Training your lats is a crucial part of strengthening and defining your back. Whether you are a gym rat or designing your first training plan, the workouts below will help you meet your fitness goals.
exercise ball lying side lat stretch
1. Start by placing a stability ball on a flat, non-slip surface.
2. Stand sideways next to the ball, with your feet shoulder-width apart for balance.
3. Slowly lean over the ball, placing the side of your body that is closest to the ball on top of it. Your feet should remain firmly planted on the ground.
4. Extend your arm that is closest to the ball over it, reaching as far as you can comfortably. Your other arm should hang naturally at your side.
5. You should feel a stretch along the side of your torso, specifically targeting your lat muscle.
6. Hold this position for about 20-30 seconds, breathing deeply and evenly throughout.
7. Slowly rise back up to a standing position.
8. Repeat the stretch on the other side of your body to ensure even stretching of both lats.
9. For best results, perform this exercise 2-3 times on each side.
Remember to keep your movements slow and controlled, and never stretch to the point of pain. If you feel any discomfort, reduce the intensity of the stretch.
exercise ball lower back stretch (pyramid)
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1. Start by placing a stability ball on a flat surface. Ensure you have enough space around you to move freely.
2. Stand tall with your feet shoulder-width apart, facing the stability ball.
3. Bend at your waist and place your hands on the stability ball, keeping your arms fully extended. Your body should form a pyramid shape with your hips being the highest point.
4. Slowly roll the ball away from you, extending your arms further and pushing your hips back. Keep your legs straight and your feet firmly planted on the ground.
5. Stretch until you feel a gentle pull in your lats, the muscles on the sides of your back. Hold this position for about 20-30 seconds.
6. Slowly roll the ball back towards you, returning to the starting position.
7. Repeat this stretch 5-10 times, or as recommended by your fitness professional.
Remember to breathe deeply and evenly throughout the exercise. This stretch should not cause pain. If you feel any discomfort, reduce the intensity of the stretch or stop the exercise.
exercise ball lat stretch
To perform the exercise ball lat stretch, start by placing a stability ball in front of you. Stand tall with your feet shoulder-width apart.
Lean forward from your hips and place your hands on the ball, keeping your arms straight. Push the ball away from you while keeping your hands on the ball.
As you push the ball, lower your chest towards the ground and push your hips back. You should feel a stretch in your lats, which are the large muscles on the sides of your back.
Hold this position for about 30 seconds, then slowly return to the starting position. Repeat this stretch 3-5 times, or as needed.
Remember to keep your back straight and your movements controlled throughout the exercise. Breathe deeply and evenly, exhaling as you stretch and inhaling as you return to the starting position.
This exercise is great for improving flexibility and range of motion in your lats. It can also help to relieve tension and tightness in your back.
exercise ball alternating arm ups
1. Start by selecting a stability ball that is appropriate for your height and weight.
2. Place the stability ball on a flat, non-slip surface.
3. Kneel down on the floor and lean forward onto the ball. Your stomach and hips should be on the ball, and your hands should be touching the floor.
4. Extend your legs behind you, toes touching the ground. Your body should be in a straight line from your head to your heels.
5. Extend one arm straight out in front of you, keeping it level with your body. Your palm should be facing down.
6. Hold this position for a moment, then slowly lower your arm back to the starting position.
7. Repeat the movement with your other arm.
8. Continue alternating arms for the desired number of repetitions.
9. Remember to keep your core engaged and your body in a straight line throughout the exercise.
10. Breathe in as you lift your arm and breathe out as you lower it.
11. To increase the difficulty of this exercise, try lifting both arms at the same time or adding a small weight in each hand.
Remember, it's important to perform this exercise with proper form to avoid injury and maximize results. If you're new to using a stability ball, you may want to have a spotter nearby to ensure your safety.
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