BACK
Our back is made up of three smaller muscles. Along with other smaller muscles, these three mainly control just about every movement you do from standing up straight to swinging a baseball bat! These three muscles are as follows:
Latisimus Dorsi: Or more commonly known as Lats, these muscles run down the sides of your back and help you extend, rotate, and pull your arms to your body. This is important when engaged in pulling activities like rock climbing and rowing.
Rhomboids (Major and Minor): Compact muscles located a few inches down from the neck, between the spine and shoulder blades, referred to as the upper/middle back. The rhomboids’ primary function is to retract, elevate and rotate the shoulder blades, which also helps you accomplish pulling activities such as starting a lawn mower or serving a tennis ball.
Erector Spinae: More often called the lower back. This muscle runs along the lower part of the spine and supports your upper body, extending your spine and flexing it to either side, a part of almost every activity imaginable.
Below is a list of the most useful leg training exercises that cover all three groups. On the page along with the video demonstration, is a description of what muscle or muscle groups is being targeted, a thorough explanation on how to do it and importantly common mistakes to avoid.
These free videos are only just one part of the overall package Global Health & Fitness has to offer. If you like what you see and want more, take a look at this great deal where you can get a GH&F trial for only $1!
Enjoy!
Barbell Rows One Arm Rows T-Bar Row
Deadlift (Advanced) Back Extensions Back Extensions (With Weight)
Good Mornings (Advanced) Front Pull Ups Close Grip Pull Ups
Pull Ups (Partner Assisted) Pull Ups (Chair Assisted) Front Lat Pull Down
Close Grip Lat Pull Down Seated Wide Grip Row Seated Close Grip Row
Here are the links to videos of the other 8 categories the body is broken up into with regards of muscle groups and training them.
Legs Back Shoulders & Trapezius
So get started and click a category or stay on this page for the BACK!
Some of the exercises are marked with the following notes after the exercise name, to indicate the type of equipment used:
- (Bb): Exercises that are done with a barbell.
- (Db): Exercises that are done with a dumbbell.
- (Cable): Exercises that are done with a cable-pulley machine.
All the best with your efforts,
Cameron – BestFitnessChoices.com
