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Fitness Tips For For 8/31/2011
How To Workout Your Back Muscles
By Dan Przyojski author of MuscleBuilder Rx
see MuscleBuilder Rx BodyBuilding Course
Learn the proper way to train your back muscles
Your Back Muscles
The first thing that you must know is that your back is made up of
three major muscle groups.
#1 The latissimus dorsi is located on each side of your back and
helps you extend, rotate, and pull your arms toward your body. Very
large and very important.
#2 The erector spinae (lower back) is made up of three muscles that
run the length of your back from your neck to your fanny. Very
important also as this is the region of the back that most people
injure or call lower back pain! The erector spinae is involved in
flexion and extension of the upper body, as well as rotation.
#3 The rhomboids (major and minor) are between the shoulder blades
and aid in rotation, elevation and retraction of the shoulder blades.
These are also known as your 'posture' muscles. If these muscles are
not exercised often enough the person will develop bad posture and
a feeling of stress in the upper back region.
Why Do You Want To Work Your Back?
Because people do not visibly see their back like they do their chest
and stomach they tend to neglect this group of muscles. The back
muscles are involved in just about every activity you do each day,
from simply getting out of bed to heavy lifting or pulling. It's
important that the back muscles are strong enough to handle all that
work. Strength training your back muscles has an extra perk as it
will also add muscle mass to your upper body, this will make your
waist look smaller. Kind of like a two for one advantage exercise.
When Should You Train Your Back?
Like all muscles in your body, you can perform back exercises up to
three non-consecutive days a week. If you're lifting heavy weights,
(enough that you can only complete three to eight repetitions) you'll
need three or more days of rest before you perform the exercise
again. If this is the case, you might only work your back once or
twice a week. If you're goal is endurance and strength, stick with
three sets of 12-16 repetitions and at least two days of rest before
you perform the exercises again.
What Exercises Should You Do?
Most back exercises involve some type of rowing motion such as the
seated row, dumbbell row and rear barbell row. Other popular
exercises include Pull-ups (my favorite), lat pulldowns and back
extension. Choose a mixture of different exercises to target your
back from a variety of directions and make sure you vary your routine
every 6-8 weeks to avoid plateaus or over use on one exercise.
Also don't forget or neglect your other parts. You have to work the
entire body if you want complete health.
Check out the MuscleBuilder Rx BodyBuilding Course
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How To Workout Your Back Muscles
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.