I always get surprised when somebody tells me that he or she is bored to train in the gym – ït’s always the same boring exercises”. As I love saying “only boring people feel bored. It is true for everything!”
Workouts can be different and exciting no matter how long you have been training – there are a bunch of exercises and variations. There are different ways to perform an exercise, which changes the load and makes the movement a different challenge.
For example:
You can do push-ups for a certain amount of reps; weighted push-ups; push-ups with a resistance band; push-ups on rings, and let me not start with the variations with the width of your hands, one arm variations and so forth.
Personally I have a passion for pulling exercises. As I’ve said it before, if I have to conclude what most people need, it would sound like that: “more pulling exercises that will help you activate the muscles that take your shoulder back, more time with the tennis ball, when you get to massage chest muscles and hip flexors.”
Today I will suggest you 4 exercises that train your back muscles – exercises that will help you wake up the sleepy muscles and activate smaller muscles that rarely do any work in your daily life and they will help you take your posture, your health and your physical abilities to the next level.
1.Side Cable Pull Down
This is one of my favorite exercises. I’ve been doing it a lot lately and I feel my back muscles are waking up… and working!
I recommend you do 3-4 sets of 10-15 reps.
2.Lawn Mower
Lawn Mower is an exercise that every gardener will do perfectly. It has such a name because it resembles the way you turn on the lawn mower. Just take a closer look at the movement.
You can regulate its difficulty, no matter how advanced you are. The more you move your feet forward, the more you bear a larger part of your body weight and the harder it gets. The more your feet are further from the bar (where you’ve tied the TRX or the rings), the easier it gets.
I recommend you do 3-4 sets of 8-12 reps.
3.TRX Shoulder Blaster
Personally, I call this exercise Christ.
Here everything about the difficulty of the exercise is the same as about the Lawn Mower.
Try it and I recommend you stay in the higher rep range – 12-15reps, for 3 sets.
4.TRX exercise for sleepy muscles
This exercise resembles the one before, but here the position of the arms is different and it activates a different part of your back.
I once again recommend you do 3 sets of 10-15reps.
You should once again be careful to keep your chest down and not allow your ribs to flare up when you abduct your arms away from your body.
These are my suggestions for this week. Next week I will share the new method I use in my workouts. I think that you will love it.
Thank you for sharing this post with other people. Somebody might get inspired and change his/her habits. Share the post and give an opportunity to somebody.
Here are some of the results of people I coach:
Gabriela’s transformation
Nataliya Petkova
Asya and her 1 month progress with my online coaching program
My own transformation
