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You ever assumed to use potentially dangerous exercises in your warm-up? You should be very cautious with the equipment of training of force because it, probably, is not the most effective or functional accessible.
How you know, what exercises which you carry out, are safe? Found more low some potentially dangerous exercises with offers on how they should be made correctly or are avoided completely.
Knee-bend
Traditional belly exercises, such as knee-bend, an inclined surface sits - and the hip - lifts, exercises, which are used to train obliques and top and to lower abdominals.
They are executed by the first statement on an anchor of feet on belly board which interferes with that you moved back then podnimanie your shoulders to your feet, naprjaganie yours abs above movements. Slowly fall of your shoulders recedes and then movement end again.
Dangers of performance of this movement are forces of a hairstyle on a backbone and back disks when you have a bent and approximated back ridge. In this position pressure is mainly placed in very small area of area of a disk which can cause small ruptures.
The most safe and most productive way to train abs consists in using skobu and the hollow technics. It is the basic isometric realisation which helps to strengthen abs and a muscular belt round your waist.
Deck Pec
pec a deck - realisation, which trains a breast (pectorals) and a shoulder (forward deltovidnaja a muscle) muscles.
This realisation is executed, sitting in the car with your apartment of a back against the return keyboard. Placing of your forearms on padded levers also places your top weapon parallel to the basis.
Pushing of levers slowly together and compressing your muscles of a breast in the end of movement. Come back slowly to a launching site.
This realisation is potentially dangerous, because it places a shoulder in one of its least steady positions, disposition positions. Because of state of emergency, carrying out this realisation in a launching site it can cause also razryvanie communications and a wound to cuff sinews rotar.
More effective and less dangerous the bench press, holding the weapon in width of a shoulder and training in the strongest range of movement (partial representatives) and parallel bar falling with elbows.
Behind the neck Press
This realisation trains a neck (traps) and a shoulder (deltovidnaja a muscle) muscles and is executed, placing the loaded bar on your top back only above a trap muscle.
This realisation is made, standing your feet about width of a shoulder separately. Placing of your hands on a bar on approximately three inches is wider than width of your shoulders.
Bar pushing above to length of the weapon, keeping and then slowly, going down recedes to your shoulders. This realisation can be made also the set. Try to execute it in the car of the smith or a rack of the power for the added safety.
It is realisation which places a shoulder joint in disposition position, and the movement range places unnecessary pressure in sinews of a cuff of the rotating device of shoulders.
Many trainees can test wounds from this movement of a neck "behind". As with before a stick with falling and a bench demands your work of a shoulder.
Dead lifting
Dead lifting - compound movement which works hips, more low back and also carries out zazhimanie in a vice and glutes (buttocks).
You can execute dead lifting, coming nearer to the loaded bar and taking of a position about so wide as your shoulders. Grasp a bar so that the weapon was a little outside of your hips.
Your feet should specify to a straight line with shins approximately two - three inches from a bar. Lift cargo, upwards using hips and lower back storage of a back directly and a bar as it is close to shins as far as possible.
Above movements keep within several seconds and then lower a bar to a launching site. Realisation has a blow - on effect of growth on the whole body when works hard.
The problem with lifting consists that if the back ridge becomes approximated during lifting, it then becomes dangerous. Because of the forces influencing a backbone and a back ridge there can be wounds.
Many these problems can be solved, holding a back so directly as far as possible during lifting and holding a bar spent close to a body during lifting, as forces then not that the excessive.
Foot expansions
Foot expansions - probably one of the most popular exercises of a foot to strengthen quadriceps (hip) a muscle.
They are made at use of the car of expansion of a foot and sitting in a place by your feet enlisted under the padded lever. Lift weight with the feet while they do not specify directly before you. Keep short, and then slowly lower weight back to a launching site.
Foot expansions - potentially dangerous realisation because when only the shin is in movement, realisation removes a patella on a hip increasing incorporated forces of compression which can damage a connecting fabric and the communications supporting a knee joint.
It can cause also a previous pain of a knee, thus people with existing problems of a knee can worsen them, doing this realisation.
For bolshej safety and equal efficiency, try to do Stocky, the Foot Press, and Attack for more safe and more functional use.
Some food for thought isn-t it so try to avoid these exercises if possible or the given alternatives try to execute.
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