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Body Weight Exercises for Healthy Back

Body Weight Exercises for Healthy Back

Want to Build Strength with Good Stretches and Loosen Up all at the Same Time?

Want to remove the mystery of back tightness, flaws and weaknesses from your body so you can bounce back, time and time again from the toughest challenge?

Read every word of this special report for decoding your tight back…

Dear Friend,

Ready to loosen up your back muscles while learning how to apply powerful body mechanics?

Healthy back exercises with stretching for restoring and reinforcing your body’s strength that’s easy to do and gets results fast.

These specific good back stretches and back exercises are great for tight back muscles…

Move slowly and relax into stretch, avoid bouncing, (may actually tear muscles).

In fact, variety alone can accelerate gains.

This applies to strength and size (metabolic) training.

The message is clear so irrespective of specific goal, training in too narrow a rep range may not be as effective as alternating or mixing with different rep ranges.

The key is not which reps to use, more how much time to spend in each different rep range…

Hold stretches long enough (20-30 seconds) to allow muscles and joints to become loose.

Repeat good back stretches, generally 3 sets x 8 reps.

When you’re done you’ll feel re-energized and alive…

healthy back exercises

Hang on to a pull-up bar, palms over, rotate your torso as far as possible clockwise and
counterclockwise.

Do 3 sets x 8 reps.

You might prefer doing this exercise on parallel bars instead of pull-up bar.

healthy back exercises

Hang on to a pull-up bar, palms over, raise your legs both feet together, side-to-side.

No swinging!

Do 3 sets x 8 reps.

Great exercise to strengthen core and for ripped abs / midsection.

healthy back exercises

Hang on to a pull-up bar, palms over, tilt head back and arch your back as much as you can for maximum results.

Do 3 sets x 8 reps.

Superset this exercise with the next one.

healthy back exercises

Hanging leg or knee raises.

Do 3 sets x 8 reps.

Hanging leg raises are not only great for the spine, also helps normalize intra-abdominal pressure.

healthy back exercises

Hang on to a pull-up bar, palms over, and move your straight legs like scissors back and forth.

Do 3 sets x 8 reps

Healthy back exercises and stretches to improve back flexibility…

What if you get sidelined?

What if you can’t do what you want to do anymore?

Life has a habit of body-slamming us when we least expect it.

And the more active we are, the more likely we’re gonna be wrenched, tossed, torn, torqued, twisted, scrunched, hammered and generally whacked around…

How do you know when it’s time to take a recovery week?

First, you want to set aside your fears of “shrinking” and unemotionally ask yourself these questions:

1) Do I feel stronger every week?
2) Do I remain excited about training every week?
3) If my goal is to put on weight, is it happening?
4) Am I sleeping well?
5) Do I wake up feeling refreshed each morning?

If you answer “yes” to all of these question, you’re on the right track.

If you answer “no” to a few, it’s probably time to take 2-3 day’s rest.

This can be up to a week of “active rest” if you want, where you’d do outdoor activities with very light exercise.

If you’ve hit your forties, let alone fifties, you can be reduced to a tangled mess of injuries and performance-crimping tensions if you continue to train in wrong rep range.

Longer you’ve been seriously training, less reps you’ll need for hypertrophy…

In other words, if you used to grow like a weed on ten to twelve reps, your ideal hypertrophy range may be four to six reps if you’ve several years of experience under your belt.

How to build your new dream body, become a superhero and live to tell about it…

Thanks for reading and sharing, now your friends can also enjoy this free body weight training…

Healthy Back Exercises

About Body Weight Training

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