Best Top 5 Exercises For Huge Back :- VICKY HEALTHCARE JHANSI

Best Top 5 Exercises For Huge Back :-

1.Pull ups and Chin Ups:-

This may seem like an exercise that’s more appropriate for the arms but a great deal of work is placed on the upper back to lift the weight of the body and lower it under control. This exercise is a true measure of strength and a hefty challenge simply because you’re lifting your full body weight. An alternative for beginner would be to use a assisted pull-up machine which uses weight to counter act your own bodyweight.

Use this machine until you can perform regular pull-up/chin-ups in proper form

Because of the position of the grip, pull ups can often be a little more difficult than chin ups. Either way, start with a bar and jump up to reach the bar. Go palms down (away from you) for pull ups and palms up (facing you) for chin ups. Keep your hands at shoulder width approximately for pull ups and just to the outside of the width of the jawline for chin ups.

2.Barbell Deadlifts:-

The deadlift is a widely popular exercise and for good reason. It’s a part of every serious weight training program because it requires the majority of the body – including the muscles of the back – to work in conjunction for the perfect lift workout. The only other exercise that’s more effective at building solid muscle and burning calories is the power squat.

It’s important to note that while this exercise targets the back muscles for stability, you are not lifting with your back. To perform the deadlift, stand with feet shoulder width apart. Bend your knees and reach down to grab the bar. With heavy lifting, keep your hands opposite with one facing in and the other facing out. When you lift, lift the weight with your legs, focusing the push in your glutes, hips and the rest of the leg muscle groups. Keep your back straight and stand up straight, keeping your arms fully extended down with the weight close to the body.  When you rise fully, hold the weight and lower it again under control.

Beginner Workout:-

• Assisted Pull-Ups - 2 Sets of 10 Reps
• Assisted Chin-Ups - 2 Sets of 10 Reps
• Barbell Deadlifts - 2 Sets of 8 Reps
• Bent Over Rows - 2 Set of 12 Reps

Intermediate Workout:-

• Assisted Pull-Ups - 2 Sets of 12 Reps
• Barbell Deadlifts - 3 Sets of 6 Reps
• Assisted Chin-Ups - 2 Sets of 12 Reps
• Single Arm DB Rows - 2 Sets of 8-10 Reps
• Barbell Shrugs - 2 Sets of 10 Reps

Advanced Workout:-

• Barbell Deadlifts - 4 Sets of 5 Reps
• Pull-ups - 2 Sets to Failure
• Bent Over Rows - 3 Sets of 8 Reps
• Chin-ups - 2 Sets to Failure
• Single Arm DB Rows - 3 Sets of 10 Reps
• Barbell Shrugs - 3 Set of 8 Reps

3.Chest-Supported Dumbbell Row:-

If you struggle with keeping your chest strong and your spine straight when you try bent-over exercise variations, you'll love this move. The chest-supported row isolates your back and lets a bench do the work, allowing you to concentrate on moving the weight more efficiently.

DO THIS: Sit on an incline bench with your chest forward, resting on the support. Grab dumbbells with a neutral grip, keeping your chest strong and allowing your arms to hang.

Squeeze your back to pull the weights to your hips, with your elbows bent at 90-degree angles. Squeeze your shoulder blades for one to two seconds maintaining your position, then return to the starting point

4.Single Arm Dumbbell Row:-

This exercise provides a much fuller contraction over a greater range of motion as compared to barbell rows. This is also an ideal way to isolate and focus on each side of your back, resting one as your motor through working the other.

Use a bench to kneel, supporting yourself with your free hand on the bench. Move so that your torso is parallel to the floor. Let the dumbbell hang with your arm extended. Draw the weight to touch your chest, palms facing your body while keeping your elbows tucked firmly in. Release the weight and extend your arm under control. Your body angle, grip and weight will change the degree and difficulty of this top back exercise.

5.Lat Pull-Downs:-

Why: Just like pull-ups, lat pull-downs — a firm bodybuilding favourite — will build your lats, while working at a slow tempo will maximise your muscle gain. Keep form strict and reap the rewards. A tip: always bring the bar in front of your head. The behind-the-neck version can damage your rotator cuff.

How: Kneel in front of the cable machine and face away. Grab the bar with your palms facing away from you, shoulder-width apart. Lean back slightly and push your chest out. Pull the bar down to your chest, then return slowly to the start position. Your torso should remain still throughout.

Best Top 5 Exercises For Triceps:- VICKY HEALTHCARE JHANSI

Best Top 5 Exercises For Triceps :-

  1. Overhead Triceps Extension

  When you work your triceps, you might forget there are three parts to       the muscle: the lateral head, the medial head, and the long head. The       last part might not always get the attention it deserves – unless you're      regularly doing exercises like this one, with your arms over your head      to isolate the long head.

     INSTRUCTIONS:-

   - Sit on a bench and grab one dumbbell. Form a diamond shape with          both hands to grip the top end of the weight. Raise the dumbbell              over your head, keeping your elbows up and your core tight.

    - Lower the dumbbell down the top of your back by bending at the             elbow, maintaining your strong chest and keeping your shoulders             still.

     - Raise the weight by fully extending your arms, pausing for a count          to squeeze at the top of the movement.

      2. Skullcrushers (Lying Triceps Extensions):-

Whilst there are many variations of this move, they all have one thing in common: elbow extension. As the upper arms are locked in position, the long and lateral tricep heads are called into play. Increasing the angle of an incline bench will work your triceps long head, while doing the movement on a decline bench places more emphasis on the lateral triceps head.

         INSTRUCTIONS:-

- Grip the EZ bar on the inner grips using an overhand grip and extend your arms straight up.

- Keeping your elbows fixed and tucked in, slowly lower the bar until it is about an inch from your forehead. Always keep your upper arms perpendicular to the floor.

- Slowly extend your arms back to the starting position without locking your elbows.

      3. Rope Tricep Pushdown:-

This move zones in on your triceps – but only if you do it right. If you use too much weight, you’ll involve your back and shoulder muscles, defeating the purpose. If you can’t keep your shoulders down, lighten the load.

        INSTRUCTIONS:-

- Attach a rope handle to the high pulley of a cable station. Bend your arms and grab the bar with an overhand grip, your hands shoulder-width apart. Tuck your upper arms next to your sides.

- Without moving your upper arms, push the bar down until your elbows are locked. Slowly return to the starting position.

      4. Tricep Dips (Advanced way):-

Because you’re lifting your entire bodyweight, your triceps have to work against a much heavier load than they would in a triceps-isolating exercise.

         INSTRUCTIONS:-

- Hoist yourself up on parallel bars with your torso perpendicular to the floor; you'll maintain this posture throughout the exercise. (Leaning forward will shift emphasis to your chest and shoulders.)

- Bend your knees and cross your ankles. Slowly lower your body until your shoulder joints are below your elbows. (Most guys stop short of this position.)

- Push back up until your elbows are nearly straight but not locked. If you have shoulder issues, skip this move.

     5. Close-grip Bench Press:-

The bench press is a great tricep exercise to work your chest and core. Placing your hands closer together makes it so your triceps have to work harder, which can lead to new growth and more strength.

         INSTRUCTIONS:-

- Grasp a barbell with an overhand grip that’s shoulder-width apart, and hold it above your sternum with arms completely straight.

- Lower the bar straight down, pause, and then press the bar back up to the starting position.

Best top 5 exercises for huge biceps :- VICKY HEALTHCARE JHANSI

Best top 5 biceps exercises  :-

1. Barbell Curl:-

                   

This is one of the best biceps exercises on the world. Unlike other workouts, it does not require you to focus on one arm at a time. Hold a barbell with an underhand grip about the width of your shoulder and keep your arms extended. Tighten your abs, puff your chest out and hold your head straight before you begin. Curl the bar from your hip area to ward your upper chest, simultaneously contracting your biceps. Remember - keep your elbows stable by your sides throughout. Pause and squeeze your biceps at the top while slowly returning the weight along the same path. You could also replace your straight bar for an EZ-bar for this exercise.

2. Close-Grip Chin-Up Curl :-

This exercise targets the back muscles and is therefore perhaps one of the most controversial ones on the list of biceps exercises. Grasp a fixed bar overhead with a firm underhand grip. Hang on to the bar, arms fully extended, palms facing you in a shoulder-width and ankles crossed at the back. Ensure your back and biceps are strong enough to pull your chin up over the bar, bending your elbows as you hoist your bodyweight. Hold for a moment before you return to the original position.

3. Incline Dumbbell Curl:-

This workout is a hardcore free-weight movement that stretches the biceps and activates stretch shortening cycle (SSC). It basically leads to a more powerful concentric contraction of the biceps via stored elastic energy. Sit back squarely against the pad of a 45-degree inclined bench with your feet flat on the floor. Hang your arms straight down by your sides, palms facing upward. Ensure your shoulders are set back and upper arms perpendicular to the floor. Slowly curl the weights toward your shoulder (either one arm at a time or both simultaneously). Squeeze your biceps hard at the top before you return to the starting position.

4. Standing Dumbbell Curl:-

Also known as the classic curl, to perform this weightlifting technique you require a pair of dumbbells that are most suitable for your body type. Hold the dumbbells at arm's length next to your sides. Turn your arms, palms facing forward. Now, without moving your upper arm bend your elbows curling the dumbbells towards your shoulder as much as possible. Take a brief pause and lower the weight back to its original position. Completely straighten your arms when you return to the first position.

5. EZ-Bar Preacher Curl:-

Sit at a preacher bench, and adjust the bench height so your armpits touch the top of the bench. Grasp an EZ-curl bar overhand at shoulder-width. Curl it up, keeping the backs of your arms against the bench. Take three seconds to lower the bar back down, flexing your triceps as you do it (as if you were performing a cable pushdown).