When you're on a pull up bar, first ensure you're gripping the bar at shoulder-width. Then, pull yourself up until your chin is above the bar. After that, Squeeze your glute muscles to slowly lower your body back to the ground. You are expected to do it several times if you can do it so. At first it may be a bit difficult, but with more practices, you will become strong.
Resistance bands are also a great tool for keeping your back in good health. They are available in many different sizes and strengths making them very versatile. They can be used for many different exercises to help strengthen your back muscles.
Using a resistance band: Loop the resistance band around a strong anchor, such as a doorknob or a solid post. Grab the band handles and bring it towards your body. Doing this will help recruit your back muscles. You can also do a lot of other exercises with resistance bands such as arm curls and lunges, which are also great for building strength.
The back extension bench is used laying on your stomach, feet anchored to the ground. Place your hands behind your head. Now, gently lift yourself until your back is arched. Stay in this position for a few seconds then slowly lower yourself back down. This exercise is really good for your back and can be done frequently to notice an improvement.
The rowing machine is an excellent exercise tool that strengthens and conditions the muscles in your back. This machine simulates the act of rowing a boat, which makes it a fun upper body workout that helps strengthen the back, shoulders and arms.
In order to use a rowing machine, you sit on the seat and stick your feet into the footrests. Grip the handlebars firmly. Now, using your legs to propel, bring the handlebars into your chest. Pull; release the handlebars back out, then do as many times as possible. This move not only streches your back, but the whole body!
To perform this machine, sit down and grab the bar with your hands. Keep your feet strapped on footrests. Next, controlled, draw the bar down over to your chest by activating your back. Once pulled, let the bar go up again, and run this exercise until you can't do it anymore! This is a big strengthener for your back.
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