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The Ultimate Boss Girl Workout
Words Bevery Pokuah
It’s not all about the abs or even the booty though training said areas can be tempting, says Fitness Editor Bevery Pokuah. Let's break the common misconception that lifting will make you look bulky especially in the upper body region, it’s most probably one of the most annoying comments made to females in the gym, honestly don't fall for it, it's a myth!
Hormones determine muscular growth and development. The amount that women possess isn't the same as men. In fact, women only have on average, roughly one-tenth of the testosterone that men do. Women with higher testosterone levels relative to other women, may tend to develop more muscle at a faster rate, but all women can train their upper body without turning into hulkettes.
So, WOTC’s Ultimate Boss Girl Workout features an unconventional area; the back. Yes, The Back! A strong, toned back is more than just aesthetics. As one of the most important parts of the body and often the most neglected, your back is responsible for everything from good posture to connecting the shoulders, hips, booty, and more. Having a strong back is imperative for women of all ages to perform daily tasks, so why not make these exercises part of your weekly gym workout routine?
For Your Workout, You Will:
Perform 6 exercises using workout machines.
Perform 3 sets and 15 repetitions of each exercise.
Rest 30-60 seconds between each movement when needed.
Lat Pulldowns
The lat pulldown exercise works up the back muscles. The muscle it targets is called the latissimus dorsi also known as "lats." This exercise is performed with the help of an exercise machine with adjustable resistance and weight.. The exercise is performed while sitting down with restrained upper thighs.
How To: While sitting, retract your shoulder blades and pull down a hanging bar with a wide grip to your chin level, while looking forward with your torso upright, squeeze your lats at the bottom of the move. Resist the temptation to lean back to aid the movement.
Assisted Pull Ups
This variation activates your upper body muscles while reducing some of your load. Choose an appropriate weight. A heavier weight will make the exercise easier.
How To: Stand in front of the assisted pullup machine, grip the handles using an overhand grip that’s slightly wider than your shoulders, step onto the foot bar and pull your body up so your chin is slightly higher than your hands then slowly lower your body back down to the starting position.
Upright Rows
The upright row is considered one of the best muscle builders for the back and shoulders.
How To: Grab yourself a barbell or dumbbells and allow it to hang in front of you at the length of your arms. Standing up straight, adjust your grip so that your hands are about in line with the thighs. Shoulder-width apart, breathe in and brace the abdominals, keep the back straight, chest up, and eyes focused forward, then lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body remember to breathe during the effort your arms should go no higher than parallel with the shoulders, then pause at the top of the lift and repeat.
Standard Seated Row
This exercise will tone and strengthen your upper body, which is essential for everyday movements, including pulling.
How To: Sit upright on the bench and plant your feet on the floor or foot pads, knees bent extend your arms and hold the handle or cable, then move your shoulders back and down, brace your core exhale and bend your elbows to pull the handle or cable, keeping your elbows tucked in and your back pause for 1 second, inhale and slowly extend your arms, counting to 3.
T- bar Row
The T-bar row is a fantastic exercise that is effective when it comes to working the muscles of your lower, middle, and upper back.
How To: Position a bar into a landline or in a corner to keep it from moving around, load in appropriate weight then position a double D row handle around the bar next to the collar using your hips and legs rise to a standing position assume a wide stance with your hips back and chest up your arms should be extended this will be your starting position all the way towards your chest by retracting the shoulder blades and flexing the elbows do not cheat during the movement after a brief pause return to the starting position.
Back Extension
How To: Place your thighs on the pad, bend your knees slightly and secure your feet, keeping them in line with your knees and extend your arms toward the floor, exhale and move up until your shoulders, spine, and hips are in line, engage your core and gently slide your shoulders back inhale and bend down from your waist touch the floor complete the desired number of reps and sets.
Make sure to keep your head and neck neutral when you come up, your body should form a straight line this will prevent overextension and strain on your back.
For an added challenge, fold your arms across your chest. You can also place your hands behind your head and point your elbows out to the side.