Back Muscle
'Nothing feels as good as being fit feels'
A lethargic, lazy and overweight body or an active, confident and fit body, what would be your preference?
Our trainer ZIN Aditi has been through both of it. Approximately 5 months back she reached 72kgs and that is where she realised she had no energy in her classes. Her body became so heavy that just after 15-20 minutes of cardio she felt almost half dead. That is where she came up with the idea of 'Quickfit', She wanted a plan where she could get immediate results without getting any weak.
And finally she worked on her workout and diet and within a span of 2.5 months she came down to 61kgs. All that is required is a dedicated mind and will to build a new and strong you. And the workouts mentioned on Quickfit are planned and programmed by her to share the same with you and help you stay a fit life by giving just one hour to you body, 6 days a week(5 Days workout and 1 day outdoor workouts like running, cycling, swimming, playing golf etc.).
Today we are here to guide you with the workout for the back muscles.
Video tutorials of the exercises from Bodybuilding.com and Youtube.com are mentioned below, kindly refer them before performing any workout. The posture of the body needs to be correct in order to hit the muscle you are training for accurately.
This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout.
BACK MUSCLES | |||||
WARM UP | |||||
S. No. | Exercise | Repetitions/Time | |||
1 | Cycling | 5 minutes | |||
2 | Back extension | Set 1 | 10 repetitions | ||
Set 2 | 10 repetitions | ||||
Set 3 | 10 repetitions | ||||
3 | Sarpasana | Set 1 | 10 repetitions | ||
Set 2 | 10 repetitions | ||||
Set 3 | 10 repetitions | ||||
CIRCUIT | |||||
Round 1 | Round 2 | ||||
S. No. | Exercise | Repetitions/Time | S. No. | Exercise | Repetitions/Time |
1 | Bent over rowing | 20 repetitions | 1 | Bent over rowing | 15 repetitions |
2 | Close grip lat pull down | 20 repetitions | 2 | Close grip lat pull down | 15 repetitions |
3 | Wide grip seated row | 20 repetitions | 3 | Wide grip seated row | 15 repetitions |
4 | Decline bench dumbbell pullover | 20 repetitions | 4 | Decline bench dumbbell pullover | 15 repetitions |
Round 3 | |||||
S. No. | Exercise | Repetitions/Time | |||
1 | Bent over rowing | 10 repetitions | |||
2 | Close grip lat pull down | 10 repetitions | |||
3 | Wide grip seated row | 10 repetitions | |||
4 | Decline bench dumbbell pullover | 10 repetitions | |||
DEADLIFT | |||||
S. No. | Exercise | Repetitions/Time | |||
1 | Deadlift | 25 repetitions | |||
2 | Deadlift | 20 repetitions | |||
3 | Deadlift | 15 repetitions | |||
4 | Deadlift | 10 repetitions | |||
STRETCHING FOR BACK |
TUTORIALS
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