Correct mistakes in the seven basic exercises and start to notice the changes for the better!
Author: Roger Lockridge
We are slaves of our habits. Each of us holds a grip on the favorite exercises of the training program and eats this bread with bodybuilding oil, while it brings the result. Good knowledge of the subject inspires confidence, and we feel completely safe under a warm blanket woven from the planned growth of muscle mass and strength. Unfortunately, a long stay in the comfort zone generates a false belief in the infallibility of its training equipment, for which in the end you have to pay the price of further progress.
"But, Rock Lock, over the past year I've added 5 kilogram!" – you object. How cute. And now imagine what result you would get with the perfect technique. While you and your partner do not follow the most thorough way for the technique of performing exercises, it is very likely that you lose sight of the most important technical nuances. Do not forget that the wrong technique generates compensation mechanisms, and although you continue to build up strength indicators, the process goes far less efficiently.
But do not be afraid, my young Padawans. I will show how to improve the technique of the seven key movements, the correctness of which you previously did not doubt.
Squats helped Mystery Olympia, the Strongest Planet People, and many other athletes to turn from ordinary athletes into epic gladiators. Why do not we collect the rich harvest that almighty squats give, right? But after a few weeks spent under an unbearable barbell, you realize that you are trampling in place.
Personal trainer and fitness model Jen Jewell will explain why this happens.
"I've seen many newcomers dropping the fifth point too fast, and their knees are dangling in all possible directions or falling inward. I even saw people who squat without boom, with the weight of their own body! So, when instructing new clients or making adjustments, I give the following directions: the buttocks should be pulled back, as if you are going to sit in a chair. Usually it helps the girls to take the right position and avoid unnecessary tilt forwards.
In addition, I encourage clients to do some kind of jerking with their buttocks, as if they are going to push someone: down and back, up, repeat the exercise. Although all this may seem somewhat hyperbolized, in general such advice helps my clients to draw a correct picture before their eyes and perform the exercise competently.
"I constantly meet people who, having just started moving down, rush upwards and call it a repetition. Not enough low! In general, it's not even squatting! In order for the squats to be as effective as possible, you must move to at least a parallel position, that is, to a position in which your hip and knee joints are on the same parallel line of the floor. This is guaranteed to burn not only quadriceps, but also the gluteal muscles and muscles of the hamstrings. "
Exercise 2. Dilution of hands with dumbbells
I cringe every time I see in the hands of a trainee heavy dumbbells, soaring high up, and then falling down with a stone without any control. In a word, when a person raises a shell as high as possible and generates a powerful auxiliary impulse with the help of the back muscles. This disastrous manner of training will almost certainly lead to a trauma to the back and rotator cuff of the shoulder. Fortunately, this does not threaten you now!
First of all, keep the dumbbells so that they are located on the sides of the trunk, and not in front of you. In this case, you will have less chance to harness the back muscles and make a swing in the initial phase of the movement. During the cultivation of dumbbells in the sides visualize the driving force that comes exclusively from the deltoid muscles, and slightly bend the arms in the elbow joints. Blocking the elbow joints, you will create an excessive load on the tendons in this area, which will increase the risk of injury.
To avoid a completely unnecessary stretching of the shoulder girdle, stop moving when the arms are parallel to the floor. At this point, turn the dumbbell so that the little finger looks at the ceiling, take a second's pause and slowly lower the projectile to its original position, fully controlling its movement. To avoid cheating, use the working weight that you are able to control in all phases of the movement.
Exercise 3. Extension to triceps with rope handle
Extensions on the upper block on the triceps are designed to work triceps and muscles of the trunk. All efforts often go to rubble through the fault of our old enemy – an auxiliary movement, generated by the muscles of the lower back. Again and again, I see people using a starting pulse for a heavy weight press. This tactic only hits the elbow joints and does not benefit the muscles. Once again, I emphasize that a slow and controlled movement will help to solve the problem.
Grasp the rope and move away from the frame. As the distance increases, the strain of the triceps will be higher than when you are standing close to the block. Straighten shoulders and pull back, chest forward, elbows push to the trunk. Keeping the elbows close to the body, you contribute to the reduction of the triceps muscle, and not to the destruction of the elbow joint.
Do not press on the handle from the top down, the movement of the hands should describe the arc. While moving, focus on the triceps work, dilute the ends of the rope and squeeze out of the triceps muscles all the way to the last drop. This constriction and tension stimulates growth in the target area.
In the future, allow the projectile to slowly climb up. For a moment before you feel that the elbows are about to come off the trunk, fix the rope and go on to the next repetition. Constant pulling force will lead to the fact that by the end of the approach your triceps will be forced to pray for mercy.
The queen of strength training, in theory the deadlift must be your main exercise. You lift the load, hold it and then lower it to the ground. What can go wrong? Anything! There are a lot of mistakes in carrying out deadlift, and this makes lifters vulnerable to injury.
"Static traction often turns into one continuous mistake," says Jan Jewell. "I constantly see people leaning forward on their shoulders and hanging over the bar in the descending phase of the movement, after which they completely lose control of their bodies. The shoulders should be laid back, the broadest in tone, the body is active, the chest is tense – this is the only way to fix the humpbacked back that I see too often in the gym! "
"Another problem is related to the position of the head and neck. At the beginning of traction you have a desire to look at the bar. This breaks the correct position of the cervical spine and increases the likelihood that the shoulders will go forward, and you can not use the muscles of the body. The neck should be on the same axis with the spine from the beginning to the end of traction. "
Exercise 5. Lifting the hammer on the biceps
Do you want to have the perfect biceps, like the owner of the IFBB Pro titles Craig Kapurso? He will share with you the secret of how to win a race of muscular arms.
"Bending of hands with dumbbells is a great exercise, but if you do something wrong, serious problems appear," says Kapurso. – "Some take too little weight, with which you can make at least a million repetitions, while others, on the contrary, grab for dumbbells, which are too heavy for them. Both situations do not allow people to fulfill one qualitative repetition. In addition, many begin the exercise with an auxiliary motion of the shoulders, which the wave spreads to the elbows. In this situation, the biceps actually does not work, and this turns the exercise into one big cheating. "
"Our goal is to achieve a fully controlled movement, in which there is no place for auxiliary swings in different parts of the body. You should feel a deep burning sensation in the bicep and noticeable pumping. Also, you should be able to perform the number of repetitions planned by the training program. After four such approaches, you will feel so tired that you can hardly bend your hands. It's good, because you did everything right and chose an adequate working weight. "
To add variety and truly concentrate on neuromuscular communication, try lifting the biceps with a "hammer" grip. "Take a neutral position, hands on each side, palms facing the body," explains Craig. – "Remember where the elbows are in relation to the body, and direct all mental efforts to keep this position of elbows throughout the exercise. Really think about reducing the working muscle groups while lifting the projectile. If you feel a burning sensation in the shoulders, elbows or in any other muscle group that should not burn, start all over again. It may be necessary to reduce the working weight. "
Bench press is a wonderful indicator of the strength of the upper body. With the right technique, it becomes an excellent exercise that develops strength, muscular volume and functional training, and the illiterate performance of bench press increases the risk of injury to the shoulder girdle and chest muscles. You can correct the situation by reducing the working weight or simply by using the correct technique for doing this exercise.
During the preparation for the first repetition, make sure that the blades are brought together. This will protect your shoulders and lift your chest, so the boom will not have to go that far. Now firmly rest on your feet and take a firm stand. Otherwise, you increase the chances of yourself injuring yourself. Everything should be strained, including shoulders and buttocks.
When performing the exercise, lower the projectile onto the nipple line and hold it for a second at the bottom point. Think about how to push the chest away from the bar, and not how to push the bar away from the chest. Do not forget to rest your feet on the floor to generate extra effort, buttocks keep pressed to the bench and bend your back to pass this force to the rod. While lifting the projectile, squeeze the pectoral muscles as much as possible, as if trying to squeeze a walnut between them.
Twisting is a universal favorite and at the same time one of the most problematic exercises in terms of technique. Even if you consider yourself to be the king of twists, most likely, you are performing them incorrectly and thus jeopardizing the health of the cervical spine.
The first step is to become a master of twists: stop crossing your arms over your chest or linking them behind your head. Instead, touch your fingertips toward the temporal area. Do not bend your neck; the meaning of the exercise is not in pulling the chin to the chest, but in pushing the lower back into the floor and raising the shoulders on 10-15,
Squeeze the abdominal muscles and make a forced exhalation. Slowly sink to the floor and repeat the exercise. Now perform 10 repetitions and tell me how different your sensations are. Do not worry, you can take a breath, I'll wait.
Have you met people in your gym with a bad technique of doing exercises? Subscribe in the comments to the article! Tell us about your favorite tips and techniques. Share your knowledge and help everyone improve their technique and raise results
Finally I understood how to properly do the breeding of hands with dumbbells. Before that, three trainers and a husband tried to explain to me, but I did it with varying success. And then, only in their presence. And now I think I can do it myself. Thank you good article. And about twisting is all true, but I just can not solve the problem with muscle fatigue in the neck. It often happens that I can not finish the press because of muscle failure in the neck, and not in the press.
Very good help twisting on a towel. Lie on a towel and take it by the upper ends of your hands and do the usual twisting, then the head lies on the towel, and only the press works)