Resistance training is the key
By Shannon Sutton, CPT
Resistance training is one of the most effective ways of increasing your lean muscle mass. By doing so, you will burn more calories all of the time. The back is one of the larger muscles of the human body. It quickly and very efficiently responds to resistance training. A strong, healthy back also improves posture, reduces the risk of injury and, quite frankly, is appealing to the eye.
Lat pull
This exercise is great for melting the fat that hangs over your bra strap. Begin seated with your back slightly arched and navel pulled in. Inhale; then, slowly begin to exhale as you pull the bar down just below your chin. Be sure to squeeze your shoulder blades together and to lead with your elbows as you pull toward your glutes.
Seated rows
Inhale with arms extended, and exhale as you begin to pull back while squeezing your shoulder blades together. As always, keep your abs engaged and your chest against the pad. Repeat in a slow, controlled manner. Remember to inhale forward and exhale as you are contracting (pulling back).
High rows
Using a high pulley or a high row mach-ine, sit or stand with feet parallel and hips width. Engage your abs and repeat as you would do for seated rows. Keep in mind that the focus is on the back and abdominal contraction. Again, inhale forward, exhale back.
Consistent resistance training, along with proper nutrition and cardiovascular training will help you look and feel your best. Well developed lat’s also give the illusion of a much smaller waist. Strengthening your back and core not only will you help you to prevent injury and burn more calories, but daily tasks will be accomplished with much greater ease.
Shannon Sutton is an independent certified personal trainer. Her certifications include ISSA, NASM, APEX and Reebok. She has invested years in helping individuals reach health, fitness and wellness goals. Contact her at (210) 722-3962.
