are working out. Instead, it feels like you are simply playing a game. You will be able to work out longer without feeling so tired if you are not constantly focusing on your body.
If you can afford it, take yourself shopping for workout clothes, so you will be more motivated to exercise. Find the perfect exercise clothes that will make you feel good about yourself. There are many different stylish and colorful workout clothes you can buy. Just choose something that you like and enjoy wearing. Don't be afraid to get creative with bold colors and fresh designs. The creativity you bring to your attire will transfer over into your workout program too. Make it like an adventure. You really want to select a variety of workout clothes capable of inspiring you to exercise frequently.
If your exercise routine is monotonous you will get bored quickly. Overcome boredom to guarantee success. You will find yourself having a better time by having several routines and alternating between them. Maintaining excitement about your workouts will facilitate even greater enthusiasm. If you lose interest in exercise, then you will probably end up quitting. Quitting makes it all that much harder to start exercising again.
Have rewards for yourself each time you reach a fitness goal. This will help keep you motivated. Something as small as a bar of your favorite type of chocolate or a new pair of socks is perfect for a reward. No matter what the reward is, make it is something that you will look forward to acquiring and can actually obtain when the time comes. It is most important to keep going when you do not feel like doing anything.
Exercising does not have to be a chore. There are many ways to make working out one of the best parts of your day. In this article, you will find some ideas to help make your exercise regimen more enjoyable.
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