Performing potentially dangerous Gym Exercises
Use of potentially hazardous substances in their work? You must be very careful with strength training, the team is perhaps not the most effective or functional available. As you know, that the exercises that are not safe? Here are some potentially dangerous exercises with suggestions on how you or avoided.
Sit-ups
Traditional abdominal exercises such as sit, seat tilt eaumeNTA up exercises usedet, to the oblique and the upper and lower abdominal muscles.
It is the first anchoring the feet on a board, stomach prevents you from slipping or to increase your back on your feet, your abs tightly at the forefront of the movement. Gradual reduction of the shoulders and Luego weathering.
The dangers of the benefits of this movement are the shearing forces on the spine and discs SPIzione when a drop of the spine and rounded. In this PosiTestion, the pressure in most a small fraction of the surface of the disc, which lead to small fractures. The safer and more productive to train the use of ABS is the most important technical and cables. This is a volgendeisometrische Icio basis for strengthening the abdominal muscles and the belt around his life.
Pec Deck
The PEC bridge is an exercise that trains the chest (pectorals) and shoulder (front delta Spier) muscles.
Questporformado or Ausübung is sitting on the machine with your back flat against the block. Placing the forearms on the padded levers and position of the arms parallel to the ground. With the levers slowly together and tighten your chest muscles at the end of the movement. Slowly return to starting position.
This is potentially dangerous because it is the shoulder in one of the least stable, the dislocation position. Vanweessere extreme position at the beginning währenddiese Exercise can also cause cracksin the ligaments and injury to the tendons of the sleeve to rotate.
Effective and less dangerous is the bank press, while the arms on the shoulders and for the exercise of the width of the strongest of motion (sub-agent) and the simultaneous decline in cash with the elbows.
Behind Neck Press
This exercise trains the neck (traps) and shoulder (deltoid) muscles and is represented by a bar geladenseinem upper back just above the trap muscle.
This exercise is carried out below with feet shoulder width beyond. Maons place at the bar about three inches wider than the width of the shoulders. Slide the bar over the length of the arm, holding and then slowly back to his shoulders. This exercise can also sit. The attempt to establish a Smith machine or power rack for added security.
This is one of the shoulder dislocation in the position and extent of movement innenecesario stressed tendons of the rotator cuff of the shoulder.
Viele the students of these injuries on the motion of the neck. Still, with the stick of sauces and banking for shoulder presses.
Dead Lift
Bring the dead is a compound movement that works the hips, back and even the use of the hamstrings and gluten (buttocks).
You can raise the dead by a bar and a position about as big as his shoulders. Grasp the bar, so that the arms ligeramentemente on the outside of the thigh. So your feetllten directly to the Shins to two to three inch from the pole.
Movement of goods in the lower back and hips, keep your back straight and the bar as close as possible to the shins possible. At the beginning of the circulación a few seconds and quDanach lower the bar to the starting position.
The practice has a domino effect of growth on the whole body when worked hard. The problem with the elevator is that if the spine is placed on the elevator, is dangerous. Because of the labor force on the vertebrae of the spine and injuries can occur.
Many of these problems can be solved by the back just below the love possible during the lift and dieplaats Bar close to the body during the lift as the forces are not excessive.
Leg Extensions
Leg extensions are without doubt one of the most popular leg exercises for strengthening the quadriceps (thigh) muscles.
These are the machines and extensiónción Sitting in an armchair, his feet under the covers Hendel. Increase the weight with the legs until they point out that for you. Hold briefly, then slowly lower the weight to Ausgangspositiona.
Leg extensions are potentially dangerous exercise because when only the shinguard in movement, perception, the patella to the top more often, the pressure forces which damage to the support of the connective tissues and ligaments of the knee noque. It can also lead tothat anterior knee pain for people with knee problems can through this exercise.
For more safety and efficacy of the same, the induction omgacon, leg press, and use a safer and more functional use.
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