Bring Your Sexy Back

Summer is the season for backless sundresses, halter tops and bikinis. Unfortunately, back fat can creep up on you when you least expect it, and can be a stubborn beast to banish. Life Fitness breaks down ways you can keep your back sexy this summer

Spot sculpting works – focus on a particular muscle group and practice exercises that will firm up that area. Perform back exercises at least three days per week, always allowing a day of rest in between for recovery.

• Lunge Rows: Using a 10- or 15-pound hand-weight in one hand, get into a lunge position and hinge forward from your hips, not your spine. Pull the weight up to torso-level in a rowing or sawing motion and slowly lower back to the starting position. Your back is typically one of the stronger upper body muscles so don’t be shy about increasing your weight.

• Lat Pull-downs: Using a wide bar on the Lat Pull-down Machine, hold it with a wide comfortable grip and secure your knees underneath the pad. Pull the bar down to chest level. Extend your arms back to the top, and repeat. Try three sets of 12 lat pull-downs.

• Reverse Flys: This is the perfect muscle group to target for reducing “bra bulge”. Choose five- to 10-pound weights and begin in a seated position with feet flat, and arms hanging down at your sides. Keep your abs tight, lift both arms horizontally outward and squeeze the shoulder blades together, slowly returning back to the start position. Try three sets of eight to 10 reverse flies.

Don't forget...

The trick to spot sculpting is being realistic – if you have overall body fat to lose, your back fat is not going to magically disappear. Get serious about your cardio routine and diet, and remember that it takes 3,500 calories to gain a pound, and 3,500 less calories to burn it. Even 10 minutes of exercise can make a difference!

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit http://r20.rs6.net/tn.jsp?llr=zxbqo7cab&et=1103925246923&s=3007&e=001DDdctKIhWtrd7-5AESLSh5y6nrS9RuVZ8CyJHmxBVnEiFNDNkcT0xLS4pFqejDbgcxywmVBIH6OodHDq3Ti8Afghirgbh48yJgAePzc1zqSuhAT-vdzdaw== or follow us on Twitter at http://r20.rs6.net/tn.jsp?llr=zxbqo7cab&et=1103925246923&s=3007&e=001DDdctKIhWtq85zchlS3Z02XcKX2yBXFGrzuAl3UhzTx1wc2gdCwZ4ayfzTutwDxgu6XltgU2znV0F9hefLZZHnBrysiirLtKELcGPUAamvT6oHf6EtNGqTDxR3QKvVmg or join our Facebook fan page at http://r20.rs6.net/tn.jsp?llr=zxbqo7cab&et=1103925246923&s=3007&e=001DDdctKIhWtqELWTbSkQDnapObDYUVeINxPEeZaE7qTORwTvbxisBLlv1_AORkP8SYNhymTGoY-LZlSL38YtjXSUqGiavsEP2cWSFyaavcF4cvAGbJgoBrngAZvwiB0k4.

THE BIOMECHANICS OF CARDIO EXERCISE

Walking and running are two of the most popular forms of exercise today, and equipment like treadmills and elliptical trainers can mimic outdoor training while helping you to achieve valuable cardio results. When using these pieces of equipment, biomechanics plays an important role in proper form, safety and injury prevention.
Follow these tips from the experts at Life Fitness to learn what is important in proper form and what to look for when choosing fitness equipment.

Achieve Proper Walking and Running Form:

• Follow safety instructions when mounting and dismounting the equipment
• Keep your head, shoulders and hips in line facing forward to make sure your body moves with the least amount of effort necessary
• Keep your shoulders back to avoid a slouching position, which allows maximum oxygen intake
• If walking, let the arms hang naturally at your sides
• If running, swing your arms in a natural figure eight pattern; try not to make the mistake of holding your arms tight to your body while running, which can throw off your balance

What to look for in treadmills:
Ergonomically correct – When using a gym treadmill, make sure the console doesn’t place your body in an awkward position. It’s important that the console slants at a more vertical than horizontal level, keeping your body in an upright position.
Shock absorbers – Running on hard surfaces can negatively impact the joints and back. Having a more cushioned platform can help prevent injury and will put less stress on the knees and ankles.
Longer handrails – Extended rails expand the running space and allow for more freedom to move. Longer handrails will give you more room to swing your arms naturally, as well as the additional safety of extended support.

What to look for in elliptical trainers:

Smooth movement – Check if the drive mechanism is at the rear of the machine, allowing the pedals to support your feet through full range of motion. This will eliminate the common ‘numb foot’ experience from over-extending the ankle joint beyond the normal running or walking range.

Synchronization – When the arm handles and foot pedals work in tandem, your balance and body positioning happens faster. Interdependent arms and legs also accommodate different exercisers, providing a workout customized for your fitness level.

Whether you’re a loyal treadmill runner, an elliptical-trainer fan or a combination of both, a little education on how to properly use the equipment will make a big difference in achieving optimum results.

Fit Tips are provided by Life Fitness, the leader in designing and manufacturing high-quality exercise equipment for fitness facilities and homes worldwide. For more information on Fit Tips and other fitness advice and expertise visit www.lifefitness.com or follow us on Twitter at www.twitter.com/lifefitness or join our Facebook fan page at www.facebook.com/lifefitness.