The sport of bodybuilding is the best way by means of which one can develop lean muscle mass and strength. It involves a cluster of exercises comprising of rigorous training sessions such as strength training, flexibility training, fitness training, cardio work outs and weight training etc. in order to expand the muscles of the body and acquire a great physique. The system of exercise involved in bodybuilding is one of the most effective ways to strengthen and develop lean muscle. Bodybuilding exercise plays an important role in enabling enthusiasts to acquire the body of their dreams.
The most crucial aspects of the sport of bodybuilding are regular exercise, intake of a well balanced diet, adequate rest and supplementation. Exercise helps develop strength and agility and helps tone the body. As a sport, in bodybuilding the emphasis is laid on the form of the body, its size, shape, proportion and aesthetic quality of the physique. The focus is on the development of each and every muscle of the body in order to increase its size and strength. Several exercises for working the back, chest, shoulders, legs and arms have been developed that are used to train enthusiasts.
Upright Row is a popular shoulder exercise that has been engineered keeping in mind the anatomical structure of the shoulders and its relevance in the human body. The shoulder is a flexible joint that enables full range of motion. Training the shoulder muscles not only alters the size and shape of your body but also makes your waist appear smaller. Well developed and strong shoulders are required for a number of activities and sports such s rugby, tennis, badminton, basketball, football, volleyball, netball, swimming, gymnastics, martial arts, golf, rowing etc. The importance of strong shoulders can also be seen in weightlifting, power lifting and strength training.
The shoulders comprise of three heads. It is important to target each one of them in order to promote a balanced development of the shoulders.
Upright Row is performed by using barbells, dumbbells and a cable machine. This exercise targets the trapezius, the deltoids and the biceps. In this exercise, the shoulders extend the power to lift the weight upwards. When the pull is heightened, maximum power is applied by the lower body with the scapulae applying maximum pressure and the arms supporting the weight.
Starting Position of Upright Row:
Stand upright with your feet shoulder width apart.
Hold the barbell or dumbbell in each hand at a distance of about 15 cm.
Your palms must be facing your body.
The bar or dumbbell must rest in front of your thighs.
Tighten your torso and straighten your back.
The Movement:
Lift the bar directly towards your chin in the upward direction.
Bend your elbows to the sides until the bar is at the level of your neck.
Lift the bar as much as you can.
Hold till a count of 2.
Slowly lower the bar back to its starting position.
Tips for enhanced performance:
Throughout the movement Keep the bar as close to the body as possible.
Avoid swinging the back while lifting the bar.
Keep your elbows leveled with your hand at peak movement.
Lower the bar gradually and resist weight.
Avoid any jerky or bouncy movements as this increases the risk of 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 your body in order to avail optimum benefits.
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