It is the most popular exercise - no other, which affects so many connections of muscles and upper body hitting the same muscle groups but there weights are smaller and it is not considered as effective). It is so widespread and because it is simple and easy movement which can be implemented anywhere. But few pay attention to proper technique - most think it is enough to lie down and reach up to move down. Poor technique can cause problems in the elbows, shoulders and rotator group, but exercise is not guilty - in proper technique, it is completely safe and secure. The risk occurs when the burden is too large or in constant use bad technique. If you "use" in training, reduce the risk of injury and increase the training weights.
Step hard on the floor!
You may be a basic cost, but if you look in the hall, you will see how many trained in the legs hang or are based only slightly on the floor. This is incorrect and has an impact on back lifting, especially for large weights. Good "pusher craft" based firmly and tightly on the floor when the seat bench and retain this position throughout the movement. The legs should not move to lift or sliding. On the other hand, when the rod reaches a critical point in lifting, you can more input power in the weight of feet through the legs, back, shoulders, chest and arms.
Paste body tightly to the bench!
And here is the same idea - to create a solid basis by which to raise a greater burden. Many of the bench flop and even rotate while the rod moves. We encourage you to feel your body part of the bench even before you get rod - paste the seat, shoulders and back as you can more tightly to her and keep this position throughout the series.
Use secure grip!
That in which encloses the thumb lever on the other side of the fingers, not fake hvat, in which 5-finger, they are on one side. Many think the second will drive out greater weight, but this is not for beginners, and poses a danger to everyone, no matter how strong. Weight slights of hands very quickly and can surprise anyone, but since it is over your head, the results can be terrible. He trains himself does not even need to think about such grib.
Furthermore, the first hvat you can control much more weight. In any experience or a recent repetition of a series of severe weight always tended towards the middle of the body. If fingers are not wrapped around it difficult to control movement in the right direction, unless you make a bridge - to raise the pelvis from the bench. And this is a bad habit, extremely stressful for shoulders and elbows and in the long term reduces the effectiveness of exercise.
Keep wrists tight and do!
Common mistake in beginners is to make spiral movements with the wrists, I think they will help them raise their reach. Just the opposite - always when moving ejection bunch, "dilution" the power created by the ejection muscles. Concise and straight forward bunch more efficient power in reach, it removed a large part of the stress of these fragile and sensitive joints. If you are accustomed to moving wrists like a corkscrew, covered them with a bandage or strips - so secure and strengthen joints, and visually it remind you to hold tight and straight.
Forearms are always vertical!
One of the most confusing things in ejection to know exactly where to hvatat. We are all different and vary according to the exact length of the arms, the proportions of the body and which muscles to work. There is a simple way to determine where to hold weight, irrespective of size or purpose - where the elbows are always just below the wrists. This means that the forearms should be vertical to the floor. Then they power up and retain the right direction of movement of the rod - vertically. Otherwise, that force goes to unnecessarily push rod or inside out, waste energy in vain.
Hold breath in ejection!
Many advise when lifting to breathe - which is good if the weights are small, and many duplicates, but does not work for large weights. ЗRetention of breath clamp diaphragm, creating a positive pressure in the chest. You need just that - if breathing diaphragm should be granted, and it reduces your power. ЗHold your breath until the next repetition - it takes 1 -2 seconds, so there is no danger to Stew.
Pause to reach the chest!
It is very important in competitions triboy power, but without them, keeping weight of breasts is a good idea. . So ugly habit to remove push rod back of the chest. Some do it so sharply that they can break your sternum. Movement is no longer ejection leg of a circus trick. This technique is one of the main causes of injuries in the rotator group, but is dangerous for elbows, shoulders and soft tissues of the chest. Another reason not to do so is that it jumps some muscles you want to increase - before deltoids and parts of the chest. If you've already selfpreserving confirmed this reflex must learn movement again.Evidence that the holding will benefit is muscle fever the next day.
Control rod!
Never let down or to reach out beyond the line of movement. Тя трябва да е прецизна и всяко повторение да е като предишното. It must be accurate and every repetition is as previous. The drop is more important because if it is incorrect and touch the breast of a different place than usual, this will put back up the influence of ejection. This place in each other, but in most is the end of the sternum or a little greater. Remember that you must keep your forearms and face in the downhill, and in the ejection.
Raise the breasts to meet weight!
This is often confusing, since many believe that to make a bridge. But it is rather for tightening and removal of all muscles of the chest up - that are gibbously tight muscles when weight come and help her raise their back. Most people do not use enough of the chest muscles and push out with your hands and shoulders. If used to lift the chest, you will find it much easier to activate muscles, such as early removal becomes more powerful, and works on the chest muscles more efficiently.
Jerk rod!
Best performance is slow down, pause and abrupt explosion upwards. This technique requires time to get used to it and maybe you can not learn it now. Most loose weight on your chest slowly and almost passive manner. This is appropriate only in small weights. With a jerk like this in boxing move more easily through the critical point.
Grinding of these 10 points will help to drive out greater burden with a precise technique. Except that the person makes a good impression,125 kilograms of pure performance than that of 150 kilograms lifts up with breast bridge proper implementation will inevitably be transformed in a larger muscle.
You may be a basic cost, but if you look in the hall, you will see how many trained in the legs hang or are based only slightly on the floor. This is incorrect and has an impact on back lifting, especially for large weights. Good "pusher craft" based firmly and tightly on the floor when the seat bench and retain this position throughout the movement. The legs should not move to lift or sliding. On the other hand, when the rod reaches a critical point in lifting, you can more input power in the weight of feet through the legs, back, shoulders, chest and arms.
Paste body tightly to the bench!
And here is the same idea - to create a solid basis by which to raise a greater burden. Many of the bench flop and even rotate while the rod moves. We encourage you to feel your body part of the bench even before you get rod - paste the seat, shoulders and back as you can more tightly to her and keep this position throughout the series.
Use secure grip!
That in which encloses the thumb lever on the other side of the fingers, not fake hvat, in which 5-finger, they are on one side. Many think the second will drive out greater weight, but this is not for beginners, and poses a danger to everyone, no matter how strong. Weight slights of hands very quickly and can surprise anyone, but since it is over your head, the results can be terrible. He trains himself does not even need to think about such grib.
Furthermore, the first hvat you can control much more weight. In any experience or a recent repetition of a series of severe weight always tended towards the middle of the body. If fingers are not wrapped around it difficult to control movement in the right direction, unless you make a bridge - to raise the pelvis from the bench. And this is a bad habit, extremely stressful for shoulders and elbows and in the long term reduces the effectiveness of exercise.
Keep wrists tight and do!
Common mistake in beginners is to make spiral movements with the wrists, I think they will help them raise their reach. Just the opposite - always when moving ejection bunch, "dilution" the power created by the ejection muscles. Concise and straight forward bunch more efficient power in reach, it removed a large part of the stress of these fragile and sensitive joints. If you are accustomed to moving wrists like a corkscrew, covered them with a bandage or strips - so secure and strengthen joints, and visually it remind you to hold tight and straight.
Forearms are always vertical!
One of the most confusing things in ejection to know exactly where to hvatat. We are all different and vary according to the exact length of the arms, the proportions of the body and which muscles to work. There is a simple way to determine where to hold weight, irrespective of size or purpose - where the elbows are always just below the wrists. This means that the forearms should be vertical to the floor. Then they power up and retain the right direction of movement of the rod - vertically. Otherwise, that force goes to unnecessarily push rod or inside out, waste energy in vain.
Hold breath in ejection!
Many advise when lifting to breathe - which is good if the weights are small, and many duplicates, but does not work for large weights. ЗRetention of breath clamp diaphragm, creating a positive pressure in the chest. You need just that - if breathing diaphragm should be granted, and it reduces your power. ЗHold your breath until the next repetition - it takes 1 -2 seconds, so there is no danger to Stew.
Pause to reach the chest!
It is very important in competitions triboy power, but without them, keeping weight of breasts is a good idea. . So ugly habit to remove push rod back of the chest. Some do it so sharply that they can break your sternum. Movement is no longer ejection leg of a circus trick. This technique is one of the main causes of injuries in the rotator group, but is dangerous for elbows, shoulders and soft tissues of the chest. Another reason not to do so is that it jumps some muscles you want to increase - before deltoids and parts of the chest. If you've already selfpreserving confirmed this reflex must learn movement again.Evidence that the holding will benefit is muscle fever the next day.
Control rod!
Never let down or to reach out beyond the line of movement. Тя трябва да е прецизна и всяко повторение да е като предишното. It must be accurate and every repetition is as previous. The drop is more important because if it is incorrect and touch the breast of a different place than usual, this will put back up the influence of ejection. This place in each other, but in most is the end of the sternum or a little greater. Remember that you must keep your forearms and face in the downhill, and in the ejection.
Raise the breasts to meet weight!
This is often confusing, since many believe that to make a bridge. But it is rather for tightening and removal of all muscles of the chest up - that are gibbously tight muscles when weight come and help her raise their back. Most people do not use enough of the chest muscles and push out with your hands and shoulders. If used to lift the chest, you will find it much easier to activate muscles, such as early removal becomes more powerful, and works on the chest muscles more efficiently.
Jerk rod!
Best performance is slow down, pause and abrupt explosion upwards. This technique requires time to get used to it and maybe you can not learn it now. Most loose weight on your chest slowly and almost passive manner. This is appropriate only in small weights. With a jerk like this in boxing move more easily through the critical point.
Grinding of these 10 points will help to drive out greater burden with a precise technique. Except that the person makes a good impression,125 kilograms of pure performance than that of 150 kilograms lifts up with breast bridge proper implementation will inevitably be transformed in a larger muscle.
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