6 Exercises For Perfect Back

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6 Exercises For Perfect Back

Most gym sessions are spent tightening and toning the areas we consider the most noticeable—butt, stomach, legs. But here’s a secret all top trainers know: Strong back muscles are not only key for an overall defined look, but they’re your best defense against pain, injury, and poor posture for years to come. These six classic strength moves for get rid of back fat target all of the muscles in your upper body to help you banish bra bulge and sculpt a strong, sexy back, and shoulders.

How it works: Three or four days a week, do 1 set of each exercise back to back, with little or no rest in between moves. After the last exercise, rest 1 to 2 minutes, and repeat the full circuit 2 more times (3 times total).

You’ll need: A pair of 2- to 3-pound dumbbells, a pair of 15- to 25-pound dumbbells, a resistance band, and a pull-up bar or Life Fitness Machine.

T Raises

Reps: 15
Grab a pair of 2- to 3-pound dumbbells and stand with feet hip-width apart. Take a slight bend in knees as you shift hips back and lower torso until it’s parallel to the floor. Bring weights together and turn palms to face forward. Keeping arms straight, lift weights up to shoulder height then lower back down. Make sure to keep core and glutes engaged the entire time. Do 15 reps.

Single-Arm Dumbbell Rows

Reps: 10 per side
Grab a 15- to 25-pound dumbbell in one hand. Stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel with the ground. Place right hand on a wall in front of you for balance.

Draw the weight up toward chest by bending left elbow straight up toward the ceiling. Make sure to keep shoulder blades down and together and core engaged the entire time. Do 10 reps on each side.

Delt Raise

Reps: 10
Grab a pair of 5- to 10-pound dumbbells and stand with feet hip-width apart, knees slightly bent. Shift hips back as you lower torso until nearly parallel with the ground.
Turn palms to face each other, bend elbows, and lift weights up to shoulder height. Focus on using your back, not your arms, to raise the weights. Gently lower back down, keeping core and glutes engaged during the entire movement. Do 10 reps.

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Assisted Pull-Ups

Reps: 8 to 10
Loop a band on top of a pull-up bar or the Life Fitness Machine at your gym. Hold onto the bar with hands slightly wider than shoulder width, palms facing each other. Place one foot (or knee if you prefer) inside the band. Hang at arm’s length. You should return to this position—known as a dead hang—each time you lower back down.

Pull body up in one straight line, bringing head just above hands. Squeeze shoulder blades together and pull upper arms down forcefully. Slowly lower body all the way back down to dead hang. Repeat motion without swinging. Aim for 8 to 10 reps.

Plank with Lateral Arm Raise

Reps: 10 per side
Come into a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart. Keeping hips as still as possible, lift one arm up to shoulder height. Return to center, then lift the other arm to shoulder height. Draw belly button up and in and keep your body centered. Do 10 reps each side.

Pushup Holds
The egg diet has gained a great deal of space in people’s lives, especially after some celebrities have joined and endorsed it.

Yes, egg consumption in your diet helps a lot in weight loss and muscle rebuilding. It is heavily consumed by gym people or who do some type of exercise to lose weight. However, you have to be very careful with this diet as it is beneficial as well as being harmful to health, if done wrong.

As we must understand that the celebrities who do this diet follow a balanced diet accompanied by regular exercise and closely monitored by nutritionists and trainers.

Benefits of Egg Diet:
The egg is a nearly a complete food, since it contains Choline (found in the egg yolk which helps to protect brain cells), Albumin, Protein, Amino Acids, Polysaturated and Monosaturated Fats, Zinc, Calcium, Vitamin A, Vitamin B12, Biotin Tryptophan, Folate, Vitamin E, Vitamin D, Vitamin K, Mineral Salts, Zeoxanthin and Lutein.

By containing all of these ingredients, the egg becomes beneficial not only in muscle replenishment but also helps to release serotonin, helps strengthen bones, lower cholesterol, improve hair and nails, improves vision and so on.

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But remember, eggs should not be eaten raw because it contains Avitin, which causes hair loss and worsening of the skin, and contain Salmonella, an avian bacterium, which causes a serious infection in the intestine and damages other organs.

Instructions:

  • After waking up with in at least 30 minutes you should eat at 1 egg;
  • Eat at least 6 eggs per day, or more;
  • You can use 1 tablespoon of butter or coconut oil, or lard, or olive oil for each egg consumed;
  • Meals must be made 3/3 hours or at most 5/5 hours;
  • At 6pm eat at least 2 eggs;
  • The last meal should be eaten 3 hours before bedtime;
  • Polyvitamins or omega should be maintained.

Foods allowed:

  • Egg on demand;
  • Cheese 20 g in each meal, plus or minus 2 thin slices;
  • Salad made of green leaves such as lettuce, arugula, cabbage and other green leafy vegetables;
  • Coffee and teas without sugar or with natural sweetener like xilytol, stevia or honey.
  • Water with lemon at will or water only at least 2 liters per day.

Check Out the Egg Diet Full Menu:

Week 1

Monday:

  • Breakfast: 2 boiled eggs and 1 citrus fruit.
  • Lunch: 2 sweet potatoes and 2 apples.
  • Snack: Any fruit or nuts.
  • Dinner: 1 large plate of salad and chicken.

Tuesday:

  • Breakfast: 2 boiled eggs, 1 citrus fruit.
  • Lunch: green vegetables and chicken salad.
  • Snack: Any fruit or nuts.
  • Dinner: vegetable salad, 1 orange and 2 boiled egg.

Wednesday:

  • Breakfast: 2 boiled eggs, 1 citrus fruit.
  • Lunch: A little cheese, 1 tomato, 1 sweet potato.
  • Snack: Any fruit or nuts.
  • Dinner: Salad and chicken.

Thursday:

  • Breakfast: 2 boiled eggs, 1 citrus fruit.
  • Lunch: A fruit or salad.
  • Snack: Any fruit or nuts.
  • Dinner: some salad and steamed chicken.

Friday:

  • Breakfast: 2 boiled eggs, 1 citrus fruit.
  • Lunch: 2 eggs and cooked vegetables.
  • Snack: Green tea.
  • Dinner: Salad and grilled fish.

Saturday:

  • Breakfast: 2 boiled eggs, 1 citrus fruit.
  • Lunch: 1 fruit.
  • Snack: Green tea.
  • Dinner: Chicken and steamed vegetables.

Sunday:

  • Breakfast: 2 boiled eggs, 1 citrus fruit.
  • Lunch: Tomato salad, steamed vegetables and chicken.
  • Snack: Green tea or a fruit.
  • Dinner: Steamed vegetables.

Week 2

Monday:

  • Breakfast: 2 boiled eggs and 1 citrus fruit.
  • Lunch: Salad and chicken.
  • Snack: Green tea or a fruit.
  • Dinner: 1 orange, 2 eggs and some salad.
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Tuesday:

  • Breakfast: 2 boiled eggs and 1 citrus fruit.
  • Lunch: 2 eggs and steamed vegetables.
  • Dinner: Salad and grilled fish.

Wednesday:

  • Breakfast: 2 boiled eggs and 1 citrus fruit.
  • Lunch: Salad and chicken.
  • Dinner: 1 orange, vegetable salad and 2 eggs.

Thursday:

  • Breakfast: 2 boiled eggs and 1 citrus fruit.
  • Lunch: steamed vegetables, low-fat cheese and 2 eggs.
  • Snack: Green tea or a fruit.
  • Dinner: salad and chicken.

Friday:

  • Breakfast: 2 boiled eggs and 1 citrus fruit.
  • Lunch: salad of sardines.
  • Snack: Green tea or a fruit.
  • Dinner: salad and 2 eggs.

Saturday:

  • Breakfast: 2 boiled eggs and 1 citrus fruit.
  • Lunch: salad and chicken.
  • Snack: Green tea or a fruit or nuts.
  • Dinner: 1 fruit.

Sunday:

  • Breakfast: 2 boiled eggs and 1 citrus fruit.
  • Lunch: steamed vegetables and chicken.
  • Snack: Green tea or a fruit or nuts.
  • Dinner: 1 fruit.

Here are some egg recipes suggestions

Egg Souffle with Parmesan:

Ingredients:

  • 3 eggs
  • 20g parmesan
  • 1 tablespoon olive oil
  • Seasonings of your preference (sweet paprika, onion, parsley etc)
  • 1 tablespoon Royal Powder Dessert

Method of preparation:

Mix all ingredients, put the dough in a greased form and bake (180ºC to 200ºC) for about 13 minutes.

Other recipes with eggs

Omelet of egg whites and sesame seeds with spinach and parsley: This combination is great for anyone who is looking for a healthy diet. The sesame seed has large amounts of fiber, which increases the feeling of satiety and also has strong antioxidant power.

Arugula Omelette with Cheese: This is another healthy omelette option. In addition, mixing arugula will make the omelette delicious.

Omelette Pancake: To give a different look to the omelet, you can stuff it with the ingredients like the cheese, green leaves and seasonings of your choice and then curl up like a pancake.

Reps: 5
Come into a pushup position with hands slightly wider than shoulder width, feet hip-width apart. Your body should form a straight line from heels to head. Bend elbows and lower body until hovering a few inches above the ground. Hold for 1 deep breath, and then press half-way up and hold for 1 deep breath. Lower back down to your lowest point, holding for 1 deep breath. Come back to your half-way point for one more hold. Repeat pattern 3 more times, 5 times total.

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