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Back Exercises, Strength and Definition.
Defining and Shaping Back Muscles.
Love handles, shapeless or weak back muscles are easily eliminated and transformed into a well shaped, firm and stronger beautiful and down right sexy back with a little bit of work, sweat and knowledge. As before, defining and shaping the Back muscles as with any muscle group, requires you doing more sets and reps for each Back exercise. Very importantly for definition and shaping, you must increase the amount of different exercises you do for the Back muscle and change your routines frequently. Avoid sticking to the same routines and the order of the Back exercise group. Back circuits and super setting advances the defining and shaping of the Back muscle group.
Back Circuit, Example routine 1.
Assisted Chin Ups: 6 sets of 12-16 * 3
Converging Row: 6 sets of 12-16 * 3
Lat Pulldown: 5 sets of 10-14 * 3
Lower Back Extension: 5 sets of 8-12 * 3
Rotary Pulldown: 4 sets of 10 to burn out.
30 minutes treadmill.
With the above example, you will do 1 set of Assisted Chin Ups followed by 1 set of Converging Row, followed by 1 set Lat Pulldown etc, but you need to repeat the exercises 3 times within the Back circuit. Remember to change the order and or the amount of sets and repetitions frequently.
The Back is a very big muscle group so super setting for definition is recommended.
Back Circuit, Example routine 2, with Abs.
Assisted Chin Ups: 6 sets of 12-16 * 3
Sit ups: 1 set of 30 * 3
Converging Row: 6 sets of 12-16 * 3
Seated Crunch: 1 set of 30 * 3
Lat Pulldown: 5 sets of 10-14 * 3
Lower Back Extension: 5 sets of 8-12 * 3
Leg Raises: 1 set of 30 * 3
Rotary Pulldown: 4 sets of 10 to burn out.
30 minutes treadmill.
Strengthening the Back Muscles.
Strengthening the Back muscles requires greater resistance on the Back muscles typically heavier weights. It also requires a slower and more precise (concentrated) movement for the Back exercise. Exercise numbers are high due to the size of the Back but generally lower repetitions are exercised due to higher weight numbers. Changing your routine frequently is very important as we want to increase strength for the entire Back muscle area.
Back Strengthening, Example routine 1.
Chin Ups: 6 sets of 8-10 reps.
Bent Over Single-Arm Dumbbell Row: 5 sets of 6-10 reps.
Lat Pulldown: 5 sets of 8-10 reps.
T-Bar Row: 5 sets of 8-12 reps.
Hyper Extension: 4 sets of 10-14 reps.
With the above example we have a high number of sets but a lower number of reps. The first set will be lighter than the final set for each exercise. The second last set should generally be the heaviest set within the exercise. Remember each repetition is controlled and concentrated.
Back Training Grouping and Exercises.
Training the Back muscle. Grouping.
Primary muscle group: Lower Back, Lats, Traps.
Secondary muscle group: Biceps, Neck.
Third muscle group: Neck.
Note: When training your Back muscle group it is acceptable and or common that the secondary muscle group (in this case your Biceps BUT NOT THE NECK) tires or burns but never the third muscle group. If the third muscle group tires or burns speak to your fitness trainer.
Popular Back Exercises.
Rotary Pulldown.
Diverging Row.
Lat Pulldown.
Low Row.
Incline Row.
Hyper Extension.
Incline Hyper Extension.
T-Bar Row.
Incline T-Bar Row.
Bent Over Single-Arm Dumbbell Row.
DeadLift.
Shrug.
Lower Back Extension.
Chin Up.
Muscle Training Behavior.
Using heavy weights in the gym increases muscle mass and strength.
Using lighter weights combined with greater repetition numbers and cardio exercises, your body burns calories which helps with weight loss.
Gym Equipment related to the Back.
Back Extensions.
Seated Row.
Pulldown.
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Top Fitness equipment manufactures.
LifeFitness, Precor, Atlantis-Fit, Nautilus, Technogym, PanattaSport, TuffStuff, StarTrac, BH Fitness, BowFlex, NordicTrack, TrueFitness.
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