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Recent Bodybuilding Articles
Showing posts with label lower back. Show all posts
Showing posts with label lower back. Show all posts

Flexibiliy: An Important Element Of Training


While most exercises do not require anything other than an average flexibility, a few exercises call for more than average level of  flexibility. Perhaps the most conclusive examples are the squat and deadlift. If you have tight Achilles tendons, hamstrings, thigh adductor muscles, and glutes, for you it will be impossible to squat or deadlift in good form.

In the squat, a person is inflexible in hamstrings, thigh adductors, and glutes, and in this case you will round your lower back as you descend, lean forward excessively, and be in risk of toppling over. Back injuries will be inevitable as soon as you squat with a more serious effort. If your Achilles tendons are tight, your heels will not stay flat on the floor. And if you are inflexible in your shoulders and pectorals you might have trouble holding the bar over your shoulders with clenched hands. Regardless how good or bad your leverages are for squatting, a flexible body will go a long way to make better your squatting form.

Stretching are also of high importance in the matter of flexibility. Developing and then maintaining a flexible body is of great importance. It should become a habit for life. As you become older the stretching are becoming more important becomes. If currently you are tight and inflexible, especially in your lower body, a careful, progressive and systematic stretching routine on alternate days for 4–6 weeks is needed. Only then will you be able to adopt the necessary form in those exercises that demand a higher degree of flexibility.
Flexibility

Post Workout Static Stretches Improves Flexibility


With a static stretch you hold a relaxed muscle under tension. This helps lengthen the muscle, which will have contracted after weight training, and provides several benefits. First, it will help with flexibility, so you'll be able to work your muscles across a wider range of motion, leading to bigger muscle gains. But stretching also helps reduce injuries as your muscles and tendons are less likely to tear when they are relaxed.

Streches
Stretching also improves blood flow to your muscles, helping to flush out toxins, meaning you'll be ready for your next workout sooner. And stretching can also aid posture, because tense muscles can pull your spine, shoulders and hips out of alignment, leading to a stooped look and lower back pain.

Your muscles need to be fully warmed up before you perform static stretches, so never do them at the start of a workout. To avoid injury, don't pull too hard when you stretch, and don't 'bounce' the muscle under tension.

Streches

Lower Back Pain: A Real Problem Among Weightlifters


Lower Back Paint

Lower back pain is most commonly caused by either carrying too much weight or not being in the correct position to manage the load safely. The lower back region is very robust, so problems typically result from lifting a weight with poor posture.

Keeping your spine in its 'neutral' position is the key to avoiding injury, especially during activities such as running or weightlifting in which a lot of weight moves through your body regions.A back that is overarched or overflexed will fall.

For acute pain rest, ice and compression is the best strategy for the first 48 hours. Once the symptoms settle you can start building up your activity levels again as the pain allows. If they continue, though, see your doctor or a physiotherapist.

here you can see an example of exercise to prevent the usual lower back pain.

Lower Back Pain

Athletic Belt or Weightlifting Belt: What is it For?


Entering into any gym, you can see that some experienced bodybuilders wear athletic belt. Among the newcomers belts are also popular, but not everyone is able to explain its proper use and necessity.
Athletic Belt
Weightlifting belts are widely used by people for bodybuilding, powerlifting and weightlifting. In America, the use of this item was more widespread than in Europe. What is the use of this element for athletes? There are several arguments in favor of athletic belt for those who practice lifting large weights.

• First, the belt can be supportive. It acts as an external physical force, against which the athlete's body will make effort when lifting weights. Once you have tightened the belt, it makes an artificial fixation of the lumbar intervertebral discs and spine. This reduces the risk of injury when performing exercises with heavy weights.

• Secondly, the belt presses on the body and it reminds the athlete of the need to keep the spine in the correct position and lumbar strain muscles.

• Third, using the abdominal muscles the athlete exerts force against the athletic zone, the body becomes more rigid.

• The belt keeps the lower back warm.

Bodybuilding Belt
There are several types themselves belts. They differ in their purpose and by design.

Basic Exercises - Military Press

Basic Exercises

The military press is for the deltoid muscles. The front deltoid is the biggest muscle here and a pressing movement with a barbell is basic to its development. Your grip on the bar should be about 5 inches wider than your shoulders. Sitting with your feet approximately a foot apart, lift the barbell from the floor to the chest area, which is called cleaning the weight; then in a second movement press it slowly and smoothly over your head and lock your elbows. This exercise can also be performed from a standing position; however, I prefer the sitting version because it eliminates excessive strain on the lower back. I would strongly recommend that you use a sturdy lifting belt. Again, you can use the add-weight principle.
 
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