🌟Range of motion
.
👨🏻You can walk into any gym and you are going to a harry half repper or Arthur half reps. These individuals usually load up way too much weight, more than they can handle and as a result do a very limited range of motion (ROM).
.
☝🏼The trouble with doing this is that the muscle is not getting worked to its full capacity. If you want to improve and grow an entire muscle the you have to be working all of it!
.
🤸🏼♂️Performing exercises to a full range of motion has heaps of benefits such as improved joint stability, improved muscle balance and better movement quality.
.
👨🏼💻Full ROM is particularly important for people who don’t find themselves moving through a full range of motion outside of the gym. E.g. People who sit at a desk all day do not regularly go through full ranges of motion at the hips, shoulder and thoracic spine. This will ultimately lead to stiffness and potential pain. Therefore it is important that when you are exercising you are moving to your body’s full capacity and ROM.
.
⚙️So when lifting weights, focus on performing the movement as far as your joints comfortably allow. We are all different and everyones active ROM will likely be different, depending on various factors. However If you are currently performing exercises with a limited ROM then it would be advisable to strip the weight back and work on developing the technique with an increased ROM. Once you have the technique dialled in, you can then begin to increase the weight once again.
.
🔎Now there will be times where a partial ROM would be beneficial. You can cut moves short from either to both ends. Bodybuilders often perform partial ROM exercises after doing the full version. The key word being AFTER not INSTEAD of. Problems occur when only a partial range of motion for a movement is repeatedly done.
.
🤾🏼♂️Partial ROM movements may also be done to develop explosive power through exercises such as sprinting and box jumps. When ROM is shorter, muscles are allowed to stretch and shorten more quickly allowing them to take advantage of the muscles elastic properties.
.
👨🏻👱🏼♂️Just don’t be a Harry or an Arthur unintentionally.
#teammrdon #fitnessgirl
同時也有10000部Youtube影片,追蹤數超過2,910的網紅コバにゃんチャンネル,也在其Youtube影片中提到,...
sprinting technique 在 Marvin Physique Natural Pro Facebook 的最讚貼文
Strong is the new sexy. Getting stronger and more powerful relies on increasing lean muscle mass and neural adaption.
Achievement is through trainings such as strength and explosive training, and sprinting. To reap the benefits and achieve those long term goals train smart to be injury free and prevent unwanted body breakdown through those heavy lifts and explosive training techiques.
Applying proper techique is crucial and with the best foundation principles you can successfully build your ideal physique.
"Working with technique is KING when it comes to fixing form on anything; getting a particular muscle stronger only helps when that newfound strength is coordinated into the motor program through practice and repetition." Bret Contreras aka glute guy
This app called "ironpath" illustrate the physiology of my lifts vividly, and I can see where I can improve. As you can see the pathways of my overhead pass were so random.
很多女士認為瘦就是美的觀念,每天不吃不喝就只為了體重輕多幾磅。這不但影響身體健康,更造成許多心理壓力,飲食失調等問題。
其實擁有强壯而健康的身體才是真正的美!但要擁有這樣的身體,就必須要發展你的肌肉及骨髂系統。
要建構你心目中理想的身形,就必須要有高強度的阻力訓練再加上爆發力的動作模式,這不但能建構強壯的肌肉及骨骼,而且它能刺激神經系統發展,達到减壓及消除疲累的作用。
但要知道,這樣的訓練方法極依賴良好的Lifting技巧及週期化的鋪排(periodization)。這樣做才可確保進步的可持續性,及避免因訓練過度而對身體造成傷害。
簡言之,技巧才是進步的王道!要學習正確技巧,就必須要有耐性,透過重覆的動作加上自我檢視,才能掌握技術。有了鞏固技術,才能確保身體進步的必然性。