Tips for safe workouts
Some of these exercises, although
popular, are risky for joints. Here
are some tips to reduce the risk of injury, if you still want to include in
your training program:
Driven by the scruff bar:
- Exercise the chest, the machine
or with dumbbells is much safer for the shoulder joint and East Ede items
- It is not appropriate to lower
the bar below the base of the skull;
- the movement slow and controlled runs avoiding sudden changes of direction;
Waving dumbbell from the stand:
- Do not get back in time because
of the risk of injury lifting dumbbells spine
- correct movement begins with dumbbells in front, palms look one towards the
other, elbows slightly bent and body slightly bent forward;
Ramat vertical:
- If possible take this exercise
in pulling a rope pulley and triceps, regulating ungiurile you prefer
- Do not keep your elbows
parallel to your target if you are the deltoids bar sideways and leaning back
toward excessive;
- elbows should be pointing upwards, about 25-30 cm distance between your
palms;
Curls bar:
- Exercises for biceps with
dumbbells are preferred or EZ bar (less stress on the forearms)
- Do not lean back, you risk an
injury to the spine;
- keep elbows trunk, not in front of his
- do not push to raise the bar biceps effort is no longer expected;
Driven by lying horizontal bar
- Pushing the dumbbells allow greater
movement race and using lower weights, protecting joints
- Do not raise your pool when
pushing weight bench;
- elbows should not "run" on the sides, but as outside it;
- inhale and exhale when grautatea descend during weight lifting;
Ramat from bent with dumbbell
- Are preferable exercises where
the chest is supported
- Lift the bar when not round the
back, it must remain straight throughout the exercise;
- little toes facing outwards
- bar must be raised as the sides toward the lower abdomen;
Helcometru neck traction
- More reliable are thrust to the
chest msi
- Do not try to lower the bar
below the shoulders, often occurring injury this execution, the will
- lower the bar to the neck to the base of the skull;
LUNGE
- Do not step in front too wide;
- thigh with leg support leg must make an angle of 90˚;
- right column, chest out;
- do not use large weights properly executed this exercise will even squeeze
energy a pair of dumbbells light;
Lifting the trunk bank
- Do not get up throughout the movement
with back straight;
- avoid excessive end squatting movement and a tendency to press too hard on
the neck;
- movement must be short (10-12 cm) and maximum contraction at the end;
Extensions helcometru
- Do not raise your elbows;
- keep elbows from the body
- arms extend in the final position;
- if you have to bend and to "climb”, the weight to make the movement
means that weight is too high.
Comments