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Forgotten Muscles
by Chris Akard
Those of you who work out surely have exercises you really enjoy doing!
Likewise, there are areas that you glance over and are not too thrilled about
training. The muscles of preference vary from person to person. I have
identified what I believe to be the top three muscles that people do not like to
work. May this column enlighten you and motivate you to focus more on the
forgotten muscles.
Consult a physician before starting this or any exercise program.
Forgotten Muscle No. 1 -- Posterior Deltoid (back of
shoulder)
Training the posterior deltoid is an excellent way to add to your posture and
overall appearance. The muscle gets some work from other exercises but does not
receive the same development. Great shoulders always have a nicely developed
posterior deltoid, even if it is genetic. Try this awesome posterior deltoid
movement to help your shoulders and posture look great:
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Bent Lateral Raise
Do two to four sets of 12 to 20 repetitions.
Be sure to keep your back flat as your torso is in the forward flexed
position. Your arms should remain locked in a slightly bent position.
Your movements should be slow and with controlled pulses. Keep your
movement primarily in the range of motion as shown in the illustration.
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Forgotten Muscle No. 2 -- Abdominals
You may be tired of the same old abdominal routine or you don't see the kind
of results from the abdominal exercises you would like. Try this advanced
abdominal exercise to motivate you and give you awesome results. This is one of
my favorites and I used to hate doing abs.
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Hanging Abdominal Lift
Do two to four sets of five to 20 repetitions.
It is important to perform this movement by first tightening your
abdominals and going into a pelvic tilt position, pushing your hips
forward. Once you have achieved this position, continue to contract your
abdominals as you lift your feet and knees in an arc or half moon
direction. As you lift, think of shortening the distance between your
rib cage and hip bone. The shortening of the abdominal muscles will
cause this to happen. It is much more important to do this correctly
than to lift your legs to a high position. The pelvic tilt alone will
produce a substantial abdominal contraction.
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Forgotten Muscle No. 3 -- Calves (back of lower leg)
Some people already have well-developed calves, but it is still a good idea
to condition them, even if it is for only a single set. Calves respond to higher
repetition. The more calf muscle you want, the more sets you should perform.
This exercise can be done just about anywhere. All you need is a step.
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Standing Calf Raise
Do one to four sets of 15 to 30 repetitions.
You want to achieve a full range of motion. Feel a good stretch at
the bottom of this movement. Extend your heel up as you point your toes.
Keep a medium-fast tempo, but keep it under control. Hang in there
because these are going to burn!
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