How to do Back Extensions Exercise

Let’s see how to do back extensions exercise in a right way.

Position yourself in a back extension station and hook your feet under the leg anchor. Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it’s just short of perpendicular to the floor. Raise your upper body until it’s slightly above parallel to the floor. At this point, you should have a slight arch in your back, and your shoulder blades should be pulled together.

Pause for a second, then repeat for the recommended amount of repetitions.

3 Back Exercises With Barbells

In the article Simple Back Exercises With Dumbbells , you’ve learned how to take exercises with dumbbells, in this article I will show you 3 way of how to take back exercises with barbells. Let just begin.

1. Deadlifts Back Exercises With Barbells:

Deadlifts Back Exercises With Barbells
Deadlifts Back Exercises With Barbells 1


Deadlifts Back Exercises With Barbells 2
Deadlifts Back Exercises With Barbells 2


Deadlifts Back Exercises With Barbells 3
Deadlifts Back Exercises With Barbells 3


Deadlifts Back Exercises With Barbells 4
Deadlifts Back Exercises With Barbells 4
Your stance is about shoulder width apart with your feet point ahead to slight out. You should now lower your butt until your quads are roughly parallel to the floor. The bar should be just ahead of your shins. Now grip the barbell with both hands so that your grip is spaced slightly outside your legs. With a lumbar arch in your back push with your legs and lift with your back simultaneously so that the bar clears your knees and comes to rest at your hips. Your shoulder and knees should be locked fully and your arms should be straight during the entire attempt.
Deadlifts Back Exercises With Barbells

2. Bent Over Row Back Exercises With Barbells:

Bent Over Row Back Exercises With Barbells
Bent Over Row Back Exercises With Barbells 1
Bent Over Row Back Exercises With Barbells 2
Bent Over Row Back Exercises With Barbells 2
Bent Over Row Back Exercises With Barbells 3
Bent Over Row Back Exercises With Barbells 3
 Stand with knees slightly flexed. Bend your torso at an angle of about 45 degrees, keeping your back straight. Take an overhand grip on the bar with your hands more than shoulder-width apart and your arm danging straight down from your shoulders: – Inhale, contract your abdominal isometrically and pull the bar straight until it touches your chest. – Return to the starting position, exhaling.
Bent Over Row Back Exercises With Barbells

3. Barbells Shrugs Back Exercises With Barbells:

Barbells Shrugs Back Exercises With Barbells
Barbells Shrugs Back Exercises With Barbells 1
Barbells Shrugs Back Exercises With Barbells 2
Barbells Shrugs Back Exercises With Barbells 2
Stand up straight with your feet at shoulder width as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs).  Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for a better grip. This will be your starting position. Raise your shoulders up as far as you can go as you breath out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. Slowly return to the starting position as you breath in.

Pull Back & Pull Down Back Exercises

1/ Back Exercises: Seated Rows with Pull Back Machine:

 Back Exercises


Seated Rows with Pull Back Machine
Pull Back & Pull Down Back Exercises
Seated Rows with Rowing Machine


Seated Rows with Pull-Back Machine
Pull Back Back Exercises

To begin the seated row take hold of the handles of your favorite bar of the Pull Back Machine (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the metal block. Extend your arms feeling your lats stretch. Pull the weight back into your body until the handles touch your abdomen.

Seated Rows with Pull Back Machine

2/ Back Exercises: Lat Pull-Downs with Pull Down Machine:

Lat Pull-Downs with Pull Down Machine


Back Exercises Lat Pull Downs Machine
Pull Down Back Exercises
Attach a long bar to the lat Pull Down Machine, and adjust the thigh pads so that when you are at right angles and feet flat on the ground. Grasp the bar using a wide grip and sit down maintaining the upper body in an upright position, slightly learning back from the hips. Pull the bar in front of your face to the top of your chest and pause. Slowly release the bar back to the starting position by straightening your arms.

Women are more prone to emotional stress than men

A new study has revealed that women are more sensitive to the key stress hormone, corticotropin releasing factor (CRF), which helps control the body’s reaction to stress.

Research found that, whilst women are extremely affected by even small amounts of CRF, men are relatively immune to even large amounts of the hormone. Scientists injected rats with CRF and found that the hormone bound more tightly to brain cell proteins in female rats, making them more sensitive to its effects.

The male rats, however, were able to reduce the levels of protein, stopping the hormone from binding and therefore reducing its effects on the brain.

Lose more weight when you workout with a friend

workout plan motivation
On average, women lose an amazing ten pounds when they agree to train with a friend, as opposed to those who go it alone. Researchers studied a group of 3,000 women and found that 61°/ found it almost impossible to summon up the energy to exercise on their own.
However the same proportion of these women said they enjoy going for a jog or a swim with a friend and admit that they push themselves harder if they have someone with them.

Does coffee in the morning wake you up?

Morning coffee
If your day doesn’t officially start until that first sip of coffee in the morning, it may surprise you to hear that caffeine has no effect on waking up regular coffee drinkers.
A new study on 379 volunteers, found no difference in alertness between coffee fiends and their non-caffeine drinking counterparts.
‘Although frequent consumers feel alerted by caffeine, especially by their morning tea, coffee or other caffeine-containing drink, evidence suggests that this is actually merely the reversal of fatiguing effects of acute caffeine withdrawal,’ said Peter Rogers from the University of Bristol, who led the study. However, scientists recommend continuing in your caffeine habits whatever these may be, to avoid suffering withdrawal symptoms.

Creamy Tomato Pasta – a Fitness Recipe For Loading Up The Carbs

Creamy Tomato Pasta a quick, simple and tasty carbohydrate rich dish, ready to fill depleted energy stores for those who finding some fitness recipes.


Ingredients for Creamy Tomato Pasta:
  • 200g raw penne pasta
  • 2 medium onions finely diced
  • 2 medium tins of chopped tomatoes
  • 2 heaped tsp tomato puree
  • 100ml skimmed milk
  • 2 heaped tbsp skimmed milk powder
  • 2 heaped tbsp reduced fat crème fraîche
  • 1 heaped tbsp parmesan cheese
  • 2 heaped tbsp grated half fat cheddar cheese
  • 1 heaped tsp white sugar
  • 1 level tbsp olive oil
  • 4 garlic cloves finely diced
  • Handful of fresh coriander finely chopped
  • Salt and pepper to taste

Preparation steps for fitness recipes of Creamy Tomato Pasta:1. Add the penne pasta to a large pot of boiling water (H). Add a pinch of salt to taste. Allow to cook until pasta is soft and tender (refer to pasta packet for cooking time), stirring occasionally. Once pasta is cooked, drain and place under cold running water. Once pasta has cooled put to one side for later use.

2. While the pasta is cooking. Add the olive oil and onions to a non-stick pan (M). Cook and stir occasionally until onions are lightly brown. Add tomatoes, tomato puree, garlic, coriander, sugar, salt and pepper. Stir ingredients together thoroughly. Cover and allow to simmer for 10 minutes (L).

3. While the sauce is simmering, mix the milk powder into the milk in a medium mixing bowl. Then add the crème fraîche, parmesan and cheddar cheese. Mix ingredients together. Add to the simmering sauce and fold ingredients together thoroughly. Simmer for another 10 minutes (L), stirring occasionally, allowing the sauce to mildly thicken.

4. To finish, add the pasta to the simmering creamy tomato sauce, and blend the pasta into the sauce. Allow pasta to heat within the sauce.

Garnish: sprinkle with coarse pepper, finely chopped fresh coriander, and a drizzle of extra virgin olive oil.

Serve immediately with a warm bread roll, a side salad of your choice, and/or a nutrition drink (see “Sports & Recovery Drinks” section).

Nutrition Per portion of this Creamy Tomato Pasta:

(average portion 400g, large pasta bowl)

Energy: 344Kcal; Protein: 17.2g; Carbohydrate: 48.0g (of which natural food sugars: 15.2g, of which added sugars: Trace; Dietary fibre: 4.4g; Fat: 10.4g (of which saturated: 4.8g of which monounsaturated: 3.6g of which polyunsaturated: 2.0g. of which trans-fats: Trace); Sodium: Trace, Salt equivalent: Trace; Water content: 320ml – Creamy Tomato Pasta – a Fitness Recipe for loading up the carbs.