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.
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.
There are some muscle groups that you need to work on slowly in the back. They are your traps, lats and deltoids. Sure, your back will be ripped by overworking it, though, you should concentrate more on your everyday look than having a muscular 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.
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.
When you do any kind of exercise to build up a muscle you should always start out slow and build your way up to more and more resistance. If you start to fast and do to much at once, you can end up hurting yourself before you even get started. 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.
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. - 15995
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.
There are some muscle groups that you need to work on slowly in the back. They are your traps, lats and deltoids. Sure, your back will be ripped by overworking it, though, you should concentrate more on your everyday look than having a muscular 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.
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.
When you do any kind of exercise to build up a muscle you should always start out slow and build your way up to more and more resistance. If you start to fast and do to much at once, you can end up hurting yourself before you even get started. 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.
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. - 15995
About the Author:
Don't waste your time, effort and cash on B.S. "Miracle Programs" that don't deliver results! Learn the honest truth revealed by a genuine muscle building expert and finally start noticing the gains you deserve. web hosting
