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what are the best excerscies for these,
i need to work on my triceps as i have worked my bi ceps to much and can't fully extend my arm wich is no good,
i impinged a nerve in my back not to long ago and need to strengthen it and the other 2 just for the fact i want to improve them
any help would be much appreicated cheers
For triceps:
close grip bench press
rope pressdowns
kickbacks
overhead extensions
push ups
Bodybuilding.com - Search Results: triceps
The back is made up of different muscles:
lower back, lats and traps.
Which part did u injure??
For abs: sit ups, crunches and leg raises.
Bodybuilding.com - Search Results: abs
The reason you have the least development in the lower abs is probably down to your bodyfat levels.
Lower abs are very difficult to see unless you have very low bodyfat levels. It varies from person to person but generally i'd say 10%(bodyfat) and downwards, depending on how lucky you are.
One exercise a physio gave me to help my back was to get a mat and a very very LIGHT dumbell.
Go down on two knees and one hand with your back horizontal to the floor.
Holding that alignment very carefully lift the dambell up out to the side and lower it again slowly.
You do it 2 ways:
1) straight out horizontally level with your shoulders,
2) also diagonally from under your left hip up to your shoulder level out to the right.
Do both sides too.
It's really important to use only very light weights because it is to work muscles which are small right in the middle close to your spine.
You won't feel them or work them correctly if you use even slightly heavy weights - you'll end up working the wrong muscles which won't help.
Also a good back release I enjoy is to lie on my back with arms out to the side (passively stretches the chest), legs up at right angles with thighs resting on a chair. Ten mins or so of this when your back is tight can make a big difference.
Hope this helps your back - i've got scoliosis which makes my back a weak point that gets inflamed occasionally. These exercise help me.
Is it important to use some body support when weight lifting? Sometimes, I feel some pain on my back when doing some lifts.:cool:
It shouldnt be for most lifts if you are using proper form and a proper weight. Unless you have back problems or something allready.Quote:
Originally Posted by brucelee
What kinds of lifts are causing the pain, how many reps/sets are you doing for them, and hows your form??
My first workout on page one in training logs helped increase triceps and lat muscles a lot. I used a homegym for the lats, wide palm facing out pull downs. But the difference was quick and very effective. Within a month was hitting a lot harder.
Pull ups are 100000000% better than pull downs. And they're even better if you mix up the grips. Sometimes wide overhand, sometimes close over hand, sometimes close undergrip etc...Quote:
Originally Posted by Youngblood
100 million percent better, that`s a lot. :pQuote:
Originally Posted by wesrmanPull ups are 100000000% better than pull downs. And they're even better if you mix up the grips. Sometimes wide overhand, sometimes close over hand, sometimes close undergrip etc...Quote:
Originally Posted by Youngblood
Yep it is.Quote:
Originally Posted by Youngblood
I used to do pull downs a lot, but every time i switch back to pull ups and chin ups i can feel the difference right away.
Pull ups supersetted with push ups is one of my favourite things to do because its one of the hardest.
Working out to improve physically isn't as easy as picking a few exercises then repeating them to the point of exhaustion. I think scrap put itbest in an old thread when he said something along the lines of 'biomechanics isn't rocket science, it's a heck of a lot more complicated'. Of course your routine will entirely depend on what your goals are, if they're to do with boxing, another sport, body building, or just to casually tone your bodyand keep healthy.Quote:
Originally Posted by leggy
It's good that you recognise not being able to fully extend your arms isn't the best result. Incorporating a warm up routine coupled with a cool down and a lot of stretching is essential whatever your goals are. I'm not going into a lot of detail here since I'm no expert, only from experience of doing the wrong workoutss then paying for it later. There are plenty of threads on this board which discuss various exercises, and searching the internet you will find a lot of exercises like SHarla's to help with the back. Most of these involve little or no weights, and might seem rather mundane, but I can tell you from experience they do the trick when done correctly, and if you resist the temptation to up the weight load, which many people do.