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Tip: Social Media Workouts vs.. Real training

There are many knowledgeable strength and conditioning trainers in social media. These trainers know how to write a solid power program and use equipment and exercises to get results. They provide great videos that help many people.

Unfortunately there are many idiots in social media who publish their entire training. And many of these things are ineffective, can hurt you and definitely make you look like a donkey.

For laypeople who are not busy studying this stuff throughout the day, it's hard to tell the difference. If you see a really bloated guy or a lady with a commandingly big Derriere, it can be very tempting to try what they do. Here is a short guide to help.

  Ribbons and Chains

1 – Ribbons and Chains

What they should be used for:

Ribbons and chains are used to give an exercise an oncoming resistance. They are often used for squats, bench presses or deadlifts.

The idea is to provide less resistance at the bottom of the movement and more resistance at the top. In this way, the lifter can improve the bar speed from the lower part of the lift while the lift is gradually resisting (the chain goes off the ground, raises the bar or the belt expands and increases resistance). [19659002] The inclusion of resistance can also help to give a movement stability and balance.

What they should NOT be used for:

Make sure you do not use exercise bands and chains just because you think it makes you cool. I like to admit there's a bit of a "wow factor" when someone uses bands or chains, but that disappears immediately and becomes a "what the hell is this person doing?" Factor if the guy or girl has no idea what he's trying to achieve.

I recently saw someone using bands for Olympic lifts. Although the exercise was "dynamic", it has greatly disrupted the track's track and technique and significantly increased the risk of injury.

You should also know how much resistance the tapes provide before using them. Using a band that is too heavy for you can quickly become dangerous if you can not restock your weight. One more thing: you have to be careful when removing the tapes from the bar. If you take a strap from one side, this could catapult the rod off the rack. It's hilarious … as long as it happens to someone else.

Who should use ribbons and chains?

If you're a seasoned powerlifter, motorist or bodybuilder, be sure to use bands and chains. If you can not perform bench press, squat, or deadlift with the right technology, adding these devices is not important.

  Agility Ladder

2 – Agility Ladders, Cones and Hurdles

What you should use for:

Agility ladders, cones, and hurdles can increase walking speed and improve coordination. Mobility exercises can be an excellent warm-up tool to activate the nervous system for your strength or speed training.

They can also be used to insert jumps into your program – a great way to develop energy. The addition of simple drills can also serve as a conditioning tool.

What they should NOT be used for:

Even though videos of athletes doing agility moves, running cones in the sand, or running Ninja Warrior obstacle courses look cool, it's really not much for your speed (though it might be you makes a better dancer).

If you really want to get faster, agility leaders are not the way to go. The speed is determined by the force you can put in the ground. Easy "toe touching" by ladders will not help. If you want to get faster, you have to become strong and practice sprinting.

If you focus all your attention on small movements with mobility ladders and hurdles, it's almost as if you are working on lifting only small muscle groups. In most cases it will be pretty ineffective. Who should use it?

Almost anyone can use moving ladders, cones or hurdles. You should only know what benefit you want to achieve with it. Also, it's a good idea to know how to land properly after a jump if you want to jump over hurdles soon.

  Box Jumps

3 – Box Jumps

What they should be used for: [19659007] Box jumps are a fantastic way to develop the body's ability to be explosive by recruiting fast-twitch muscle fibers. They show you how to develop a lot of strength in a short time and how to train you to become stronger. If you make a few box jumps before the strength training, your central nervous system (CNS) is raised and the body prepared for training.

Another more advanced plyometric exercise is deep-level jumping. The goal with a depth jump is to spend as little time as possible on the ground to facilitate the strain reduction cycle that supports energy production. If you follow these steps, you want to think of the floor as lava and jump right back up as soon as your feet get hit.

What they should NOT be used for:

You should not use box jumps as a conditioning / cardio tool. Making box jumps with high repeatability when you are tired is a great way to get hurt and seriously undermine the progress that you make in the gym. As a side note, make sure the box you jump on is sturdy enough to hold you when you land. Using group traits (boxing aerobics) as a box and seeing how high you can jump is a great way to land in the hospital.


Who should use box jumps?

If you are a jumper An athlete who can squat about 1.5 times your body weight and you want to improve your explosive power. Be sure to do boxing or depth skipping. If you do not know how to absorb and absorb strength, lack proper relative strength, or chew gum at the same time, it is better to do without this exercise.

8 Increase strength and sportiness

The only worst exercise

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