There are quite a few things that are involved in bodybuilding. However, the first thing you must do in order to achieve your goals is to gain good core strength. This lies in your abdominal muscles and your back, so this article will show you what exercises to do and what muscles to workout.
Your back and spine 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.
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.
If you go to the gym, you are more than likely to see someone there that has big muscles around their neck. These are called the trapezius muscles, and these are an iatrical part to the strength in your back. The best exercise is to take a dumbbell in both hands and shrug your shoulder up as high as they will go, and bring them down very slowly, create more resistance.
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.
The next thing you will want to do in building strength in your lower back is shoulder arches. Now this exercise you will want to do lightly as it is easy to overdue it. Just take a dumbbell over the back of your neck, lay down on your front, and arch your back.
Making sure that you do not strain your muscles is essential here, so you will want to do various stretches before you work out.
Your back and spine 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.
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.
If you go to the gym, you are more than likely to see someone there that has big muscles around their neck. These are called the trapezius muscles, and these are an iatrical part to the strength in your back. The best exercise is to take a dumbbell in both hands and shrug your shoulder up as high as they will go, and bring them down very slowly, create more resistance.
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.
The next thing you will want to do in building strength in your lower back is shoulder arches. Now this exercise you will want to do lightly as it is easy to overdue it. Just take a dumbbell over the back of your neck, lay down on your front, and arch your back.
Making sure that you do not strain your muscles is essential here, so you will want to do various stretches before you work out.
0 comments:
Post a Comment