How to Do a Back Extension | Boot Camp Workout

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I'm going to take you through a couple different variations of how to do a back extension. Really important to do back extensions because a lot of times we tend to just focus on the front of the body. It's what we're looking at in the mirror and, let's face it, we're all working out so that we're happy with our appearance but we forget about all of the postural muscles, all of the musculature that's inclusive in the core, and that's the back. So the back extension is mostly going to mostly work the erector spinae or erector spinae muscle group which is the long muscles that run vertically and parallel to your spine and basically are the muscles that hold you up. It's really important to do back extension- especially if you have a desk job and you're used to always being in this slumped over type of posture. Because what happens is the chest gets very tight and the back muscles get very weak and you end up always in this whether you're sitting in your desk or just walking around. So this exercise is going to help try to bring yourself back into a neutral posture. It's going to strengthen the muscles in between the shoulder blades- the muscles that retract your shoulder blades. So you're gonna come down onto your stomach. You could use a mat. And your going to take your arms out, bring your head in line with your spine so that the most important thing is as we lift up, it's really about the spine and not necessarily just the cervical spine, so you wanna avoid this. Keeping your eyes just focused out in front of you. Raising your upper body and then bringing it back down. It doesn't have to be an excessive range of motion. You really have to figure out what's comfortable for your back. And make sure you're engaging your abdominals too. Sometimes we think that because we're on our stomachs we can just let it all hang out but you still want to engage your core when you're in that position. So even when you're on your belly think about drawing your belly muscles away from your mat. As if you're trying to create a little bit of space between your belly button and the mat underneath you. Another great addition to this would be to focus on what I was talking about before with that scapula retraction- you're scapula is your shoulder blades. So you're gonna lift up and pull you're shoulder blades away from your ears so that you have a nice long neck and you're not shrugging and then draw the shoulder blades together. I like to think of it like if you had a walnut between your shoulder blades and you were trying to crack it with each repetition. So really getting into those rhomboids, those midtraps- again strengthening the muscles of you're back and stretching the muscles in the upper body that tend to be tight.

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A Simple But Fast Guide To Lose Belly Fat After 30, 40, 50 ,60
People who do not set weight loss goals and layout a plan tend to give up after a few weeks. Read on to learn about ways you can make exercise and fitness more enjoyable so you will stick with it and see the results you want to see.


You can enhance your workout by adding music. Hearing your favorite songs will help you to keep your body in motion. For many, moving to the beat of a song seems almost instinctual, and it's also a great way to make your workouts a little more entertaining. When you exercise along to music, it is easy to forget that you are trying to burn calories. It feels so good and your mind does not dwell on negatives.


If you would like, get a friend to join in when you work out. Your workouts will go much quicker if you have people to talk to. Rather than concentrating on the physical strain, you can focus on enjoying your companions. It's also a good way to keep up with your friends during a busy period. If you have friends to do it with, exercising can be tons of fun.


Distract yourself, and your workout routine will fly by! A fun and creative way to do that is by playing workout video games. There are a variety of these games available. Some workout games allow you to ride about, with in control, while others let you play a virtual bowling game. You could enjoy a round of boxing with a computer opponent. The choices are plenty, and the potential for mindless weight loss is high.


You may feel self-conscious about working out at a gym or other public place. Attractive workout clothing can lift your spirits. There are a large variety of options available in exercise clothing. Choose fun and exciting exercise clothing that will help you feel great about exercising. You'll be more motivated to exercise.


It's hard not to be bored when you're doing the same old routine every day. Overcome boredom to guarantee success. Alternating routines is a great way for you to have fun with your workout routine and stay motivated. Keeping yourself interested in your exercises will increase your motivation. If exercise becomes something that you dread, it is likely you will lose interest and quit. Quit now and you may never get started again.


When you attain one objective, give yourself a little treat. That will motivate you to move on to your next objective and your ultimate goal. You can treat yourself to something small like a dessert or a new item of clothing as a reward for doing well. You should reward yourself with something that is realistic. If you enjoy the reward, then you will be more motivated to keep working towards that next goal.


Working out should feel more like a reward than a punishment. If your workouts are more fun, you will be more motivated. These tips will put the fun back into your exercise routine.



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