Bodybuilding Tips, The Importance Of Back Exercises In Bodybuilding
There are two primary reasons for getting into a bodybuilding program: Trying to increase muscle mass, or trying to increase functional strength. Key to both of these is building core strength, which lies in the abdominal muscles, and, just as importantly, and often neglected, the muscles of the upper, middle and lower back.
Most people who suffer from back injuries get them from having very little back strength. Exercising to strengthen your back is something that needs to be done, but you must take it slowly. This is because your back is put together like a puzzle and is comprised of your spine, ribs, ligaments and the scapula.
There are so many different injuries that are affiliated with the back, and most of it is from lifting heavy things, compression, or rotating the wrong way. Keeping the muscles around the spine strong will make it easier for good posture while lifting, leaving less chance of getting hurt.
Muscle groups that you need to work on in the back are your traps, lats and deltoids, and you need to take them slowly. Yes, you can get a ripped looking back by overdoing it, but it's better to focus on practical strength increases over physical appearance and muscle building when dealing with your back.
The trapezius muscles (traps) are the ones that form the bulk of your back; the basic exercise for them 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 (don't roll them, go straight up) and hold them for a breath, then let them down slowly.
A related motion, which 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.
To build up the lower trapezius muscle (the part of the trap that runs down your ribs), you're going to want a sitting down 'V-bar pull down', where you're pulling down against resistance; this is better than a straight pull up because it isolates the muscle thoroughly.
Building definition, and most importantly, strength, in the lower back requires shoulder arches. Hold a light dumb-bell over the back of your neck and lay down on your front. With your hands clasped, arch your back, lift, and hold for a count of three, then lower slowly. Do these sparingly; it's very easy to overdo them.
Before doing any weight lifting you should always make sure that you do various stretches to prevent any muscle strains or injuries. - 17269
Most people who suffer from back injuries get them from having very little back strength. Exercising to strengthen your back is something that needs to be done, but you must take it slowly. This is because your back is put together like a puzzle and is comprised of your spine, ribs, ligaments and the scapula.
There are so many different injuries that are affiliated with the back, and most of it is from lifting heavy things, compression, or rotating the wrong way. Keeping the muscles around the spine strong will make it easier for good posture while lifting, leaving less chance of getting hurt.
Muscle groups that you need to work on in the back are your traps, lats and deltoids, and you need to take them slowly. Yes, you can get a ripped looking back by overdoing it, but it's better to focus on practical strength increases over physical appearance and muscle building when dealing with your back.
The trapezius muscles (traps) are the ones that form the bulk of your back; the basic exercise for them 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 (don't roll them, go straight up) and hold them for a breath, then let them down slowly.
A related motion, which 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.
To build up the lower trapezius muscle (the part of the trap that runs down your ribs), you're going to want a sitting down 'V-bar pull down', where you're pulling down against resistance; this is better than a straight pull up because it isolates the muscle thoroughly.
Building definition, and most importantly, strength, in the lower back requires shoulder arches. Hold a light dumb-bell over the back of your neck and lay down on your front. With your hands clasped, arch your back, lift, and hold for a count of three, then lower slowly. Do these sparingly; it's very easy to overdo them.
Before doing any weight lifting you should always make sure that you do various stretches to prevent any muscle strains or injuries. - 17269
posted by X - Men at
5:11 AM
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