DEAD LIFT (Variant I Add up)

"DEAD LIFT (Variant I Add up)"

Hello friends, today we have a new publication that is related to one of the previous publications, are speaking about the dead weight, but there exists another variant that also is very effective and the work it emphasizes other muscular groups, we are speaking about the dead weight but the variant of I add up.

In the dead conventional weight one is employed with a range of major movement at the hip, and in the dead weight of the variant of I add up one is employed with a major range of movement at the knees.

The musculature involved in the technical execution is the following one:

-       Femoral Quadriceps.

-       Vast average Quadriceps.

-       Vast lateral Quadriceps.

-       Average Adductor.

-       Minor Adductor.

-       Major Adductor.

-       Major Gluteus.

The technical correct execution is the following one:

Initial Position

Of foot, with the feet more separated that in the dead conventional weight (a bit more of the width of the shoulders), we hold a bar ahead of the thighs and the hands placed to the width of the shoulders, also we can use you dumbbell.

Downward movement

We lower the bar up to coming a bit below the knees, it is important not to bend the back, the back always must be straight, and the knees flexed.

Upsward movement

From the previous position, we raise the trunk and return to the initial position without stretching completely the knees.

Advices:

-       Not to bend the back.

-       Not to stretch completely the knees.

-       Not to come up to the soil.

-       To realize the exercise to a controlled speed.

Bibliography:

Recovered of: http://www.vitonica.com/deportes/gimnasio/peso-muerto

Recovered of: http://www.foroadelgazar.com/f114/peso-muerto-y-acondicionamiento-neuromuscular-53587/

LEG EXERCISE: SQUAT. PART (II).

SQUAT. PART(II). BASIC TIPS.

    Hello friends, welcome again to our Blog. The following publication corresponds to the second part of the exercise "Squat", and during this one, we are going  to analyze two questions that repeat very much in the majority of sportsmen/sportswomen during the accomplishment of the Sentadillas or Squat and that can make that the technique of the exercise realizes of incorrect form and the risk of injury increases.

   To be attentive to the advices to be able to apply them to your training and improve your technique in the Squat.

    1. That to do if during the descending phase of the Sentadilla or Squat the sportsman detaches the heels of the soil?

    This this question related to the mistake of separating our heels of the soil during the decent phase, when they must remain these in continuous contact with the soil.  The most probable thing is that this this mistake provoked by a shortening of Achilles' tendon.  To solve it, we can choose to put a small rise or support to provide more stability and to eliminate the mistake.



    2. If you realize sentadilla with bar, how to realize the grip and where to support the barbell?

    Is one of the big problems and where more mistakes are commented at the moment of realizing this exercise, since the majority of sportsman/sportswoman they support badly the barbell and this generates pains in the neck and back.


Are going to go stepwise:

• Grasp of the bar: 

- To approach Squats's cage, to take the bar using a grip closed in pronation (to look post at " types of grip ").

- To place under the barbell.

Curl of forearms with bar in pronation

"Curl of forearms with bar in pronation"

Hello friends, today we have a new post in our blog in which we are going to see a musculature about which till now we had not spoken, are speaking about the muscles of the forearms and in I make concrete we are going to speak about an exercise that is very effective and without any type of risk of injury, are speaking about the exercise "curl about forearms with bar in pronation".

To strengthen the forearms is important, we do not stop to think in the muscles that they intervene at the moment of realizing exercises of top train, always we are dependent on the pectoral ones, the shoulders, biceps, triceps, dorsal, but we do not realize that at the moment of realizing these exercises we realize a grasp, and therefore we are using of an indirect form the musculature of the forearms, for the same motive it is important to develop these muscles in order that they could fulfill a correct function in the rest of exercises in which it needs a strong grasp.

The musculature involved in this exercise is the following one:

-       First radial.

-       Radial Second.

-       The First radial day pupil.

-       Radial external Second.

-       Common Extensor of the fingers.

-       Own Extensor of the little finger.

-       Ulna later.

-       Own Extensor of the index.

Later we are going to explain the correct technical execution of the exercise:

Initial Position

Sat in a bank and with the forearms rested on the bank, the hands placed in pronation and holding a bar.

Upsward movement

From the initial position we realize an extension of wrist.

Downward movement

From the previous position we get down slowly the wrist up to returning to the initial position.

Advices:

-       To realize the exercise to a controlled speed.

-       Not to help itself in the extension of wrist with the body.

-       Not to move the arms during the execution of the exercise.

Bibliography:

Delavier, F. (2004). Guide of Musculación's Movements. Anatomical description. Barcelona. Paidotribo.