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How to make four great exercises even better



In some cases, every move is better than none. In most cases, combining unbalanced and misdirected movement with resistance will eventually lead to discomfort and injury. As a health and exercise specialist, you can help your clients avoid these pitfalls by knowing how to control both the perception of the inner body and the outer movement when you guide your clients or participants through a workout four of the most popular and most effective exercises. Here are several top health and exercise experts to offer tips and suggestions to make sure your customers get the most value while reducing their risk of injury:

Plank

  Plank

A strong core is essential for every movement in the world Sport and exercise, which is why planks are part of many fitness programs. In order to avoid injuries and imbalance of the musculoskeletal system, it is important to be able to assess the boards correctly and to properly incorporate them into the boards.

"The majority of the population suffers from musculoskeletal imbalances that can affect the position and condition of the skeletal structure (chest, shoulder girdle and spine) and the function of the muscles that control these areas during this particular exercise," explains Justin Price. the creator of the BioMechanics Method Corrective Exercise Specialist certification program. "If you recommend customers to do a plank without first performing a complete musculoskeletal exam to identify their weaknesses and dysfunctions, they are likely to cause pain, injury, and other dysfunctions."

One way to screen someone before modifying them Normal planks are designed to test transverse abdominis (TVA) activation. Although we only have seven abdominal muscles (compared to 21 hip muscles and 11 spinal muscles), the stronger muscles tend to overwhelm the weaker ones.

To assess the TVA contraction, lure your client to turn their fingers into the medial part of the anterior superior iliac spine (ASIS). Breathe completely while pulling the navel towards the spine. Once the TVA contracts under your fingers, stop contracting as any extra effort will cause the slants to contract and possibly override the TVA. Next, try to contract the TVA without exhaling while you are still monitoring the ASIS and then assessing whether it is contracting when working supine, such as knee pain.

Conducting this assessment and slow progress in planks can provide maximum benefit and minimal risk. It may take longer to get to boards, but creating a solid foundation is worth the extra time.

Series

  Series

Scapular retraction and humeral extension are essential for healthy upper body training, also known as good posture. The upper trapezius and latissimus dorsi often compensate for rhomboids and lower trapezius. According to personal trainer Cathleen Kronemer: "With one knee on a bench, one-armed rows often have too much rotation at the top of the movement." When that happens, the movement becomes very functional, but uses the strongest muscles and can oversee the weaker ones

For the rhomboids and lower trapezius to join the rows, isolate them as well as possible and then integrate them into a functional movement. Before you introduce a series, teach your client the superman with scapular retraction. Monitor and minimize the involvement of the low-back and let your customers raise their arms only as much as necessary. You can put a rolled-up towel under your forehead to keep your neck in line.

Deadlift

  Deadlift

Pre-sighting clients before they can perform deadlifts is important The hamstrings are a muscle with two joints and lengthen during movement, increasing the likelihood of injury.

"First, find out if the client can touch his toes," urges Ian Nimblett, the owner of Premier Fitness in New York. "If she can not do it, attach the hip joint to her, with the emphasis on shifting her hips back with soft knees and shins." I like placing a bench in front of the client's shins. "

Multi-joint movements, such as deadlift, into its pieces before the last move is instructed increase the chance that the target muscles are ready to take part in the challenge.

Squats

  Squats

Squats and their many variations are important for everyday life and for sports. Being slow and focusing on the right shape is crucial to ensuring that the muscles are recruited through the chain.

"Nose-to-Wall Squats are a great way to take the forward cheat out of our squats, dead lifts and step-ups." explains Jeremy Manning, owner of La Jolla's Finest Training in Southern California. "By limiting the place to cheat, we require more effort from our glutes, Latissimus dorsi and TVA, and the connection between these three muscle groups translates into other exercises."

Manning also believes that slowing down speed is a sure way to emphasize better alignment. Teach and practice in a slow place. Once your client has mastered the basics, you can accelerate when needed for his athletic and fitness goals.

Proper shape signals and appropriate speed and progressions are the basic strategies to optimize the benefits of an exercise reduce the risk of damage. Take the time to act effectively and build a strong foundation, and you'll probably find that the results are faster than you or your customers expect.

ACEs Personal Trainer Certification is backed by 30 years of science-based research. Learn more.


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