Posted by: 4pack | December 26, 2008

“Ideal Shape”: Core Exercises Include More Than Crunches As “Lat Pulldowns” and “Reverse Flys” Work Obliques And Lats To Create “V-Shaped Torso”

“…Take a breath in. As you exhale, draw your navel towards your spine. Hold this contraction for ten seconds. Release and repeat. Performed ten times daily, this exercise will serve as a wakeup call for your core muscles…”

The lat pulldown and the reverse fly are two of the most important exercises for great posture. Sexy cleavage in the front of the body requires the symmetry of cleavage in the back. As a side benefit, working the lats creates a “V” shaped torso, which makes the waistline look smaller.

http://www.examiner.com/x-618-Colorado-Mountain-Fitness-Examiner~y2008m12d22-Posture-something-in-the-way-you-move

Many people associate the word “core” with the muscles used for performing crunches. This is only partially true. Crunches use the superficial layer of abdominal muscle, which is used for spinal flexion. These muscles are designed to be fast twitch muscles for quick burst of activity. Ironically, by sitting flexed at our computers and then performing hundreds of crunches, we incorrectly use these muscles as slow twitch or endurance muscles. As a result, the real slow twitch muscles such as the transverse abdominal muscles become inactive. Since the deep core muscles are designed to keep the torso upright throughout the day, weakening these muscles creates a slouched posture. 

Thus, activating the deep core musculature is the first step to postural improvement. Try this: Take a breath in. As you exhale, draw your navel towards your spine. Hold this contraction for ten seconds. Release and repeat. Performed ten times daily, this exercise will serve as a wakeup call for your core muscles. 

Once core activation is established, the next step is to correct upper body muscular imbalances. Consider Michelangelo’s exquisite statue of David. Notice the definition in his chest and back. Now, let’s put David at a computer desk with a poorly designed workstation. The hunched position weakens his upper back muscles. To compensate, his head juts forward. At the gym, he performs 200 crunches, and six sets on the chest fly machine at the heaviest weight. Perhaps he’ll do one set on the lat pulldown. The resulting slouch makes him much less of a hottie and he’s probably too weak to battle Goliath.The lat pulldown and the reverse fly are two of the most important exercises for great posture. Sexy cleavage in the front of the body requires the symmetry of cleavage in the back. As a side benefit, working the lats creates a “V” shaped torso, which makes the waistline look smaller. When performing lat pulldowns, be sure bring the bar down in front of the body. This will prevent impingement injuries. Reverse flies can be performed from a seated position. Rest your chest against your thighs. Hold a weight in each hand. Squeeze your shoulder blades together as you raise your arms to shoulder height.

Finally, imbalances between the muscles on your right and left sides can also lead to poor posture. The Tripod exercise can correct this problem. Kneel on all fours. Simultaneously extend your right leg and left arm, and then your left leg and right arm. Keep your core muscles engaged. Avoid leaning to one hip or arching your back. When raising your arm, keep your shoulder away from your ear.

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Responses

  1. thanks for sharing this very interesting post


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