Body building is a systematic exercise that strengthens and develops the various muscles of the body efficiently. It is the art of developing a great muscular physique while shedding excess body fat and enables enthusiasts to remain healthy, fit and strong. Bodybuilding is a combination of various exercises comprising of strength training, weight training, resistance techniques, flexibility and endurance. A number of enthusiasts pursue bodybuilding as a hobby while others want to make their mark by participating in contests. The core aspects of bodybuilding are regular exercise, intake of a well balanced and nutritious diet, adequate amount of rest and proper supplementation. Bodybuilding enthusiasts need to undergo rigorous training sessions for long periods of time in order to develop great muscular bodies with the right cuts and angles.
Any bodybuilding regime consists of a wide range of exercise that lay emphasis on training the various major and minor muscle groups such as the back, shoulders, legs, chest and arms. It is essential to train the back in order to develop a fine musculature and get a classic ‘V’ shaped body. Apart from this, the various exercises that have been developed to work the back muscles play a significant role in strengthening the back, improve posture and alignment and decrease the risk of back injuries, thereby augmenting your overall performance in various other fields such as gymnastics, dance, ballet, swimming, javelin throw, rugby, football etc.
Working the back muscles enables you to develop a classic ‘V’ shaped body. It also increases the size and thickness of the back muscles. There are various exercises that have been developed in order to work the back muscles such as lat pull downs, chin ups, seated cable row, bent over barbell etc.
Straight-arm Pull-downs is a great exercise for working the back to strengthen it and reduce the risk of injury. It also works the arms without involvement of the biceps.
Benefits of Straight-arm Pull-down exercise:
It builds the back and shoulder muscles.
It targets the lats and works them efficiently.
It decreases the risk of back injury.
It helps build a ‘V’ shaped body.
Starting Position of Straight-arm Pull-downs:
Stand upright facing the lat pull-down machine.
Hold the bar firmly with your arms extended outwards and the palms facing downwards.
Pull the bar down to the shoulder level.
Method of movement:
Bend your knees slightly and focus on keeping the entire weight of the body on the heels.
Bend forward and tighten your abs.
Keep your elbows slightly bent and lock up your wrist.
Pull the bar towards your body and keep the back arched.
Press the lats to the bottom of the movement close to your thighs.
Hold to a count of 2 and then release.
Come back to the start position and repeat the desired number of repetitions.
Tips:
Avoid bending backwards or forward while performing this exercise.
Avoid any jerky movements as this increases the risk of injury.
Avoid swinging the bar or using the legs.
The emphasis in this exercise is on form. Therefore, pay attention while performing this exercise.
Avoid using too much weight as you might not be able to control it and end up with an injury.
It is essential for you to perform any of these exercises under the guidance and supervision of a certified trainer. This will help you use the right form and appropriate amount of weights to avail maximum benefits. Never attempt an exercise without knowing its technicalities as this increases the risk of injury.
Prior to performing any bodybuilding exercises, you must consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not, particularly, if you are suffering from any ailments such as coronary heart disease, hypertension, anxiety disorders, cancer, asthma, chronic back pain etc.
Bodybuilding requires immense determination and hard work. You need to stick to a regular exercise plan combined with a well balanced diet and adequate amount of rest. Supplementation also plays an important role in building lean muscle mass and increases the intensity of your workouts. This too, must be taken as per the specific requirements of yoru body in order to avail optimum benefits.
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