There are two primary reasons for getting into a bodybuilding program, trying to increase muscle mass and trying to increase functional strength. The key to both of these is building core strength, which lies in the abdominal muscles, and, just as importantly the muscles of the upper, middle and lower back.
The primary stabilizing muscles of your body are in your back, these are the easiest muscles to injure while lifting weights. 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 (traps) are the ones that form the bulk of your back. The basic exercise for Traps is a shrug motion, where you take a pair of dumbbells, one in each hand, and shrug your shoulders as high as they will go and hold them for a breath, then let them down slowly.
Another workout that mostly works on your deltoids, but helps the traps a bit, 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 is a common exercise in martial arts groups that emphasize punching.
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.
If you are targeting your back, specifically your lower back, one exercise that is important in helping you gain strength in your back is shoulder 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, then arch your back, lift, count to three, then lower slowly. It's very easy to overdo them, so, do these sparingly.
As with all muscle building exercises, it's important to do stretches and a bit of cardio before and after doing them to maintain flexibility.
The primary stabilizing muscles of your body are in your back, these are the easiest muscles to injure while lifting weights. 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 (traps) are the ones that form the bulk of your back. The basic exercise for Traps is a shrug motion, where you take a pair of dumbbells, one in each hand, and shrug your shoulders as high as they will go and hold them for a breath, then let them down slowly.
Another workout that mostly works on your deltoids, but helps the traps a bit, 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 is a common exercise in martial arts groups that emphasize punching.
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.
If you are targeting your back, specifically your lower back, one exercise that is important in helping you gain strength in your back is shoulder 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, then arch your back, lift, count to three, then lower slowly. It's very easy to overdo them, so, do these sparingly.
As with all muscle building exercises, it's important to do stretches and a bit of cardio before and after doing them to maintain flexibility.
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