Bodybuilding for newbies

Some say that they don’t do deadlift because their backs hurt or they don’t do squat because of they don’t have time to develop their legs (and end up looking like a big pile of muscles put on top of two sticks).
Here I’ll present why those excuses are just plain wrong and how to perform the exercises in a correct way.

Review of a valuable treadmill - Horizon T73

Let’s start with deadlift - it exercises the Erector Spinae (also know as lower back) which is a muscle (group of muscles) that are used in everyones daily routine. Even when you go down the street your back is working to keep you straight, when you bend down to take you backpack, still the Erector Spinae let’s you do it.

Now for the gym - you’re doing the curl, you get down to pick up barbells, and guess what, the lower back muscles lift those barbells for you! Another example, you want exercise some back muscles and choose to do the bent-over row, for a number of seconds your lower back is is bend and forced to hold the weight of the weight in your hands. A shrug, simple exercise, only your upper should and hands are working… WRONG, the lower back is the stabilizer here.

Next is the squat. This is the best exercise for strong and big legs (ladies don’t be scared ). Working on your legs stimulates the production of hormones (especially testosterone) and in a result increase muscularity of the whole body. The most intense exercise, and one that stimulates your body the most is squat.

To sum up: Training your lower back protects your back from injuries in such exercises as: bent-over row, shrug, curl, shoulder press, squat and many more. Doing the squat can help you when you are doing exercises with your legs slightly bent, or when you go up the stairs or hike.

The technique
Deadlift - you should make your body ready for it. It is best to start with Bent Knee Good-morning or Weighted Hyperextension mainly because the weights used in those exercises will be small. First some stretching:
- sit on the floor with your legs straight and try to catch your toes while your head should touch the knees, keep it for few seconds and them repeat
- stand with your back at the wall and do the twist your torso toward the wall (aim for full twist )

And the exercise itself:
- position your foot a little narrower than your shoulders
- catch the barbell exactly as wide as your shoulders are, your back must be straight, legs bent
- rise the torso to the vertical position
- slowly, with a full control lower the barbell, your knees should bend a little, try to keep your back straight in its natural position.

Remember, use small weights in the beginning !

Squat - you should also stretch your legs before this see here. The exercise:
- position your foot exactly as your shoulders are,
- take the barbell and position it on the back of shoulders
- do the squat slowly, with full control (you can stop the squat when you touch the floor with your ass , or a little higher if you are less experienced with this exercise)
- you can put some boxes under your heels to help you keep the right technique

Name (required)

Mail (will not be published) (required)

Website