Knowing how to position yourself correctly to get the most out of your exercises: back, chest, shoulders, arms and thighs
When you are new to weight training, a trainer teaches you most of the exercises needed to stimulate strength and muscle growth. This basic learning will follow you until your last training, at least if you perform your exercises correctly. It is true that the correct execution of bodybuilding exercises is something that seems to go without saying from the moment you know the basic movements, whether simple, isolated or more complex to perform such as multi-joint exercises.
After the first few years of weight training, gains in lean muscle and strength are achieved quickly. But over time, stagnation took hold, a phenomenon that can be explained by many causes.
The stagnation in bodybuilding is explained by multiple errors that must be corrected
Loss of motivation, poor diet or lack of recovery, there are many reasons why bodybuilders stop progressing. It is also common for bodybuilders to have low periods during the year. Truth be told, you can't perform 365 days a year.
On the other hand, when the real stagnation sets in, there is reason to ask questions about the foundations of the exercise itself. It is already common practice that repeating the same exercises with the same exercises leads to a noticeable lack of progress. Therefore, a change of program and exercises is often desirable. But what to do next when there is still a lack of progress, despite the different programs and exercises?
Learn and learn how to position yourself properly during strength training
When the months-long stagnation begins despite many changes in your training program, there are questions about the execution of the exercise. In fact, bad practice habits are often taken when routines have been installed for years.
Repeating the same exercises with a rough implementation at the end leads to errors. Then their number increases when they are severely executed from the start. In fact, athletes often know and perform strength-training moves very poorly. As the career of a coach and coach is evolving, it is not uncommon to see practitioners performing exercises without getting results. Finally, are bodybuilding techniques and movements difficult to implement?
Correct learning of bodybuilding techniques and movements is completely random
While your exercises will likely perform very poorly, on the other hand, some biomechanics geeks can spend their lives (literally!) improving their movements. Without going to such extremes, let's try to break things down into the most important exercises in a training program.
Commençons par les pectoraux ... Le pectoral a pour fonction de réaliser un mouvement d'adduction de l'épaule , c'est à dire qu'il permet à l'épaule (et aux bras) de se porter vers l'intérieur du the body. In this, the bra opposes the movement of the back. When you bench press, you also activate secondary muscles. Then the correct implementation of the movement is more complicated than, say, a false fly. Thus, the maximum effectiveness of the bench press will depend as much on the stability and balance of your body as on the movement of the bar itself.
A completely stable body will allow you to perform more repetitions normally. Then, lowering the bar towards the middle of the chest muscles will allow you to get the maximum stimulation for those muscles. The relatively dangerous position of the tape towards the upper chest theoretically allows you to locate the upper chest, but this remains very theoretical and not suitable for beginners.
Stretching and rowing are performed taking into account a very precise movement of the shoulder blades and deltoid
Inexperienced beginners pull the tape toward them and arch their biceps instead of their backs. Just remember that the biceps give the momentum to the movement (what we call the moment of force in physics) but it's up to the back muscles to pull the load.
So the lats effectively pull the weight over two-thirds of the barbell's movement up the chest when you raise your head. However, avoid pulling the tape towards the neck to preserve the shoulder joints. As you pull the load using the back muscles, you will notice the shoulder blades shifting and moving toward each other, causing the back muscles to contract completely. At this time, the shoulders are naturally carried backward, and the anterior deltoid is forcefully contracted.
Tell yourself that if you don't realize this movement, you're wasting your time. In this case, learn how to perform pull-ups and rowing exercises.
Correctly working the deltoid, the issue of proper placement and loads
Even more than other muscle groups, shoulder training is based on two basic principles of bodybuilding, positioning and loading. In terms of posture, suppose that a barbell exercise such as a neck press can cause the same joint problems as a pulley raised to the lower neck that you do for the back.
The risks are serious and this type of exercise, even if it allows you to work out the entire mass of the shoulders, presents a potential risk to your joints if the position of your body on the bench is not optimal while performing the movement. Additionally, most neck press seats have slight differences in position, which can be a problem for certain body types. In this case, go for dumbbell presses instead, you will also gain maximum amplitude and contraction at the top of the movement.
Also, one of the most obvious mistakes in lateral raises is where the arms are bent too much, while focusing the pressure on the middle deltoid, placing your arms as horizontal as possible will determine where this is. Muscular head more efficiently, even with a small load.
Remember that when you isolate one head from the deltoid (anterior, middle, or posterior) you are also working on weak muscles. However, isolation of these fibers, even with a light load, results in muscle growth relatively stronger than the general mechanical stress of applying pressure.
The deltoid is strong when worked together but weak when isolated. When you're working on your shoulders, this is an objective fact that you should always keep in mind. With this in mind, you will never have to worry about carrying your shoulder and avoiding injury.
Biceps and triceps require your arms to remain stationary, as opposed to your forearms.
Muscle training based on a single joint often makes obvious errors when it is less repetitive. Practitioners often forget that biceps or triceps training depends on the movement of the forearms, as the muscles of the arms must contract but certainly not move at the same time.
Of course, the arms should follow their natural movement at the time of muscle contractions and relaxation but they do not have to move from their position to the side of the body. However, there is an exception for the biceps. In fact, to accentuate the contraction, bend the wrist to place the load slightly toward the shoulders. In fact, the elbows will move slightly forward.
As for the triceps muscle, we will make the same observation as above, only the forearms move the load, and this should not prevent you from contracting muscle fibers intensively. In any case, the arms should not depart from their vertical axis.
Full squat or half squat? The position of your lower extremities will give you the answer
As you well know, the squat exercise has been proven to be effective in developing the quadriceps muscle for decades. However, it is also one of the most terrifying exercises because it is especially exhausting. In fact, practitioners are always afraid of squatting and find excuses by doing half squats with very heavy loads. However, physiologically and biomechanically, the human body is made to squat perfectly.
The problem may also arise in terms of morphology. Depending on the individual, the total body squat depends mostly on the joint between the hip and the lower limbs. This report varies from person to person. Some practitioners will need to extend their legs more than others in order to fully perform the squat. But once you find your perfect position, nothing will stop you from doing a full squat.
This feature on the half squat will allow you to work out all of your lower extremities, including your glutes and hamstrings. We can therefore go on for 30 pages because the list is long but you end up getting bored.
I think we've covered the gist of it here. We can now only invite you to consult our other articles and to determine your choice of nutritional supplement, in accordance with your sporting goals ...