Strength

in your BACK

Illustration 1.

by JON PARKER

(CHAPTER 6.)

The most powerful sources of vitality are in your back. These muscles give strength and vigor to your shoulders, your chest, build electrifying strength to your arms and neck. Even if your back is underdeveloped, there is still considerable strength in your spinus erector muscles .. these are the vertical set of muscles from your shoulder span down to your hips. Clasp both hands behind your neck. Thrust back your elbows. This tenses your muscles. Feel how your muscular region of the upper back. now begin to tighten up? Bring your hips forward. Now, tilt slightly to one side. Feel that power surging through the small of your back? The following exercises are designed to strengthen your back muscles and at the same time invigorate the spinus erector muscles ... the foundation for a mighty back.

For this exercise, you need just two hand barbells. Their joint weight should be onefourth of your own body weight.

FIRST DAY

Stand, facing sideways, with your feet

about 16 inches apart. On your left should be a low bench upon which you will rest your left arm. In your right arm, grip one barbell as you stand up straight. Now, slowly you begin to bend from the waist, just a little forwards but try to keep both your pelvic bone and hip bone as vertical as possible. Put the brunt of the pressure upon your upper arm which will also put pressure on your back. Specifically, theback muscles which need development. As you slowly bend to your waist, breathe in. Your left arm now bends at the elbow and you let it rest upon the low bench. Lift your right arm upward, then slowly backward, finally letting it come down to the floor. As you lower your right arm, you breathe out. Balance, in this first exercise, may be difficult but practice until you are able to handle the barbell with ease. Feel waves of power flowing through your arm and into your back. Muscular development has begun. 10 reps. Increase gradually to 15. (See Illustration No. 1.)

SECOND DAY

This exercise has powerful effects upon your shoulder blades and mid-section between your shoulder blades. Stand up straight, feet evenly apart about 15 inches. 7

Illustration 2.