Back Exercises Without Weights
Weightlifting can prove to be very dangerous, if weights are not
lifted correctly. A lot of people complain mainly of back aches after
lifting weights. The strain of weights also cause inflammation to the
spine, sprained, strained or irritated muscles, etc. In such cases, it
is always safe to perform back exercises without the use of weights.
Given below are a few effective back exercises, without weights.
Achieving that perfect 'V' shape is not possible without shaping the muscles of your upper back. The upper back gains support from the lower, mid and upper trapezius muscles, latissimus dorsi and rhomboids. Working on these muscles enhances the strength of your upper body and defines your torso as well. Mostly, these muscles are trained by the use of weights like dumbbells. However, there are a few exercises that can be effective without such weights. On the other hand, lower back exercises shape your hips, strengthen your back and spine, and eliminate back pain. Usually, to make the exercise more effective, exercisers tie weight bands around their ankles. However, most of them face pain due to these weights. Listed below are a few ways of working on your back at home without weight bands or dumbbells.
Achieving that perfect 'V' shape is not possible without shaping the muscles of your upper back. The upper back gains support from the lower, mid and upper trapezius muscles, latissimus dorsi and rhomboids. Working on these muscles enhances the strength of your upper body and defines your torso as well. Mostly, these muscles are trained by the use of weights like dumbbells. However, there are a few exercises that can be effective without such weights. On the other hand, lower back exercises shape your hips, strengthen your back and spine, and eliminate back pain. Usually, to make the exercise more effective, exercisers tie weight bands around their ankles. However, most of them face pain due to these weights. Listed below are a few ways of working on your back at home without weight bands or dumbbells.
Exercises
Pull-ups
Pull Ups
Pull-ups are one of the most common and most effective exercises, performed to strengthen and build the upper body. Extremely famous when it comes to military training, this exercise is otherwise performed incorrectly by many.
To perform this exercise, hang on a bar using your palms, with your hands apart (shoulder-width). Keep your legs crossed. With the strength of your hands, pull yourself upwards (towards the bar), till your chin and the bar are aligned. Then slowly lower yourself back to the starting position. Repeat the same, eight times in three sets.
Jumping Squats
Squats
The jumping squats is one of the best back exercises without equipment. It targets the back muscles and strengthens them. This mainly focuses on your back, abs and whole lower body.
To perform this exercise, come to a squatted position. Take one foot in front and jump into the air, as high as you can. Switch your legs in the air. While landing, you must be in a squatted position with the other foot in front. Without any break, jump back into the air again. Repeat the same 10 times in 3 sets or 15 times in 4 sets.
Superman
Superman
This exercise works on the trapezius muscle of the upper back and the erector spinae along the spine.
To perform this exercise, lie flat on an exercising mat, facing the ground. Keep your legs together and your hands stretched out, with palms facing the ground as well. Then slowly lift your legs, hands, head and chest, off the ground. Hold yourself in this position for about 5 seconds and relax. Repeat the same 10 to 12 times, thrice a week.
Read more at Buzzle: http://www.buzzle.com/articles/back-exercises-without-weights.html
Pull-ups
Pull Ups
Pull-ups are one of the most common and most effective exercises, performed to strengthen and build the upper body. Extremely famous when it comes to military training, this exercise is otherwise performed incorrectly by many.
To perform this exercise, hang on a bar using your palms, with your hands apart (shoulder-width). Keep your legs crossed. With the strength of your hands, pull yourself upwards (towards the bar), till your chin and the bar are aligned. Then slowly lower yourself back to the starting position. Repeat the same, eight times in three sets.
Jumping Squats
Squats
The jumping squats is one of the best back exercises without equipment. It targets the back muscles and strengthens them. This mainly focuses on your back, abs and whole lower body.
To perform this exercise, come to a squatted position. Take one foot in front and jump into the air, as high as you can. Switch your legs in the air. While landing, you must be in a squatted position with the other foot in front. Without any break, jump back into the air again. Repeat the same 10 times in 3 sets or 15 times in 4 sets.
Superman
Superman
This exercise works on the trapezius muscle of the upper back and the erector spinae along the spine.
To perform this exercise, lie flat on an exercising mat, facing the ground. Keep your legs together and your hands stretched out, with palms facing the ground as well. Then slowly lift your legs, hands, head and chest, off the ground. Hold yourself in this position for about 5 seconds and relax. Repeat the same 10 to 12 times, thrice a week.
Read more at Buzzle: http://www.buzzle.com/articles/back-exercises-without-weights.html
