Muscle Building Workouts, Back Training
Increasing muscle mass and functional strength constitute the two main motivations for adopting a bodybuilding program. Building abdominal muscles, specifically the muscles of the upper, middle and lower back is the key to both of these.
Your back are the primary stabilizing muscles in your body, and the ones easiest to injure when lifting weights. From a biomechanical perspective, your back consists of the spine, the ribs, the scapula and the ligaments that string them all together, like parts of a mobile or kinetic motion structure.
Injuries to the back are almost always compression or rotation injuries, they're damage to the soft tissue that lets your back move. Good weight lifting practices and muscle group isolation are the key to avoid back injuries, many of which won't show up for years after you've done them to yourself.
Traps, Lats, and Deltoids are some back muscle groups to work on, but take your time. Doing it slowly will prevent injuries. Sure, you are going to get a ripped back by overworking, but you should concentrate more on everyday strength over getting to big when working your back.
The trapezius muscles are the ones that form the bulk of your back. In Traps, the fundemental exercise is the shrug where you lift the dumbbells in both hands, shrug and hold then release.
Another movement that helps the traps a bit (but mostly works on your deltoids) is a straight-arm lift. Hold a dumbbell in your hand with your elbow at your side, and your forearm out level with the map. Extend your arm until it's at shoulder height, in one fluid motion, and look down your arm at the dumbbell, like you're sitting on a pistol range. Then bring it down slowly. This will work on your deltoids and the yoke of muscle linking your shoulders.
You will want to to complete a sitting down "V-bar pull down" in order to build up the lower trapezius muscle, in which you are pulling down against resistance. This is better than a straight pull up because it isolates the muscle thoroughly.
To work on your lower back, the best exercise you can perform is arches. By doing shoulder arches you will not only gain strength (this is the most important thing), but you will also work on definition of your back as well. Hold a light dumb-bell over the back of your neck and lay down on your front. Clasp your hands, arch your back, lift and hold for three counts then slowly lower. And be aware, because it's very easy to overdo them.
Like all the exercises which help with muscle building, stretching and cardio exercise before and after are a must for maintaining flexibility. - 17274
Your back are the primary stabilizing muscles in your body, and the ones easiest to injure when lifting weights. From a biomechanical perspective, your back consists of the spine, the ribs, the scapula and the ligaments that string them all together, like parts of a mobile or kinetic motion structure.
Injuries to the back are almost always compression or rotation injuries, they're damage to the soft tissue that lets your back move. Good weight lifting practices and muscle group isolation are the key to avoid back injuries, many of which won't show up for years after you've done them to yourself.
Traps, Lats, and Deltoids are some back muscle groups to work on, but take your time. Doing it slowly will prevent injuries. Sure, you are going to get a ripped back by overworking, but you should concentrate more on everyday strength over getting to big when working your back.
The trapezius muscles are the ones that form the bulk of your back. In Traps, the fundemental exercise is the shrug where you lift the dumbbells in both hands, shrug and hold then release.
Another movement that helps the traps a bit (but mostly works on your deltoids) is a straight-arm lift. Hold a dumbbell in your hand with your elbow at your side, and your forearm out level with the map. Extend your arm until it's at shoulder height, in one fluid motion, and look down your arm at the dumbbell, like you're sitting on a pistol range. Then bring it down slowly. This will work on your deltoids and the yoke of muscle linking your shoulders.
You will want to to complete a sitting down "V-bar pull down" in order to build up the lower trapezius muscle, in which you are pulling down against resistance. This is better than a straight pull up because it isolates the muscle thoroughly.
To work on your lower back, the best exercise you can perform is arches. By doing shoulder arches you will not only gain strength (this is the most important thing), but you will also work on definition of your back as well. Hold a light dumb-bell over the back of your neck and lay down on your front. Clasp your hands, arch your back, lift and hold for three counts then slowly lower. And be aware, because it's very easy to overdo them.
Like all the exercises which help with muscle building, stretching and cardio exercise before and after are a must for maintaining flexibility. - 17274
About the Author:
You can find here a lot of free weight lifting programs, articles and routines. We shot the lid off of the bodybuilding and supplement industry to reveal the honest truth about building muscle, maximizing strength and dissolving away unwanted bodyfat. web hosting
posted by X - Men at
12:43 AM
0 Comments:
Post a Comment
Subscribe to Post Comments [Atom]
<< Home