functional exercise that makes sense

Posted: 27 Mar 2011 02:01 PM PDT

Many people spend most of their training time building muscles do not function based on the hinges and bolts are working properly. That's right – I'm talking about working on power equipment. weight machines, has a high demand for: 1) to deliver stability and support for weak muscles (ie, just get help in an exercise routine or come from a long break), 2) ensure a safe passage, if the balance is a factor (ie people with neuromuscularDeficit), or 3) support for the maintenance of fitness during injury (the operation of leg extensions for the renewal of a sprained ankle). The rest of the time, are people who only work to build muscle strength equipment that has no significant functional application. By this I mean that nobody has to work the small, stabilizing muscles, the large muscle groups that are exercised during a repetition on a weight machine, because the machine is to provide support to the stabilization.Therefore, the large muscle groups are strengthened, but if a person is no longer supported by the weight machine, they just have a muscle that can be a sharp contraction, with little or no support from other stabilizing muscles. While this is completely counterproductive for an athlete, it can also cause injury to the average fitness enthusiasts.

Take, for example, the shoulder press machine, an exercise where you sit your butt on a chair back support, and pressOverhead two handles attached to a lever. Normally in a situation in which everyday you would for a mail overload of weight or a force in this direction, not sitting in one position, and the message is printed at the head (ie, a carton of milk, a baby, a ball basketball, etc.) are not supported by a lever. In addition, the car moves up and down, while an object moves freely in many levels of the movement (ie up and down, sideways, round, etc.). The absence of severalAll levels of the movement or in practice means that you are getting a very strong contraction of the deltoid (the main "overhead presses), completely ignoring the rotational speed of the muscles (ie, rotator cuff), the stabilizer muscles (the neck) and supporting muscles (ie the feet, legs, hips, bust, etc.). So let's say you're playing catching and throwing a baseball. The deltoid muscle is capable of producing a very strong force, but if the rotator cuff or other supportingLike the lower back muscles are not in the same form, has been used to tear your rotator cuff or throw away your back pain. And that, my friends, is why the weight machines can often do more harm than good (not that you burn up to 1 / 4 the calories of the exercises I mentioned above address later).

I would like to briefly introduce functional exercises to work the alternative machines. The best way to think about functional exercises is to this imageprimitive man or a woman (we're talking caveman type). functional movement patterns simulate many of the same movements of our ancestors "original" faced to survive in an unpredictable environment, it would be if tracking a wild animal (or being chased by one!), pick up objects such as logs and rocks, or street fights swinging, throwing and pulling (as a bow). Let's divide the functional movement patterns into seven basic types.

-Buecken: Includes foldKnee and hip, without the back straight and lift a weight from the ground or pushing a weight that is placed on the back or chest. Imagine digging your ancestors original squatting and lifting a heavy rock worms, or lift with your legs and hips in a heavy log to an original structure. Exercise examples: Barbell or dumbbell squat, squat.

-Turn: Includes bending and stretching to life, preferably while standing. Often, this type of movementwas combined with a squatting, lifting or rotating motion, such as lifting a heavy stone from a field. Exercise examples: Medicine Ball Overhead or Side Throw, breaks.

-Extension: involves step forward with one leg bent and the leg down. This movement has to pass through the soil were used (ie, game on the implementation of a protocol), or one in a litter (eg lifting a spear). Exercise examples: Walking lung, weighted barbell or dumbbellsLung, lung Twist with Medicine Ball.

-Thrust: involves the use of arms to the chest and a weight off your shoulders and away or out of the body, an action that could be used, for example, when herding animals, pushing a plow, an overhead or lifting weights. Exercise examples: Standing cable chest press, push-up Standing dumbbell shoulder press.

-Pulling: involves the use of arms, chest and shoulders and legs, pull down or pull a weight. This type ofmovement was used to pull heavy game, a line draw an arc jet or jump quickly to a road to safety. Exercise examples: Standing High, Mid and low cable rows, pull-ups.

Arena: Includes use revolving and rotating the upper body to a force, and usually were combined with the most primal movement patterns for actions such as pulling, pushing, or lunging. For example, a rotation with a lunge and push would combine a litterMovement, such as lifting an object such as a spear or heavy rock. Exercise examples: Medicine Ball throwing, twisting of the trunk cable, Medicine Ball Wood Chopper.

-Gait: Involves driving on land, including walking, jogging or sprinting. This would be common with other proposals, such as walking to track a wild animal has been left out of the sprint to hunt, then turning, lunge, and the need to throw or thrust a weapon. Sample Exercise: Sprint medicine ball throw,Press Power lifting dumbbells and Skip.

As you can see, there are countless ways that this pattern of movement could be a design exercise routine, but there are only a few * obvious choice. A personal trainer is with the knowledge of the patterns set in motion a procedure that for the ideal balance between muscle groups, efficient burn calories, fat utilization and metabolic achieved higher and equipped to avoid injury. Imagine how much fitter you can be fromAll of these models in your routine, but only with the weight machines and again some of the reasons mentioned earlier in this article.

Presser Feet

วันอาทิตย์ที่ 27 มีนาคม พ.ศ. 2554

functional exercise that makes sense

functional exercise that makes sense

ไม่มีความคิดเห็น:

แสดงความคิดเห็น