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| PDF Name | Black Slim exercises PDF |
| PDF Size | 51.3MB |
| PDF Category | Workout |
| PDF Pages | 10 |
| Last Update | 1 Day ago |
| Provided By | FREE PDF SPOT |
How to Black Slim exercises PDF Free Download
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What workouts slim your back?
Here is the best exercises for Back body muscle that make your body more slimmer:
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Deadlifts | 3 | 6 |
| Back Extensions | 3 | 8 |
| Wide-Grip Lat Pulldowns | 3 | 6 |
| Single Arm Dumbbell Bench Rows | 3 | 6 |
| Bent Over Barbell Rows | 3 | 6 |
| Dumbbell Incline Bench Rows | 3 | 6 |
1. Dumbbell Deadlifts
“This exercise works your glutes, hip flexors, and lower back, along with secondary muscles like abs, calves, hamstrings, and quadriceps. Start by placing two dumbbells on the floor. Stand with feet shoulder-width apart, facing the dumbbells. Bend knees and hips, keeping your back straight. Grip the dumbbells with palms facing down at the bottom of the squat, arms fully extended. Stand up, holding the dumbbells with palms facing your body, and extend your hips without rounding your back. Lower the dumbbells to the floor as you picked them up. Repeat for a full workout.”
2. Back Extension
“This exercise primarily targets your lower back with secondary involvement of your glutes, hip flexors, and hamstrings. Lie face down on a hyperextension bench, securing your ankles under the footpads. Keep your body straight from head to toe. Slowly bend forward using your back and abdominal muscles without rounding your back or lifting your thighs. Feel a gentle hamstring stretch, hold briefly, then return to the starting position without arching your back. Repeat.”
3. Wide-Grip Lat Pulldowns
“This exercise targets your lower and middle back (lats), involving your abs and biceps. Set up a cable station with a straight bar on the top pulley. Sit facing it, with feet flat. Grab the bar wide, lean back slightly, and pull it towards your chest, squeezing your shoulders. Return by moving your elbows forward. Repeat.”
4. Single Arm Dumbbell Bench Rows
“This exercise works your lower and upper back and engages abs, biceps, and shoulders. Place a dumbbell on each side of a bench. Bend at the waist, use your right hand for support, and lift a dumbbell with your left hand, keeping your back straight. Pull the dumbbell to your chest, squeeze back muscles, then return. Do all reps on one side before switching.”
5. Bent Over Barbell Rows
“This exercise works your lower and middle back (lats), involving abs, biceps, forearms, and upper back. Stand with legs slightly wider than shoulder-width, knees slightly bent, and bend at the waist to grip a barbell on the floor. Keep your back straight, head and neck in line. Lift the barbell toward you without moving your torso, using your forearms for support. Squeeze your back at the top and return while inhaling.”
6. Dumbbell Incline Bench Rows
“This exercise works your lower and middle back (lats), with biceps, forearms, and shoulders. Lean forward on an incline bench, hold dumbbells with palms in, and start with arms down. Pull the dumbbells to your sides, squeeze your back and shoulders, then lower. Repeat.”
How can I slim my back fast?
If you really want to make your back slim faster, then you will have to follow these three things. You will have to reduce the calories of your body. You will always eat healthy food. And you will have to do regular exercise and workout. These three things are the only things that can make your back slim as soon as possible.
How can I slim my back at home?
Yes, this is possible to make your body back slim and attractive while staying at home. this is a very challenging task. If you are not able to go to the gym or join yoga classes for daily workouts or are not able to take out some time for these from your busy schedule. So, these 5 exercises will make your body back muscles fit quickly:
- Cardio: Do aerobic exercises like jumping jacks, burpees, or running in place.
- Strength training: Perform back-targeting exercises like rows, pull-ups, and lat pulldowns.
- Healthy diet: Eat a balanced, low-calorie diet with lean proteins and veggies.
- Stay hydrated: Drink plenty of water to support fat loss.
- Consistency: Stick to a regular workout routine and monitor your progress.
What next after the Black Slim exercises?
After completing the Black Slim exercises challenge as a beginner \ Pro, completing this challenge with equipment or no equipment. But you are a real fighter and fighters never stop their struggle. So, you can take another physical fitness challenge included:
- 21 day fix upper fix Exercise List PDF Download (2023)
- 21 Day Fix Lower Fix Exercises Free PDF Download (2023)
- 28 Day Workout Free PDF Download
- 7 Day Gym Workout Plan Free PDF Download (2023) [Black Slim exercises Free Pdf]
Conclusion
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