Technique In Weight Training

Technique In Weight Training



Technique in​ Weight Training
Technique in​ weight training is​ very important for achieving the​ expected progress,​ but also for protecting the​ body of​ the​ sportsman. the​ first important thing is​ to​ learn correctly the​ basic movements.
In this type of​ training there is​ a​ kind of​ classic set of​ exercises,​ which the​ sportsman needs to​ master from the​ beginning. This set includes exercises with free weights dumbbells and barbells. While training with these,​ the​ movement is​ not imposed by any machine. When executed without the​ supervision of​ a​ fitness instructor,​ it​ is​ possible that these movements are done in​ a​ wrong way,​ a​ situation which increases the​ risk of​ accidents a​ lot.

One of​ the​ most frequent mistakes is​ an incorrect position of​ the​ spine. Some exercises bench press,​ barbell curls could involve exaggerated arching,​ while others sit up bend,​ dead lift,​ squats,​ etc. involve unjustified flexing hunching.

These wrong positions can lead to​ unfavourable stress exerted over the​ spine,​ knees or​ shoulders. Besides,​ they can direct the​ effort to​ other groups of​ muscles than the​ ones intended. the​ result is​ that none of​ these are properly trained,​ because no exercises specific to​ the​ muscles are performed correctly. in​ such situations,​ the​ sportsman will only feel exhaustion in​ all his body and will not be able to​ direct and localize the​ effort in​ the​ zone which a​ particular exercise should mobilize.
Another example of​ wrong technique is​ exaggerated swinging for exercises which do not need impetus. This happens most often while raising the​ weights laterally for working on​ the​ deltoid muscles,​ when the​ sportsman wrongly flexes the​ knees and uses the​ lumbar muscles,​ arching his back too much.

Other mistakes are made when catching the​ bars. in​ the​ case of​ pull up,​ for example,​ and of​ pushing from behind the​ neck for the​ shoulders,​ a​ too narrow catch will place the​ scapularhumeral circulation into a​ nonphysiological,​ stressing position. Exaggerated bending forward during squat will force the​ spine,​ while lowering the​ thighs below horizontal position will stress the​ menisci.
Rowing from bending position and stretching back must be done with the​ back in​ extension; otherwise the​ risk of​ slipped disc might appear. Not using a​ belt when lifting very heavy weights can determine slipped disc,​ but also inguinal hernia or​ rupture of​ abdominal muscles.
The technique of​ breathing must be understood correctly. Breathing in​ instead of​ breathing out,​ blocking the​ thorax or​ not can affect the​ sportsman a​ lot. Generally,​ the​ sportsman must breathe out during the​ most difficult part of​ the​ movement and must breathe in​ during controlled coming back in​ position. Apnoea blocking of​ the​ thorax must be used only in​ the​ case of​ lifting heavy and very heavy weights; otherwise it​ is​ not justified. While making aerobic effort,​ it​ is​ necessary to​ have a​ particular breathing rhythm,​ a​ pace which can vary according to​ the​ cardiac frequency and lung ventilation.
All these examples support the​ idea that the​ presence of​ the​ fitness instructor during training is​ absolutely necessary.




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