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Top 10 Men's Leg Exercises




Top 10 Men's Back Exercise.

Balance is the key for an effective workout. This principle can be applied to almost all exercise routines, what is done to the right part of the body should be done to the left or vice-versa. Instead of focusing only on developing your chest, applying of the balance rule to this situation, men's back exercises is also essential. This exercise not only helps correct ones posture after an imbalanced training due to focusing only on the chest, but it can also hone the body for functional strength.

The Back Muscle and its Parts

The back muscle is divided into two parts: the upper and lower. Included in the upper back muscle are the trapezius, rhomboids, teres major, and infraspinatus. The trapezius are the triangular muscles found in the skull's base stretching to a point in the mid section of the back along the spinal column. It is the main muscle group of the upper back muscle. Serious bodybuilders develop thick muscles surrounding their neck which makes these people appear neck-less. Trapezius functions when one shrug, or do pull downs.

The latissimus dorsi, spinal erectors, gluterus maximus, and abductors are the parts of the lower back muscles. The lastissimus dorsi, the lower muscle's main part, are the muscles that run from the armpits to the waist. When a bodybuilder flexes, these muscles show. This main muscle stabilized the torso when one is moving.

The smaller back muscles like the teres major, teres minor, infraspinatus, supraspinatus, and rhomboids are what they call secondary muscles. These muscles are stimulated when the latissimus dorsi are worked out using the horizontal and vertical training.

To form muscles, one should rest for one to two weeks after several weeks of strenuous workout. Muscle does not form while a person trains, rest is need in order for strength and muscle size to increase. The rest period can be used to focus on active recovery. There is also a muscle that wraps around the body and is also visible in the front. This muscle is the serratus.

Types of Routines and Equipments Used

The most common equipments used for back exercises are dumbbells, barbells, T-Bar, pull up machines, shrugs, and many others. Each routine could isolate a specific part of the back muscle, strengthen, or make the muscle thicker.

Barbell bent over rows creates strength and thickness in the upper body. This is an example of a horizontal training. The trapezius to the latissimus dorsi are worked out creating a compound movement. Standing on a box or platform with the barbell are the usual start for this exercise. This is essential to avoid plates from hitting the floor specially when using heavier weights. At such position the weights should be hanging straight down from the arms to chest.

Pull ups and chin ups are used in vertical training. It is the true test of power. Physical strength as opposed to body weight is measured through this exercise. Higher strength and less weight is better. In pull ups, the goal is to pull oneself higher until the chin goes beyond the bar. Pausing can give one enough muscle contraction.

The upper back is the main focus of barbell shrugs. Meaning, only the trapezius are being toned, the latissimus dorsi are not affected at all. Other variations can be used too. Dumbbells can also be used for shrugs, although with this alternative the use of higher weights is inapplicable.

Another example of horizontal training is the one arm dumbbell rows, This routine helps isolate each side of the back. Although it would not give the same results as barbell rows, it can still help develop strength and thickness. Greater range of motion can be done using this equipment.

Reverse fly works on the smaller back muscles on the upper section. It helps in separating the muscles in the back. as well as built the rear delts, which are hard to tone. It can be done standing or sitting with dumbbells in hand. Machines or cables can be used as a variation for this routine since this is not a compound exercise.

Deadlifts is a routine for the rear part of your body. This workout is also considered a strength builder for the muscles. The trapezius, latissimus dorsi, the abdomen and many others are parts that it works on. A barbell is needed to perform the workout. It would be laid on the floor, as one position himself in front of the barbell.

Hyperextensions, like deadlift, work to tone the rear muscles: the spinal erectors, the hamstrings, and the buttocks. For this workout, a hyperextention station is needed.

The dumbbell pullovers helps work out the whole back area: touching on the Latissimus Dorsi, teres major, rhomboids and many more. A good grip of the dumbbell is a must, this is to prevent it from falling on ones face. This can be done while lying on a bench with a dumbbell on both hands. It should be raised in an arc up over the head until above the chest. The lying position is a more comfortable method since it allows the hips to move without difficulty.

Strength can be enhanced using the back extension. This is specially effective for lower back muscles. With a roman chair or a back extension machine, this workout can be done.

Rack pull is a partial Deadlift. It starts with the bar at knee level. This work out helps strengthen the gules, ham-strings, upper-back, and more. One of the biggest mistake in doing this routine is bad shoulder and shin position. This kills posterior chain emphasis.

Many people have ignored the importance of doing a back exercises. Imbalanced exercise will lead to many injuries in the muscles and the it can even lead to bad posture. Aside from chest exercises, men's back exercise should be also be done. Not only can it correct some of the old mistakes done to the muscle and to the skeletal form. It can also strengthen and make a person cool: front and back.

Resources:

http://www.mensfitnessmagazine.co.uk/exercise/back/1713/build_a_powerful_back.html – Back Burner

http://www.military.com/military-fitness/workouts/back-exercises-that-work – Back Exercises that Works

References:

http://www.articlealley.com/article_561039_23.html - Working out Those Major Back Muscles: The Back Work Out Routines

http://www.discoverychannel.co.uk/homeandhealth/article.jsp?section_id=4&theme_id=4&subtheme_id=9&article_id=329&site=uk – The Back Muscle

http://www.projectswole.com/weight-training/the-top-5-best-back-exercises/ - The Top 5 Best Back Exercises

http://www.gain-weight-muscle-fast.com/dumbbell-pullovers.html – Dumbbell Pullover




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