Exercises and Personal Trainers

1) THE SHOULDERS
Basics
Shoulder muscles are divided into:
a) Deltoids (see figure)
b) Trapezius (see figure)

Below we will discuss these two shoulder muscles in brief, so that you can have an idea of structure of shoulder muscles, their functions and how to train them.
a) The DELTOIDS are three headed muscles that cap the shoulders. They are large, thick triangular muscles which originate from the clavicle and scapula at the rear of the shoulder and extends down to its insertion in the upper arm.

Three heads of DELTOIDS are:
(i) Anterior Head
(ii) Lateral Head
(iii) Posterior head
These three heads of deltoids attach to humerus. The anterior and lateral heads originate on the color bone, while the posterior head originates on the scapula.

Functions of Deltoids:

- The Anterior deltoid contributes to many pec-related movements, e.g. bench press. The anterior head helps to raise the arm away to front.
- The Lateral deltoid is most active in dedicated lateral movements (i.e. movements towards the side). The lateral head helps to raise the arm up and away to the side.
- The Posterior deltoid actively supports back exercises that involve the Terse Major and Rhomboid muscles. These muscles help in rear (back) movements of the arm.
The deltoids are extremely versatile, in order to move the arm forward, backwards, side to side, up and around. The deltoids have three distinct lobes of muscles.

Basics
Human back is the large posterior area, there are several group of muscles in the back which includes the intertransversarii muscles and multifidus spinae. There are three major groups of muscles of the back:

a) Latissimus dorsi, the largest muscles of the upper body are triangular in shape and located in each side of the back.
b) The spinal erectors (lower back) is the group of three muscles in the lower back that run in the length of the back from the neck to the fanny, they help in keeping the spine erect by guarding the nerve channels.
c) The rhomboids (both major and minor) are between the shoulder blades and also known as 'posture muscles'.

Functions of back muscles:
- Latissimus dorsi helps in pulling the shoulders downwards and towards the back.
- Spinal erectors hold the spine erect, they also help in erection, flexion and rotation of the upper body.
- The rhomboids help in elevation, rotation and retraction of the shoulder blades.

- Some general functions of the back are

~ provides support for the head and trunk of the body.
~ provides flexibility and movement to the body.
~ The lower back (lumbar vertabrae) allows for flexibility and movement in backbending (extension) and forward bending (flexion).but does not allows twisting.

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EXERCISES OF THE BACK:

- Wide grip chins behind the neck
- Wide grip chins to the front
- Close grip chins
- Lat machine pull downs
- Close (or medium) grip pull downs
- Bent-over barbell rows
- Bent-over dumbbell rows
- T-bar rows
- One-arm dumbbell rows
- One-arm cable rows
- Seated cable rows
- Machine rows
- Bent-arm pullovers with barbell
- Machine pullovers
- Dead lifts
- Good mornings
- Hyperextensions

- WIDE-GRIP CHINS BEHIND THE NECK

Requirements:
- A chinning bar

How to execute this exercise

1) Grasp the chinning bar with an overhead grip and hang from the bar.
2) Using all the strength of your arms and shoulders pull yourself up to reach a position where back of your neck touches the bar.
3) Hold for a moment and then reverse the movement to reach the starting position.

Benefits of this exercise:
This is a very beneficial exercise for upper back, development of shoulder girdle.

Points to remember:
1) Perform this exercise strictly i.e. while lifting your body upwards pull it up using the strength of your shoulders strictly refrain the use or push of legs.
2) Hold the bar using the wide grip i.e. both hands should be as far away from each other as possible.
3) If you are a beginner it would be difficult for you to carry this exercise I strict sets as this involves lifting the entire body weight so instead try doing this exercise in repetitions as many as possible.

Results:
Nicely worked out upper back and well developed shoulder girdles and outer lats.