Fitness Article in the Adelante Magazine May 2016 “Resistance Training with Gravity Part #1”Pull and Push without Hurting your Joints.
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Hello my Dear readers this month Adelante celebrates his 18th Year Anniversary!! thanks to you for reading US all this time and to “Adelante” a Huge thanks for making me part of his family I’m very Blessed 6 years so far...my Gratitude. Well now is time to move along and talk about Resistance...but what does it mean?...First of all we need to know about GRAVITY...which is defined as “The natural force that causes objects to be pulled towards the center of the earth”, it causes objects to have WEIGHT.Because the earth is round, no matter where you are on it the center is always straight down. Thus, in order to have continuous tension on our muscles while training we must make sure the actual RESISTANCE we use travels a paths that are straight up (PUSH) or straight down (PULL) as Simple as that with just some WARNINGS when you (PUSH )to avoid “Hypertension” or Fully Locking your Arms or Legs .When you PULL it’s ok to fully extend your Arms in the Beginning of the Exercise lets say PULL UPS or other variations to work Back Muscles.So here is the Problem when you FULLY LOCK your arms in a Chest press either sitting or lying down in a bench... the ELBOW JOINT gets all the Impact of that Locking plus the Tons of weight you are working, so a WISE Trainer will tell you NEVER HYPEREXTEND and keep ALWAYS a little flexion right BEFORE you are about to HYPEREXTEND Legs or Arms,doing this the muscles you are working out has the RESISTANCE on them all the time, if you hiperextend you will probably do LOTS of repetitions but never really exhaust the muscle and must likely you will HURT one of this days your Elbow, Shoulder or Knee joint or Ligaments.What I’m telling you is Cleaning and Perfecting EVERY single Exercise you are doing.Take a minute to read all this again and just to understand what I say do your Routine and don’t hiperextend when you Push.You will feel the Difference.
So lets start with the “Assisted Pull Up Machine” by now in all the Gyms and doing “Back Muscles and Biceps” :
1.- Knowing the “Pull Up Assisted Machine” (working muscles of the back and biceps).
First choose the weight that is situated in the right side of the Machine, be aware that this machines work backwards “the more plates you add” the less Effort you will do when you kneel and put both legs in the cushion, step UP in the machine on the 2 first steps to get into the machine,now look UP and see the very different handles, in this image I’m grabbing the Very WIDE grips(this one is the advanced and tuff ONE) ,then the next handles are the semi-wide and the last 2 handles are call close grip.See image #1.
Hello my Dear readers this month Adelante celebrates his 18th Year Anniversary!! thanks to you for reading US all this time and to “Adelante” a Huge thanks for making me part of his family I’m very Blessed 6 years so far...my Gratitude. Well now is time to move along and talk about Resistance...but what does it mean?...First of all we need to know about GRAVITY...which is defined as “The natural force that causes objects to be pulled towards the center of the earth”, it causes objects to have WEIGHT.Because the earth is round, no matter where you are on it the center is always straight down. Thus, in order to have continuous tension on our muscles while training we must make sure the actual RESISTANCE we use travels a paths that are straight up (PUSH) or straight down (PULL) as Simple as that with just some WARNINGS when you (PUSH )to avoid “Hypertension” or Fully Locking your Arms or Legs .When you PULL it’s ok to fully extend your Arms in the Beginning of the Exercise lets say PULL UPS or other variations to work Back Muscles.So here is the Problem when you FULLY LOCK your arms in a Chest press either sitting or lying down in a bench... the ELBOW JOINT gets all the Impact of that Locking plus the Tons of weight you are working, so a WISE Trainer will tell you NEVER HYPEREXTEND and keep ALWAYS a little flexion right BEFORE you are about to HYPEREXTEND Legs or Arms,doing this the muscles you are working out has the RESISTANCE on them all the time, if you hiperextend you will probably do LOTS of repetitions but never really exhaust the muscle and must likely you will HURT one of this days your Elbow, Shoulder or Knee joint or Ligaments.What I’m telling you is Cleaning and Perfecting EVERY single Exercise you are doing.Take a minute to read all this again and just to understand what I say do your Routine and don’t hiperextend when you Push.You will feel the Difference.
So lets start with the “Assisted Pull Up Machine” by now in all the Gyms and doing “Back Muscles and Biceps” :
1.- Knowing the “Pull Up Assisted Machine” (working muscles of the back and biceps).
First choose the weight that is situated in the right side of the Machine, be aware that this machines work backwards “the more plates you add” the less Effort you will do when you kneel and put both legs in the cushion, step UP in the machine on the 2 first steps to get into the machine,now look UP and see the very different handles, in this image I’m grabbing the Very WIDE grips(this one is the advanced and tuff ONE) ,then the next handles are the semi-wide and the last 2 handles are call close grip.See image #1.
2.-Getting on the “Pull Up Assisted Machine” (working muscles of the back and biceps).Now after selecting the plates put your right knee FIRST in the cushion, then grad the machine and look UP and choose the Close Grip handles,as you had both hands on it now put the Left Leg and feel how the cushion will go DOWN to Assits you and not fall to the Floor.See image #2.
3.-“Pull Up Assisted Machine” Close Grip” Starting Position(working more biceps and back).As you see in the image I’m literally hanging with my arms fully extended and both knees in the cushion,feel the great stretch of your Arms..Inhale.See image #3.
4.-“Pull Up Assisted Machine” Close Grip” Ending Position(working more biceps and back).Now as you exhale,pull your body UP Slow and look in the image that besides working out your back this close grip will work simultaneous your Biceps very intense.Then slow return down to starting position and let your arms extend, the repeat. 4 sets - 20 reps. See image #4
5.- “Pull Up Assisted Machine” Wide Grip” Starting Position(working more back and biceps).Now switch and grab the Wide handles,let your body hang down slow...Inhale.See image #5.
6.- “Pull Up Assisted Machine” Wide Grip” Ending Position(working more back and biceps).As you exhale pull your body UP and see that here in more work is towards your Back muscles under your arms pit.4 set -20reps. See image #6.
And when you are stronger after doing the Close and wide Grip then try the WIDER Grip.Remember when you start using this machine put ONE knee first, LEFT foot and leg still on the First STEP and then Grab the Handles you choose and finally then put the other knee.When you dismount do the same thing.
To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or http://octaviofitness.blogspot.com/
Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. http://ultrabodyfitness.com for using his Beautiful gym for this pics.
Blessings
Octavio.
http://www.octaviosfitness.com/
http://octaviofitness.blogspot.com/
http://adelantemagazine.com/
https://twitter.com/OCTAVIOPERSONAL
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Articulo de Ejercicio en la Revista Adelante Mayo 2016 “Entrenamiento de Resistencia y Gravedad Parte #1 ” Jala y Empuja sin lastimar tus Articulaciones 2016.
Hola mis queridos lectores este mes Celebramos el 18 Aniversario de la Revista!!!..gracias a USTEDES por leernos todo este Tiempo y un Inmenso”gracias” a Adelante por darme esta bendicion y hacerme parte de su familia ya por 6 anos!!...mi Gratitud infinita.Bueno sigamos “Adelante” para platicar de RESISTENCIA y su significado?...Antes que nada tenemos que mencionar GRAVEDAD..la cual es definida como “La fuerza natural que hace caer a cualquier Objeto hacia el centro de la Tierra”, causando que estos objetos tengan PESO. Debido a que la Tierra es REDONDA no importa donde estes el centro siempre sera hacia abajo. Por lo tanto para tener constantes tensiones en nuestros Musculos cuando Entrenamos tenemos que aseguraranos que la RESISTENCIA que utilizamos viaja atravez de patrones de MOVIMIENTO que se mueven hacia ARRIBA(empujamos) o hacia ABAJO(jalamos) tan simple como se oye,con unas RESTRICCIONES especialmente cuando EMPUJAMOS “no hiperextendiendo” o estirando COMPLETAMENTE brazos o piernas. Cuando JALAMOS esta bien que estiremos completamente tus brazos como en el principio de Ejercicios como Jalon o levantamiento de Espalda o variaciones para Trabajar ESPALDA. El problema es cuando ESTIRAS por completo o HIPEREXTIENDES tus brazos en un Press de Pecho ya sea “Acostado o Sentado”...pues el CODO recibe este IMPACTO mas el PESO que estes utilizando,solo un Entrenador SABIO te recomendara que NUNCA HIPEREXTIENDAS y que siempre antes de llegar a hiperextender mantengas una pequenita “flexion” en piernas o brazos,haciendo esto haras que siempre mantengas la tension constante en el musculo trabajado,si HIPEREXTIENDES hara que hagas muchas repeticiones y sin cansar o agotar el musculo y definitivamente en uno de estos dias LASTIMARAS la Articulaciion o Ligamentos de Codos,Hombros y Rodilla.Te Explico esto para que LIMPIES y PERFECCIONES cada Movimiento de tu Rutina.Toma un minuto y lee otra vez lo anterior para sentir lo que DIGO,haz tus Ejercicios manana y Evita HIPEREXTENDER cuando EMPUJES...Notaras la Diferencia.
Empezemos con la “Maquina Asistente de Espalda” que ahora esta en todo Gym haciendo Musculos de la Espalda y Biceps”
1.- Familiarizandote con “La Maquina Asistente de Espalda”(trabajando musculos de espalda y biceps). Primero escoge el peso que utilizaras situado del lado derecho de la maquina,date CUENTA que esta maquina funciona AL REVES “entre mas peso le pongas” tu haras MENOS esfuerzo al estar incado en la maquina,asi que pon menos.Subete y pon tus pies en los 2 escaloncitos,ahora mira arriba los diferentes agarres: El que estoy agarrado es el ABIERTISIMO(el mas avanzado y duro), luego el Semi-Abierto y el ultimo Agarre cerrado.Ver imagen #1.
2.- Subiendote a la “La Maquina Asistente de Espalda”(trabajando musculos de espalda y biceps).
Despues de haber puesto el peso,subete y primero pon tu RODILLA derecha en el cojin,agarrate de la maquina y mirando hacia arriba escoge tu AGARRE,al asegurate que AMBAS manos estan en los agarres ahora sube RODILLA izquierda y siente como el cojin BAJA despacio asistiendote a que NO te CAIGAS de sopeton.Ver imagen #2.
3.- “Jalon de Espalda Agarre Cerrado” Posicion Inicial(trabajando mas bicpes y musculos espalda).Como me ves en la imagen estoy literalmente colgado de los agarres con mis brazos completamente estirados,ambas rodillas en el cojin de enfrente,siente el ESTIRAMIENTO de brazos y espalda...respira.Ver imagen #3.
4.- “Jalon de Espalda Agarre Cerrado” Posicion Final(trabajando mas bicpes y musculos espalda).Ahora el Exhalar JALA levantando tu cuerpo despacio hacia arriba,mira en la imagen como trabaja tu Espalda y simultaneamente tus Biceps mas intensamente.Depues regresa despacio a posicion inicial estirando tus brazos y repite.4 sets - 20reps.Ver imagen #4.
5.- “Jalon de Espalda Agarre Abierto” Posicion inicial(trabajando mas espalda y biceps).Ahora tomaremos el Agarre Abierto,una vez mas deja que tu cuerpo cuelge despacio hacia abajo..Respira.Ver Imagen #5.
6.- “Jalon de Espalda Agarre Abierto” Posicion Final(trabajando mas espalda y biceps).Al Exhalar JALA y levanta tu cuerpo, mira en la imagen que los musculos a los lados de tu Espalda son mas activados(dorsales) ademas de los musculos de Espalda Media y Alta.Y cuando estes bien FUERTOTE utiliza el “Agarre Super Abierto”.
Recuerda que al subirte a la Maquina PRIMERO pon RODILLA derecha y tu otra pierna y pie izquierda esta AUN en el Escaloncito, luego escoje tu AGARRE y al final sube RODILLA izquierda al cojin.Cuando TERMINES y te BAJES repite lo mismo pero AL REVES.
Para ayudarle a ver y entender estos movimientos por favor vaya a mi FACEBOOK: TU ENTRENADOR OCTAVIO o mi Blog: http://octaviofitness.blogspot.com/
Muchas gracias a Tony Wiseniewski propietario de ULTRABODYFITNESS GYM. http://ultrabodyfitness.com por usar su hermoso gimnasio para estas fotos.
Bendiciones.
Octavio.
ultrabodyfitness.com
http://www.octaviosfitness.com/
http://octaviofitness.blogspot.com/
http://adelantemagazine.com/
https://twitter.com/OCTAVIOPERSONAL
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