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Muscle Building Information |
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Exercise The Right Way - Barbell Shrugs
Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes. It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better. In this article we'll take a close look at Barbell Shrugs. MUSCLES TARGETED: trapezius (upper), rhomboids STARTING POSITION Adopt a shoulder width stance with the back erect and knees slightly bent throughout. Grasp the bar with an overhand grip and hands slightly wider than shoulder width. Hold the bar at arm's length with a slight bend at the elbows. The bar should now be resting across the upper thighs. EXERCISE TECHNIQUE Lift your shoulders towards your ears and briefly hold the contraction. Slowly lower the bar towards the starting position ensuring a comfortable stretch is achieved. Repeat this movement until the intended number of repetitions are completed. Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. Go to Bodybuilding Exercises to learn more about the issues covered in this article.
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More Money for Muscles? 12/04/08
by: Sherri L Dodd
American Council of Exercise teamed with Consumer Reports to find the most effective exercise equipment. While they had plenty to say about weight equipment and cardio machines, abdominal, butt and inner thigh devices barely received a nod. In fact, the words used were “None worth considering.”
Now, remember the purpose of Consumer Reports is to find the best buy for the money, which may contribute to the lambasting of belly and butt busters. But, the duo went on to explain that a large portion of the devices did not do what they claimed and the rest proved no more effective than regular floor exercises.
For abdominals, and the often forgotten Obliques, if you find that you are bored with the same old crunch session, my suggestion would be to consider the many alternatives. Mom Looks Great has a list and the instructions to a plethora of abdominal exercises. Leg lifts (for abdominals? …YOU BET!), side crunches and free weight side bends to name a few offer different positions as well as target different areas of the muscles. All are completely free of charge; and, unlike the devices, can be done on a whim. This beats running to the garage to blow off the dust from your $20-30 piece of hinged metal.
For your Glutes (i.e., butt), there are also many muscle toning exercises from which to choose. Add free weights and you can bet that your backside will be burning from the progress you will be making. First off, a simple, non-equipped squat is one of the best and most effective exercises for the backside area. Depending on your strength, add 10-20 pound dumbbells and eventually your favorite pants will have a whole new fit. As a side note, one of my favorite behind builders is the dead lift with dumbbells. While this move is more for your hamstrings, it definitely adds definition to your behind.
For some, this run of the mill free stuff just doesn’t ‘do it’. If you are one of those who must invest money on contraptions to promote motivation, then let it be. Anything that motivates an individual to maintain a healthy lifestyle cannot be all bad. But, if you can get past the notion that more money means more results, a pair of good running shoes, a small set of free weights and a floor mat will provide a well-rounded fitness routine that has proven effective time and again.
About The Author
Sherri Dodd is the creator and author of Mom Looks Great - The Fitness Program for Moms. She is also an ACE-certified Personal Trainer and a Lifestyle & Weight Management Consultant with over fifteen years of exercise experience. She is dedicated to a life of fitness as well as encouraging others to establish healthy habits and a better quality of life.
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