Building A Better Back

Hi I am Hawk and in this post we will be discussing about the exercises that can build the lats and traps, no guys am not speaking French or Chinese, these are the two biggest muscles of your back.

Every one in this whole world want a, no not a, The V-shaped look and to get that you need a broad, strong back. And to get that you need to target two of the biggest muscles in your body. When it comes to surface area few muscles have a larger surface area than the latissmus dorsi, also called as the lats, and the trapazius also called the traps.These muscles are big and they work in conjunction with other muscles, like your biceps so isolating them is quite tricky. But if you succeed then the results are outstanding.

The lats is a thick, wide set of muscles that runs in a fan shape from the top of you humerus, i.e. the bone in your upper arm, to your lower spine and pelvis, it is needed for your arm moment.

the traps is triangular and starts at the base of your spine. It's attached to the back of your shoulder-blade (scapula) and your clavicle (collar bone). It helps you turn your head and also helps with things like shrugging and sometimes called scapular adduction, which happens when you pull your shoulder blades together.

Its all an intricate, wonderfully balanced system that allows freedom of movement, speed, endurance, balance and tremendous strength. Consider that hurling a spear, swimming for hours and throwing a dart accurately, all happen with the same muscles

Now how do you develop these muscles so that they're attractive as also functional?

Some Exercise:

1)Pull-Ups:

Grab a chin-up bar with your hands just more than shoulder-width apart and your palms facing away from you. Hang loosely, then pull yourself up until your chest nearly touches the bar. remember that the slower you raise and lower yourself, the more of a workout the muscles get.some fitness instructions recommend that if you can do more than five pull-ups you shoulder wear a dipping belt with a weight hung from it. If you are starting out or are only reasonably fit, concentrate on getting your moves right first.

2)Bent Row:

Put two dumbbles on the floor in front of you. Stand with your feet apart and bend over until your spine is nearly parallel with the floor.

Keep your back straight your butt out and bending your knees slightly. now grab your dumbblesand lift them, keeping your elbows close to your sides. Lift the weights until your elbows are completely bent, then lower them.

3)One-armed Row:

Stand parallel to an exercise bench and put your right hand on it, so you are half-kneeling on it. Reach down with your left hand and grab a dumbbell from the floor. Keep your elbow close to your side and lift slowly. As you lower the dumbbell again, rotate your wrist through 180 degrees. This put a load on more muscle fibres than a straight up-and-down. Do three sets of 10 or to failure.

4)Upper Back Move:

Now finally you are ready for the ultimate upper-back move. Take a swig of water from your squeeze bottle, dry your hands and settle down at the lat pull-down apparatus. Sit with your feet flat on the floor, legs angled slightly outwards to keep you balanced. Grip the bar with your thumbs over it and your hands a bit further than shoulder-width apart. Keep your back straight and pull the bar down to your chest Don't pull it behind your neck and wrists or you will stress them and not the muscles you are targeting. Cocking your elbows slightly backwards helps your lats and traps to get a workout. Keep the move smooth and slow do three sets of 10 or to failure.

Well that's all you need to do to get that V-Shaped look you always wanted.

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