Strengthen Your Core and Elevate Your Heart Rate With This Cable Back Workout!

Back Workout

Lat Pulldown

The lat pulldown is a multi-joint exercise that involves main mover the latissimus dorsi, the largest back muscle, which extends down each side of your spine. The biceps, rear delts, rhomboids and traps are also syngistically during the pulldown exercise.

Close Grip Pulldown

Great exercise to target the primarily lats, the traps (middle and lower) and the biceps. Secondary, it uses the teres major, posterior deltoid and the pectoralis major. Many women are afraid to lift heavy for their upper body. However, developing your back create a v-taper making your waist appear smaller. It also increase your strength to later take on pull-ups and lift things easier around the house.

Squat Row

A compound total body exercise that trains the mid and lower back, legs and glutes while elevating the heart rate. Make sure to use your legs as you stand up with the close grip handle in front of your body with arms extended. Execute the exercise by squating down while keeping the arms extended, use you legs to stand up while bring the close grip handle close to your belly button. Squat back down with the arms extended to complete one rep and repeat!

Swimmers

Swimmers are a different variation to the Lying Back Extension (Superman). This exercise strengthens the core and stretches the lower back. Adding movement to it elevates the heart rate. This exercise can be done in repetitions or timed.

To build muscle: increase weight and lower reps to 8-10.

To tone up: lower weight and increase reps to 12-15.

EZ Bar Curls

The angle of the EZ curl bar allows your wrists, forearms and elbows in a more comfortable, natural and safe position, as a result reducing the risk of common injuries that many people develop over time from curling with a straight bar This will be your starting position: Stand up straight while holding an EZ curl bar at the wide outer handle. Keep your elbows close to your torso. Keep your upper arms stationary, exhale and curl the weights upward while contracting the biceps. Raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps. Then inhale and slowly lower the bar back to the starting position. Repeat for the recommended amount of repetitions.

The Benefits of Eating Squash

Benefits of Eating Squash

• Full of vitamin C, magnesium, and other antioxidant compounds

• It helps to neutralize free radicals throughout the body. Free radicals have been connected with a wide spread of illnesses, including cancer, heart diseases, and premature aging.

• Contains high levels of vitamin A, including carotenoid phytonutrients like lutein and zeaxanthin. These help the body boost its immune response and defend against foreign substances

• Great source of B-complex vitamins which helps boost metabolism,. Certain types of squash contain good amounts of dietary fiber and pectin. Pectin regulates blood sugar  throughout the body, making sure that the insulin and glucose activities within the body remain constant and smooth. 

• Due to the presence of omega-3 fatty acids, carotenoids like lutein, zeaxanthin, and beta-carotene,and polysaccharides called homogalacturonan squash gives out anti-inflammatory properties to help heal the body. Anti-inflammatory effects can extend to arthritis and gout. Studies on squash have linked it to reducing gastric and duodenal ulcer reduction, and general anti-inflammation of the cardiovascular system. Inflammation in the body is closely linked to type-2 diabetes.

• The seeds of squash can also be eaten or chewed to get a number of health benefits. These seeds have been directly connected to antifungal, antimicrobial, and antiparasitic activity within the body, protecting us from a wide variety of diseases, including tapeworms and other intestinal parasites.

• Having magnesium and potassium present in squash forms a very effective defense line against cardiovascular issues. Potassium is a vasodilator, which means that it relaxes the tension of blood vessels and arteries, thereby increasing blood flow, oxygenation and reducing the stress on the heart. The fiber found in squash is very good at scraping excess cholesterol from the walls of arteries, thereby reducing the chances of atherosclerosis, heart attack, and stroke. The high levels of folate in squash neutralize harmful levels of homocysteine that builds up in the body. Homocysteine has been linked to increased chances of developing cardiovascular diseases

• High levels of essential vitamins found in squash is very important part of developing bone matter and bone mineral density. Squash is a valuable source of calcium, manganese, zing and other very important trace elements. This helps reduce your chances of developing osteoporosis as you age and ensure the strength and durability of your bones.