tricep/speed/back and lower ab help

[ono]

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.

[Sharla]

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.

[brucelee]

Is it important to use some body support when weight lifting? Sometimes, I feel some pain on my back when doing some lifts.

[wesrman]

Is it important to use some body support when weight lifting? Sometimes, I feel some pain on my back when doing some lifts.

It shouldnt be for most lifts if you are using proper form and a proper weight. Unless you have back problems or something allready.
What kinds of lifts are causing the pain, how many reps/sets are you doing for them, and hows your form??

[Youngblood]

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.

[wesrman]

wide palm facing out pull downs. But the difference was quick and very effective.

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...

[Youngblood]

wide palm facing out pull downs. But the difference was quick and very effective.

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...

100 million percent better, that`s a lot.