CORE TRAINING

Core training

    Hello friends, today new post on the abdominal training. We leave you an example of routine of abdominal training in order that you could incorporate it at the end of your trainings.

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Oar to the neck with bar

"Oar to the neck with bar"

Hello friends today we have a new publication in our blog, today we are going to speak about an exercise that we see often in the gymnasia but that often is not realized of the correct form to obtain a good work in our musculature, are speaking about the exercise "Oar to the neck with bar".

This exercise if it is realized correctly fortifies of a correct form our trapeze, but often the exercise is not realized well, normally for ignorance of the correct technology or for overweight in the accomplishment of the exercise.

The implied musculature is the following one:

-            Average Deltoid.

-           Supraespinoso.

-           Elevator of the escápulas.

-           Upper Fibers of the trapeze.

Of secondary form the worn out musculature is the following one:

-            Portion talks of the brachial biceps.

-           Previous Deltoid.

-           Fascicles claviculares of the pectoral one.

The correct execution of the exercise:

Initial Position.

Of foot, with the feet to the width of the shoulders and holding a bar with the widespread arms.

Upsward movement.

From the initial position we raise the bar lightly at a height of our shoulders.

Downward movement.

From the previous position, we get down the bar up to coming to the initial position of the exercise.

Advices.

-            To realize the exercise to a controlled speed.

-            Not to realize balancing with the body.

-            Not to put an excessive weight.

-            To realize the whole range of movement.

Bibliography.

Colado Sánchez, J.C. (1996). Fitness en las salas de musculación. Barcelona, España: INDE.

Back exercise: Seated cable row

Seated cable row

       Hello friends, today we are going to explain a very effective exercise to you to work the musculature of the back, are going to work the Seated cable row, this exercise consists of doing a movement simulating that one is doing a row exercise.

        That implies the different muscles of the back like Dorsal broadly, roundly major, portion happens of the trapeze and romboides.

       Therefore it is necessary to depart from an initial position

• It is necessary to sit looking at the support of the machine and flex the legs them resting on the support. 
• It is necessary to have a correct position therefore it is necessary to sit raised and to press the trunk on the support of the machine.
• To take the handles using a grasp closed in over hands grasp
• To extend totally the elbows.

       The exercise begins with the backward phase of movement

•  Where it's necessary to pull the handles towards the chest.
•  Since good we have said before, to support the raised trunk and the elbows close to the ribs.
•  To pull the handles as backward as possible.
• Not to move the trunk as help to move the weight. Important

Power Exercise: Snatch(III)

Part III - Video - analysis of the execution of Snatch.

Third part of the publications dedicated to Snatch

We leave you the video that the TFEteam has prepared with the aim to show with visual form as to realize of correct form the execution of this exercise, from the point of view of the sport - health.

And we show you a pdf in order that you could download this information about the skill of execution.

José Enrique Quiroga Díaz( 2008)La técnica de los ejercicios de fuerza. Clik Here

Bibliography:

- Baechle T & Earle R. (2007). Principios del entrenamiento de la Fuerza y del Acondicionamiento Físico.

- J.E.Quiroga Díaz(2008). La técnica de los ejercicios de fuerza.

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Power exercise: Snatch(II)

 Power exercise: Snatch(II)

       Second part of technique of exercise

       Upward phase movement: the second pull

• Explosive extension of the knees and the hips and flexion to plant of the ankles.
• To support the bar surrounds or in touch with the previous face of the thighs.
• To support the bar so near the body as is possible.
• To keep the straight back, the elbows orientated towards out and the head on line with the vertebral column.
• To support the shoulders on the bar and the extended elbows the major possible time.
•  When the joints of the low train reach the complete extension, the shoulders are shrunk rapidly up, but without flex the elbows still
• In the moment in which the shoulders reach his maximum increase, flex the elbows to start placing the body under the bar.
• To continue pulling the arms so highly and so much time as be possible.
• Due to the explosive nature of this phase, the torso is, the head lightly inclined backward and the feet can lose contact with the soil.

       Upward phase movement: captures

• As soon as the low train has spread completely and the bar has reached almost his maximum height, to put the body under the bar and to rotate the hands around and below the bar.
• Simultaneously, flex the hips and the knees staying in a position of a quarter of squat.

       To capture the bar with:

•The totally widespread elbows;

•The raised and tense trunk;

•The head in neutral position;

•The whole surface of the feet in touch with the soil; and

•The bar lightly behind the head.

•To extend the hips and the knees to adopt a totally raised position.

•To stabilize the bar over the head.

• Updown phase  movement
• To lower the bar by means of the gradual reduction of the muscular tension of the shoulders to allow a decrease controlled of the bar up to the thighs.
• Flex simultaneously the hips and the knees to muffle the impact of the bar in the thighs.
• Flex the knees and the hips with the totally widespread elbows until the bar touches the soil.

Bibliography:

 -Extraído de Baechle T & Earle R. (2007). Principios del entrenamiento de la Fuerza y del Acondicionamiento Físico. Ed. Médica Panamericana

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CHEST EXERCISE: "BENCH PRESS" (III).

Part III - Video - analysis of the execution of 

Bench Press.

    Third part of the publications dedicated to the Bench Press. 

    We leave you the video that the TFEteam has prepared with the aim to show with  visual form as to realize of correct form the execution of this exercise , from the point of view of the sport - health.

CHEST EXERCISE: "BENCH PRESS" (II)

Part II - Analysis of the Mistakes committed by the 

sportsmen in the Bench Press.

Good days friends, we begin the day with energy. Today we leave us a online presentation  analyzing the " top 5 " of the most common mistakes committed during the accomplishment of the Bench press.

It is important to clarify that this analysis has realized from the point of view of the sport - health. 

We hope that it helps you to improve. TFEteam.

ON-LINE PRESENTATION. CLICK HERE¡

Biblioghapy:

-Baechle T & Earle R. (2007). Principios del entrenamiento de la Fuerza y del Acondicionamiento Físico.

-Domingo Sánchez Nieto. Ultimate personal trainer. Book.

Mistakes Pullover

"Mistakes pullover"

This exercise is one of the best to strengthen our top train, in I make concrete to affect on the pectoral one and the dorsal one, but frequently he executes of incorrect form and are commented a series of mistakes on that we are going to comment in this publication.

More common mistakes:

       - The head must be supported in the bank, many athletes raise the head to realize an unnecessary effort that believes tension in the cervical zone.

       - Also it is another common mistake not to realize the complete movement, that is to say, some persons do not go down it her dumbbell even below and only flexing the elbows, so that the exercise is not effective and we apply too many tension in the elbows.

       - Another mistake is to keep the arms completely stuck-up, so that we can get hurt in the joint of the shoulder and can provoke an excessive and unnecessary tension in the lumbar zone.

        - The body must remain static, and it is not necessary to to balance to help the elevation of it her dumbbell, movement that can be observed often in the rooms of musculación and that does not help to improve the accomplishment of the exercise, everything opposite.

  

       

      Elbows excessively flexed

    

    Elevated head

   Excessively stretched arms

Recovered of:

http://www.vitonica.com/musculacion/fallos-mas-comunes-al-practicar-pull-over

Pullover

"Pullover"

Hello friends, today we are going to speak about a very complete, and effective exercise to exercise several muscular groups of the top train, are speaking about the exercise "pullover", this exercise since already we have said it is very effective for the development of the musculature of the top train but it can take risks if the technical execution is not the correct one.

This exercise we might say that it is the squat of the top train, since it is an exercise to multi-joint, in that they see implied the musculature of the back, the chest, the arms and the core.

In this exercise the principal musculature that we work is:

-       - The pectoral

The musculature involved in minor measure is:

-     -   Serratus anterior.

-      -  Latissimus dorsi.

-      -  Portion talks of the brachial triceps.

-      -  The core.

Later we are going to speak about the technical execution.

Initial position

We place in stretched supine on a bank and hold one it dumbbell on the internal part of the discs.

Downward movement

We descend it dumbbell her with the elbows lightly flexed to avoid some type of injury, and we come even behind the head.

Upwards movement

From the previous position we raise the arms up to going it dumbbell the vertical one of our chest.

Advices:

-      -  To realize the exercise to a controlled speed.

-      -  Not to get down the completely widespread arms.

-      -  Not to balance the arms to take impulse on having ascended.

Recovered of:

http://www.vitonica.com/musculacion/press-pullover-la-sentadilla-del-tren-superior

CHEST EXERCISE: "BENCH PRESS" (I).

    Hello friends today we are going to speak about an exercise very known by all the assiduous ones to the fitness rooms, yes, you have guessed it, we refer to the "Bench Press". 

    During this one week we are going to speak on Bench Press' exercise, and we will divide it in three Post:

- Part I - Execution of the Bench Press.

- Part II - Analysis of the Mistakes committed by the sportsmen in the Bench Press.

- Part III - Video - analysis of the execution of Bench Press.

 Part I - Execution of the Bench Press.

    To begin, and as sportsmen/sportswomen that we are, the first thing that we must know, it is " what joints and muscles are involved in the accomplishment of this exercise?.

    So  well basing in review of scientific literature, we find that according to Beachle and Earle, (2000), during the accomplishment of the exercise controls so much the joint of the shoulder "gleno-humeral" as that of the elbow.


    As for the muscular topic, they emphasize the activation of the major pectoral  as muscle agonista (it wants to say that by means of its contraction the necessary force takes place to realize a movement) and of the previous deltoid and triceps like muscles sinergistas of the movement (they facilitate and cooperate these with the action that carries out the muscle agonista).

    Once revised of brief form the anatomical present foundations in the Bench Press, we are going to pass to explain the most important thing for you, the correct technique to realize  the Bench Press' exercise  with free weight. For them we are going to explain stepwise the process:


Initial  Position:

- To lie down in supine laying ( chest looking up) on the bank.

- To keep 5 corporal points supported: Head, Back, Hip - Glúteo, and Feet.

- To place the body in such a way that the eyes remain placed under the edge of the supports.

Horizontal rowing with dumbbell

"Horizontal rowing with dumbbell"

Hello friends, today we fulfil a new post it brings over of an exercise of easy accomplishment but that great people realize of an incorrect form, today we try to explain like to realize this exercise of a correct and healthy form, it is a question of the exercise "horizontal rowing with dumbbell", this exercise is very good to strengthen the back, since we work with free weight, so that we can involve the stabilizing muscles.

To realize this exercise only we need a bank and it dumbbell one.

The musculature involved in this exercise is the following one:

-         -  The dorsal width.

-          - The round major one.

-          - The trapeze.

-          - The romboides.

-          - Later Part of the deltoid.

Of secondary form also we work the following musculature:

-         -  Brachial Biceps.

-          - Brachial previous.

-          - Long Supinator.

Arm Exercise: Curl of Biceps with Barbell.

Curl of Biceps with Barbell.

       Hello Friends, today we leave you a new post about new exercise and that doesn’t have many difficulties for his accomplishment, it is possible to carry out, in the gymnasium or in house, but always attending to a few criteria for his correct execution and avoiding to adopt incorrect positions.

       We are going to speak about the "Curl of biceps", one of the advantages about this exercise, it is that you don’t need any specific material to realize it, simply a barbell curl. As for the muscular implication necessary for the accomplishment of the exercise we emphasize the Brachial one, brachial biceps and braquiorradial.

CHEST EXERCISE: PUSH UP

Push Up

Hello friends, today we bring you a simple , classic and very effective exercise . The exercise which we will discuss today is the "  Arm flexions " . One advantage of this exercise is that you do not need any specific material to do this, we speak of a workout where the only items needed are the weight of your own body and the ground. Also, today we released our YouTube channel with a video about pushups, do not miss it .


      As for the muscular involvement necessary for completion of the exercise , we highlight activation of the pectoral,deltoides and triceps .

SHOULDER EXERCISE: "LATERAL ELEVATIONS WITH DUMBBELL"

Lateral elevations with  dumbbell

     Good days friends, today we have a new publication, in which we are going to speak it brings over of the training shoulder, and we have a perfect exercise to strengthen our shoulders, later we are going to speak on the exercise "lateral elevations with dumbbell".

     We place of foot with the legs lightly separated and bent, the straight back and the arms parallel to the trunk holding one dumbbell in each hand, we raise the arms with the elbows lightly bent up to the horizontal position and return to the position of beginning.

Triceps Brachii Exercise

Triceps Brachii Exercise

"Vertical extension alternated of the elbow with dumbbells"

     Today we are going to explain this exercise with which you  work the long portion of the triceps, this exercise will provide a strong triceps to you..

     In this exercise we must take a lot of care with the posture because since the position which it is performed, can do make injuries in  shoulders or  back.



     This exercise can be done sitting with the support of your back in  the back of the bench,  or standing  if you can keep your back straight. Our advice is to do it in the most comfortable way but you must always have or keep the straight back and not to overload her.