How to get christmas tree back


Christmas Tree Back Workout - Meanmuscles

Have you always wanted to achieve that thick, diced, lower-back? Say no more!

We will present to you a few workouts which will target the back with a focus on the lower portion.

Anatomy of the Christmas tree

The lower back Christmas tree look is achieved by properly developing the lower portion of latissimus dorsi and the erector spinae, pictured below.

Erector SpinaeLatissimus Dorsi

To target these zones, the workout will be oriented more towards rowing movements and a moderate pace, which will allow for optimal stretch and contraction.

Note

As we mentioned in our ‘Mountain Back Workout‘ article, you need a deep mind muscle connection in order to engage the back musculature properly, simply because it is a muscle group, which you cannot observe during the exercises.

The Workout

Edit
Upper Back
Pull-ups- 2 sets of 8, 2 sets until failure
Lat pulldowns- 3 sets of 12
Edit
Middle and Lower Back
Lying bar row- 3 sets of 10 repetitions
Seated cable rows- 3 sets of 10 repetitions
Rack pulls- 4 sets of 10 repetitions
Straight arm cable pulldown- 3 sets of 12 repetitions
Lower back hyperextensions- 3 sets of 15 repetitions

Pull Ups

As this is an intermediate/advanced workout, pull-ups should be a routine exercise for you by now, which is why we use them as a first, bodyweight exercise to warm up the back musculature.

Execution

  • Jump up and grab the pull-up bar at shoulder width
  • Let your body hang freely
  • Keep your feet together
  • Lift your chest up to tense the back muscles while hanging
  • Pull yourself up, until your chin reaches the bar
  • Go down slowly and fully and stretch out the back

Lat Pulldowns

Execution

  • Grab the lat pulldown bar as wide as possible and sit down, tucking your legs under the pads
  • Lift your chest up and look forward
  • Pull the bar down to the lower portion of your chest
  • Hold the contraction briefly
  • Let the bar to its original position slowly and stretch out the back before proceeding to the next repetition

Lying cambered bar row

Now that we have warmed up the back and loaded it significantly, we can proceed to smashing the middle and lower section, which is the targeted zone for this workout.

The lying bar row exercise is done with a cambered bar.

Due to the lack of leg support in the movement, this exercise allows for an optimal overall contraction of the back musculature.

Execution

  • Load the bar and place it below the bench
  • Lie face down on the bench, lifting your legs up on the bench as well
  • Grab the bar as wide as possible
  • Pull the bar up explosively, contracting the back musculature (avoid hitting the bench with the bar)
  • Let the bar down slowly, keeping the tension on the back

Tip
If possible, lift the bench up on disks, in order to be able to extend your arms fully during the exercise.

Seated cable rows

Execution

  • Sit down and place your legs on the platform
  • Grab the pulley and pull your body back, so that it is at a 90-degree angle
  • While looking forward and keeping your body straight, pull towards your lower abs with your elbows as close to the body as possible
  • Hold the contraction and feel the lower portion of the lats working
  • Let the weight go down slowly, stretching out the back

Rack pulls

This exercise is essentially a deadlift, which excludes the lower portion of the movement, where hamstring and glute activation dominates.

Instead, it is a deadlift, done from a higher point, by placing it on safety bars in a rack, or a pile of disks.

Execution

  • Load the bar and place it higher than ankle level
  • Bend over with your knees bent and grab the bar with an overhand grip at shoulder width
  • Keep the back straight and look forward, lift the bar up slowly and extend your back at the top, contracting the whole back musculature
  • Let the weight down slowly to the safety bars, but don’t let it rest completely, keep constant tension on the back

Straight arm cable pull-down

Execution

  • Stand a couple feet away in front of the cable machine and grab the straight bar
  • Keep your body straight and legs at shoulder width stably
  • Keeping your arms straight (no elbow lockout), pull the bar down slowly, contracting the back musculature and holding the contraction briefly
  • Let your arms go up, stretching the back completely

Lower back hyperextensions

This last exercise directly targets the spinal erectors.

Execution

  • Place your heels under the pads
  • Set up the pad so that its edge is at hip level
  • Place your legs on the pad comfortably
  • Place your arms behind your head
  • Keep your body straight
  • Let your body go down slowly
  • Move up explosively, extending your body and contracting the spinal erectors

Tips and conclusion

This workout is perfect to include in your weekly schedule, if you follow a 3-days on 1 day off workout regimen. The workout is designed to significantly beef up your lower back musculature and give a “Christmas tree” look.

It is recommended that you use heavy weights as possible, which, however, will still allow you to execute each exercise properly.

To further gain mind-muscle connection with your back, which will grant better workouts, try and include a 15-20 mins posing session after each workout, during which, you will essentially contract your musculature and hold the contractions.

To learn more, read our article on Bodybuilding Posing.

Just another interesting read on How to Make Your Own Pre-Workout Drink (Cheap and Easy)

The Christmas Tree Workout! -Phoenix Personal Trainer-Mindset Fitness

In light of this fun and festive Christmas season, I figured I’d write an article on a unique shape that many bodybuilders strive to get within their lower back region. When the lower medial portions of the lats meet, they form a “Christmas tree-like” shape due to the muscle fiber striations of the lats. The Christmas tree can be seen extremely well in those people with well developed lower lats and erector muscles, as well as a low body fat percentage!

This workout is designed to target the two major muscles that form this Christmas tree shape: the Erector Spinae and Latissimus Dorsi.

***It’s important to note that unlike the smaller muscles that make up the upper body like the biceps and triceps, the lats and lower back can take heavier loads and therefore require more discipline and control to correctly stimulate them into growth. Don’t be afraid to train them HARD! This isn’t planet fitness people…you might let out a few grunts here and there***

 

This workout is composed of 3 main exercises and 1 bi-set to finish up.

Sternum Pull-Ups (5 sets – 8 to 15 reps)

Explanation: For those of you who aren’t quite sure what this exercise is then let me explain a little. In a typical pull up the body will remain in a relatively straight line up and down perpendicular to the floor; with sternum pull ups your weight is shifted slightly backwards almost into a “rowing” position. This allows a tight contraction of the majority of the lower fibers of the lats. If you cannot use your own body weight, try elevating your feet with a box of some sort and pull yourself into the same position using the bar on the smith machine.

 

Overhand Barbell Rows (4 sets – 10 to 12 reps)

Explanation: This exercise can easily be done incorrectly if you don’t pay attention. The arms are part of this movement however they should not be responsible for the weight moving back and forth; and the reason I say “back and forth” is because the bar shouldn’t just be moving straight up and straight down. On the descent, the arms will slightly lengthen forward and on the return the elbows will drive backward AND up as far as they can. Just picture the bar coming up to your belly button, no higher. You should feel a strong contraction in the lower lats (Christmas Tree).

 

Seated Row Machine (4 sets – 10 to 15 reps)

Explanation: This exercise can be done with a variety of different grips however your focus will still remain on the lower part of your lats. This means that your grip will stay in a more narrow position instead of a wide row. The key to this exercise is to not elevate your shoulders during the movement whatsoever. This movement consists of RETRACTION of the shoulder girdle NOT elevation and depression. Try placing your thumbs around with your other fingers to grip the handle. This will take tension out of the arms and place it onto the lats where you want it.

 

 

Deadlifts + Straight Arm Cable Pulldown (4 sets of both exercises back to back – 10 to 15 reps each)

Explanation: Deadlifts should be your bread and butter. Nothing fancy about doing this exercise. My advice is to always learn proper form before trying heavier weights. Since this is a bi-set, the weight will not need to be as heavy as if you were performing it by itself. To place more emphasis onto your back and not your legs, bring the bar down just below your knees but NOT to the floor, and return to the starting position squeezing your lats and lower back muscles.

The straight arm cable pulldown will be your “finishing move.” To perform this correctly, the tension should STAY in your lats the entire time, nothing in the shoulders. The triceps will be in partial static contraction during this movement so if you feel in on the back side of the arms then don’t worry. Remember to lead with your elbows and not your hands. The contraction is happening in your BACK not the arms. Feel free to use a rope or a bar attachment!

 

 

***ARE YOU LOOKING FOR MORE WORKOUTS LIKE THIS ONE? TRY THE EXTREME BENCH PRESS WORKOUT!***

How to fluff up an artificial Christmas tree if it is caked

On the eve of the New Year, every family decorates a Christmas tree. Someone loves a living tree and buys a new one every year, others prefer an artificial spruce. It is practical and will last for more than one year, if it is properly assembled and disassembled. How to fluff an artificial Christmas tree if it is caked?

After the New Year, you probably put the spruce away, and when you take it out, it looks unimportant. The branches are crushed, and the needles themselves do not look presentable. If the tree is caked, then it can be quickly fluffed up. Take advantage of our advice.

Content:

  • Methods
    • How to fluff spots with a hairdryer
    • Method with hot water
    • How to fluff an artificial Christmas tree with steam
    • How to store artificial spruce
    • Methods

      needles and branches of the tree made of material made of material. PVC. It does not interact with the aquatic environment, however, when exposed to heat, it acquires plasticity. At a temperature of 70-80 degrees, the needles become supple, acquire the desired shape, and the tree becomes beautiful. All methods, just, are based on the effect of a heat source. Choose the method that suits you best and get started.

      How to fluff spruce twigs with a hair dryer

      The easiest way to straighten a Christmas tree is to blow warm air on it. Assemble the tree, plug in the hair dryer and set the regulator to medium airflow and medium or minimum heat. Pick up a branch and at a distance of 20-30 cm from it direct warm air across the location of the needles. The air should lift them up. If it doesn’t work out very well, increase the air temperature, but be careful: at too high a temperature, the needles are deformed.

      Wear mittens or heavy gloves to keep your hands warm.

      Hot water method

      If your tree is small, put it in the tub, soak a cloth in hot water and run it over the branches. From the temperature of the water, the needles will become more plastic and fluff. At the same time, remove dust and dirt from the branches. Swipe with a rag without effort, do not press on the branches, otherwise the needles will fall off. If your spruce is ceiling-high, then of course it is impossible to place it in the bath. There is a way out: take a spray bottle, but only from heat-resistant plastic and pour hot water into it. Spray the needles with water and shape them with your hands.

      How to fluff up an artificial Christmas tree with steam

      Do you have a steam iron or steamer at home? Use it to solve the problem. Choose a low intensity of heating to begin with and hold the device at a distance of 20-30 cm from the branches. Be sure to wear gloves to avoid scalding your hands. With a steamer, you can straighten a fir tree 1.5-2 meters high quite quickly, in 10-15 minutes.

      Don't worry if you don't have a steamer at home. Heat water in a large saucepan to a boil and straighten the branches directly over the steam that is released. Bring the pan to the assembled Christmas tree and direct the steam to those places that are very caked. For convenience, pour boiling water into a decanter or a small container, then it will be easier to hold it. In the same way, you can fluff up a Christmas tree if you boil water in an electric kettle.

      How to properly store artificial Christmas trees

      When the holidays are over, don't rush and clean up the New Year's beauty as soon as possible, because next year you will need it again. Take your time, take a little time, but in the future it will not take much trouble to straighten the branches.

      Remove the toys from the artificial tree, then separate the spruce into tiers. If the tree does not separate, fold the branches in one direction, starting from the top and gradually go down.

      Sort the collapsible tiers by size, smooth the needles. Wrap the Christmas tree or its parts in polyethylene, a bag, and then put it in a box.

      The box should not be cramped, it is strictly forbidden to tamp the spruce, you will just break the branches. Put the spruce on top in a closet or wide drawer. The place where you will store the New Year's beauty should be located away from the battery and heaters.

      Get the Christmas tree in advance for the new year, and not a couple of days. So she will deal with it faster, and the New Year's mood will soar in the apartment. Happy Holidays and Happy New Year!

      How to make an artificial Christmas tree fluffy?

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