The Importance Of Back Exercises In Your Bodybuilding Program
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 muscles in your back are primary stabilizing, but can easily be injured 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.
Compression or rotation injuries are the ones that happens to the back most of the time when the soft tissues that provides flexibility to to the back get damaged. You should always be careful when lifting weights and you should always focus on isolating the muscle so you wont get injured, as a lot of injuries wont show up for years.
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.
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.
To build up the lower trapezius muscle, 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.
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.
It is very important to remember to stretch before exercising. By stretching you will help your body and your muscles maintain flexibility, along with stretching it is very beneficial to also do some cardio exercises as well. - 17268
The muscles in your back are primary stabilizing, but can easily be injured 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.
Compression or rotation injuries are the ones that happens to the back most of the time when the soft tissues that provides flexibility to to the back get damaged. You should always be careful when lifting weights and you should always focus on isolating the muscle so you wont get injured, as a lot of injuries wont show up for years.
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.
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.
To build up the lower trapezius muscle, 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.
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.
It is very important to remember to stretch before exercising. By stretching you will help your body and your muscles maintain flexibility, along with stretching it is very beneficial to also do some cardio exercises as well. - 17268
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