Meet Liz, a fashionista and stylist from Stuy-Town. Today’s Day 3 and she’s dressed for Brunch. See her past looks here.
III is a feature that lets you into the lives of the trendiest NYC’ers in 3 days over 3 different looks.
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Beef up your back
Joe Weider’s Muscle & Fitness March 1, 2002 | Berg, Michael If your back development isn’t all you want it to be, the problem may lie in your workout. Here are four errors made when training back: web site lower back exercises
4) Leaning back on the pull-down. No matter what the exercise, people tend to put themselves in a position where they have the optimal mechanical advantage to make the exercise easier and be able to lift more. On the pull-down, it’s easier to lean back, thus recruiting your middle and lower back muscles and turning the move into a row. While recruiting more muscles may sound good, making the pull-down just another rowing exercise is redundant with your barbell, dumbbell or seated cable rowing. The pull-down targets the lats, thus building the overall width of your back when done correctly. Sit upright with just a slight lean back and bring the bar down to your clavicle for best results.
3) Not using a variety of movements.
From the erector spinae down the middle of your back, to the rhomboids, traps and teres major and minor of the upper/middle back, to the las draping down each side, all the muscles of the back have to be trained if you want to gain any ground. Your workout should consist of a heavy row, a pull-down and/or pull-up movement, and lower– back exercises such as dead– lifts (which work the upper back, lower back and legs) or extensions. In addition, switch between wide- and low-grip rows and pull-ups/pull-downs every few workouts to keep the growth engine humming. site lower back exercises
2) Not moving your shoulders. The purpose of the upper-back muscles is to facilitate movement at the shoulder joints. So if your shoulders stay pinned back or rounded forward on a row, for example, you’re essentially working only your arm muscles. As you row, let your shoulders come forward on the descent and roll them back on the ascent, squeezing your shoulder blades together at the top.
1) Not forging a mind-muscle connection. People often complain that they never get a good pump in their back. This is likely due to one of two factors, and probably a combination of both. First, they don’t move their shoulders as described in No. 2 and second, they choose a weight that’s too heavy, causing them to rep quickly and with momentum rather than with slow, controlled form. You need to feel the back muscles firing as you pull — don’t just do whatever it takes to get the weight from point A to point B.
Berg, Michael
