Exercise Tips for BIG Gains Without Pain

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Imagine explaining to your great ancestors what is the biggest health threat to the industrialized world today: "We have a lot of food and we do not work hard enough."

We are not lazy by nature. The mere necessity of everyday life no longer requires much effort of physical effort. However, it seems we need to breathe vigorously and race and challenge physically to maintain health. We must now add this movement consciously to this day in the form of exercise.

The time spent in the exercise is the window of opportunity to overcome some of the physiological and / or biological deficiencies that we have created through inactivity or perhaps make it worse. When an exercise program is performed incorrectly or does not correspond to the needs and abilities of the trainee, the pain and injury can result in a total departure from the program.

Just about any form of exercise is better than not exercising. However, to make sure that the exercise program directs the body away from pain and injury, consider the following tips:

Focus on exercises that reverse the position of "sitting"
While sitting, most joints of the spine and joints rely on a "flexible" posture. If this is done for long periods, this situation may lead to poor posture, pain and dysfunction.

When selecting exercises and movements to prioritize the gym, consider the exercises for sitting:

Hip joint during sitting: Hip flexors are held in flexion.
Exercise Suggestions: Prioritize hip extension exercises with exercises like deadlift, bridge and swing.


Lumbar spine (lower back) While sitting: The lumbar spine is flexed, which adds pressure to the discs.
Exercise Suggestions: Give priority to the natural lordotic curve and control the pelvis with exercises such as bird dog, raised arm / leg variability variations and flank variations.


Thoracic spine (upper back) During sitting: The thoracic spine is flexed, which adds to the compression of the lumbar spine and shoulders downwards.
Exercise Suggestions: Give priority to chest extension and pull out of shoulders using exercises such as back stretch changes, deadlift changes, row changes and horizontal differences (eg, reverse flight)


Exercises that mimic the sitting position, such as abdominal crunches, should be reduced.

Create a muscle balance around the joints
There are two basic ways to create physical pain and dysfunction: do nothing or do much one thing. In either of these cases, an imbalance in strength, stability and movement around the joint is created. Ultimately, this prevents the joint from working properly, resulting in pain and a decrease in performance.

Identify exercises that challenge opposing muscles, either within a workout or over a week-long workout. For example:

For each push (press up, press the bench, military press, etc.), perform "drag" (rows, drag, pull down, etc.).
See this article for "pull" exercise ideas: Ace-related research: What is the best back-to-back exercise?
For each "quadruple" exercise (squatting, rushing, and leg pressing), perform a "thigh-holding" exercise (lift dead, swing, bridge, etc.).
Check out this article for exercise ideas "dominant dominance": ACE-SPONSORED RESEARCH: What is the best exercise for the hamstrings?
For each "trunk flexion" exercise (beam changes), perform "trunk extension" (back stretch variations, prone extension changes, dead lifting changes)
Check out this article for "flexion trunk" exercise ideas: Check Reality: Is Blancs really the best basic exercise?
For each exercise at the level of the arrow (front and back) (pushing, stretching, squatting, stabbing, dead lifts, etc.), exercise in the front plane (side to side) (Side bumps, lateral lifting, ) Or the aircraft (rotational) plane (differences in flank and rotation).
Check out this article for shoulder exercise ideas: Dynamite Delts: ACE Research identifies upper shoulder exercises
To take it a step further, consider exercises that focus on reversing the sitting position (stretching, stretching, dominant hip, etc.) and doing one of these exercises for each of the others (flexions, quadruple, push, etc.). .)

By maintaining a balance of strength around the joint, movement and function can be maintained and the likelihood of pain and injury reduced.

The whole body warm up
After sitting all day, the joints, tissues and physiology of the human body are not prepared to meet the challenges of intense movement and loading. Always make a complete body stimulator that promotes communication between brain and body, helping joints and muscles get out of sitting position so they can work effectively.

Do it correctly
For the most part, the common exercises you know and love can actually improve your overall function, flexibility and vitality. That is, when it is done correctly.

When the exercises are done correctly, the joints move as they are
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