Hızlı ve kolay bir şekilde sende web site sahibi olmak istiyorsan tek yapman gereken sitenin aşağısında bulunan iletişim formu üzerinden gerekli bilgileri girmen. Hepsi bu kadar.
Web Siteye Reklam Ver
Sende web sitemize reklam vermek veya ilan vermek istiyorsan. Tek yapman gereken sitenin en altında bulunan yere iletişim bilgilerini girmen yeterli olacaktır. Ekip arkadaşlarımız siziznle iletişime gececektir.
Web Sitemizin Yazarı Editörü OL
Sende kalemine güveniyorsan web sitemizde bir şeyler paylaşmak yazmak istiyorsan siteinin en aşağısında bulunan iletişim formunu kullanarak bizimle iletişime gecebilirisni
In a previous article, I noted how the range of motion of crunches is not conducive to building a strong core. Crunches will only effectively engage the rectus abdominal muscles, while some of the surrounding important core musculature is not addressed. Ultimately, it is a basic exercises that serves...
When I was a kid, I would dread fitness testing in gym class testing every year. One test in particular test made me most nervous: the pull-up test. Each time around, I'd think, "this is gonna be the year I do my first pull-up!" I would hang from the pull-up bar and try with every ounce of might I had,...
My friend Michael was nice enough to write a guest post for me this week! Michael is a competitive weightlifter who has been performing the olympic lifts for a little over 2.5 years. He recently obtained his Honors Bachelors of Science in Kinesiology and plans to go on to complete a degree in Physiotherapy....
Several months ago, I wrote an article called "Perfecting Your Push-up," in which I gave you some insight on how to correct some common flaws in a seemingly simple (yet incredibly intricate) movement.This post will be a sequel to that post, as a solid plank is the foundation of a push-up.The plank is...
Whether your training consists of a bodybuilding split-type schedule, you're training for a sport (basketball, weightlifting, powerlifting, etc.), or you're just doing total body workouts to get stronger, you might be forgetting some of the most important muscles in your body.
When you do any type of exercise, whether you're running, jumping, performing a deadlift, or throwing, it all starts with your point of contact to the ground. Your feet are your foundation, and, therefore, training your feet, or training barefoot, will build a rock solid base of support equipped to handle any task.
Let your feet breathe!
Barefoot training has slowly started to make its way back into the mainstream media. Five-finger toe shoes or other types of minimal shoes have been touted as the "optimal" footwear for runners everywhere. I'll be the first one to admit that those toe shoes look absolutely ridiculous. Despite their horribly unfashionable nature, I do believe that barefoot training is an excellent addition to any training protocol.
There are plenty of naysayers in the minimal footwear movement: many people say that barefoot training can actually cause more harm than good. First of all, humans have been performing great feats of athleticism long before Nike was telling us to "Just Do It." In fact, we were "just doing it" with no shoes or maybe thin sandals that would protect our feet from sharp objects or hot sand. We were climbing trees, running away from wild boars, walking back to camp with livestock slumped over our shoulders, and climbing mountains without buying specialized footwear for those tasks. There are numerous civilizations today who are still doing all of those aforementioned tasks without the help of sneakers. Instead, those people have learned to harness the power of their own feet.
Now, I'll step away from the more anthropological talk and shift more into physiology. First, let's discuss the term "proprioception." I've mentioned this term in my blog before, but for those of you who don't remember, proprioception refers to "the sense of the relative position of neighbouring parts of the body and strength of effort being employed in movement," as per Wikipedia. Proprioception helps you adjust to uneven surfaces, understand how much pressure you're applying to said surface, among other things.
Shoes can limit the proprioceptors in our feet. Although your feet are proportionally small in comparison to other parts of the body, each foot has about 20 muscles, 26 bones (about 1/4 of the bones in the body), 33 joints, and over 7,500 nerve endings! Think about that: such a small part of your body includes a quarter of the bones in your body! Now, if you're cutting off the proprioceptors in your feet, you're cutting off a very sensitive and responsive area of your body.
One study done at the German Sport University of Cologne measured the activity of several muscles in and around the feet using Electomyography (EMG) while participants walked on grass barefoot, using minimal footwear and in traditional running shoes. They found that
"The use of minimal footwear was related to changes in muscle
strength and morphology. It was demonstrated that the
footwear increased mechanical stimuli on the tendon muscle
units. The muscle strength capacity of those muscles which
were more intensively used by the minimal shoe increased
significantly. Muscles which were similar activated in both
conditions did not respond. One can conclude that footwear
technology impacts the mechanical loading as well as the
biological response of the loaded tissues. "
I have cited several other studies in the Works Cited below, if you're interested in reading more into these studies.
While many of these studies involve running/walking, I believe that barefoot training carries over into lifting as well. I will have my clients roll out their feet with a golf ball or lacrosse ball before exercise. This will improve the sensory input and also improve their range of motion. Try this: Stand with your feet together and try to touch your toes. Now roll your feet out for about 5 minutes and then retest. You will notice that you are more flexible afterwards.
I know, these look pretty freaking silly...
I will also have them do their activation/warm-ups barefoot; single leg RDLs, high skips, Bulgarian split squats, kettlebell swings, etc. can be done without shoes. Deadlifts are also an excellent exercise to try barefooted as well. You can see what you're doing with your toes: are you flexing your toes or "gripping the ground?" These actions are not ideal and should be corrected.
Now, if you want a great brand of minimal shoes that don't look absolutely obnoxious, I'd recommend the brand Inov8. Their shoes are comfortable and pretty sexy (in my opinion), and I'm absolutely obsessed with mine! There are several other minimal brands out on the market, so find a pair that you like!
If you're looking to get the most out of your training and avoid injury in the process, try taking your shoes off whenever you can. It feels pretty nice to let your feet spread out and breathe a little bit!
Works Cited:
Bruggemann, G. P., et al. "Effect of increased mechanical stimuli on foot muscles functional capacity." Proceedings of the ISB XXth Congress-ASB 29th Annual Meeting: 31 July-5 August 2005; Cleveland. Vol. 553. 2005.
Hart, Priscilla M., and Darla R. Smith. "Preventing running injuries through barefoot activity." Journal of Physical Education, Recreation & Dance 79.4 (2008): 50-53.
Nigg, Benno. "Biomechanical considerations on barefoot movement and barefoot shoe concepts." Footwear Science 1.2 (2009): 73-79.
"The human body is a machine which winds its own springs."
-Julien Offray
You've taken the first step and bought yourself a gym membership. Now you think to yourself, "okay, what the heck do I do with all of this equipment??" Some of the machines in there look like Medieval torture devices. It's easy to lose yourself in the rows of fancy gadgets in there, but in reality, all you need to achieve your fitness goals is your own bodyweight and some free weights.
Regardless on your fitness goals (increase in strength, increase in size, fat loss, etc.), I recommend you avoid the weight machines at all costs. (Okay, if you REALLY want to use the cardio machines, fine. That's a little bit different.)
Here's why:
Stability- Try something for me: stand on one leg and try to balance yourself for as long as you can. Now try to balance yourself while you're laying on a leg press machine. It is quite obvious that you do not need to create any stability for yourself when you're in a fixed or seated position predetermined by a machine. Your smaller stabilizing muscles, which I continually talk about, turn off when you use a machine, simply because they don't need to fire. There's a reason why you can leg press 2-3 times what you can back squat. Our bodies only like to use muscles that are absolutely necessary in an effort to conserve energy, so it will stop firing any muscles that don't need to fire. Those ever-important glutes that I wrote about will most likely not fire on a leg press they way they will on a squat or a lunge, just as those shoulder stabilizers won't fire on a chest press or a lateral shoulder raise machine.
Range of motion- No matter what the exercise, it is important to use a full range of motion for each repetition. When we are strapped into a machine, the machine chooses our range of motion for us, and rarely does it take you through the full range of those muscles in any given movement.
Joint stress- Certain machines can place tremendous stress on your joints and connective tissues. For example, the leg extension machine stresses the anterior cruciate ligament (ACL) and the other ligaments and tendons that hold your kneecap in place. Open chain exercises (isolations) can irritate those tissues more than closed chain (compound) exercises.
Functionality- The word "functional" is thrown around a lot. Here, I use "functional" to relate to the transfer to our day-to-day movement patterns. How will machines or open chain exercises carry over to your ability to play sports, pick up your kids, or go run a 5k? It won't. However, a deadlift has a direct transfer to picking up heavy furniture, and a squat has a direct transfer to standing up from your desk chair correctly. Using machines will train your body to adapt to isolating one muscle at a time, and of course we never want that! We want to train movement, not muscles!
This machine makes me cringe every time I see someone use it!
Although fancy new machines can be enticing, I urge you to step away from the Smith machine and try a back squat (or better yet, a front squat or an overhead squat). Back off of that silly crunch machine and try some hollow rocks or weighted planks. You will save yourself from injury and ultimately build a stronger, more stable body, ready for any task you ask of it! Channel your own inner Terminator and turn your body into a machine.
Sources:
Escamilla RF, Fleisig GS, Zheng N, Barrentine SW, Wilk KE, Andrews JR. Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Med Sci Sports Exerc. 1998 Apr;30(4):556-69.
Stensdotter AK, Hodges PW, Mellor R, Sundelin G, Hager-Ross C. Quadriceps activation in closed and in open kinetic chain exercise. Med Sci Sports Exerc. 2003 Dec;35(12):2043-7.
Chow JW. Knee joint forces during isokinetic knee extensions: a case study. Clin Biomech (Bristol, Avon). 1999 Jun;14(5):329-38.
On paper, the push-up seems like a very simple exercise. Surely we've perfected it after all of those years of high school gym class, right? Truth be told, I see a lot of people who execute this exercise incorrectly and inefficiently.
While it may seem self-explanatory, there are actually a lot of little nuances to executing a correct push- up that many people do not realize. This movement is truly underrated, in that it requires a lot more shoulder strength and core stability than we may think at first glance. While watching someone perform a push-up, I can pinpoint just where their weaknesses are. If someone has a limited range of motion, unstable or weak shoulders, or poor core control, it will be apparent after just a few repetitions.
What does the perfect push-up look like? Here are a few cues:
Start with your palms a little wider than shoulder width and fingers spread
Rotate your elbows so that your biceps are facing forward
Squeeze your butt and tighten your core
Lower your body until your chest touches the ground
Keep your elbows at a 45 degree angle (do not let your elbows cave inward)
Make sure your shoulders do not collapse
Fully extend your elbows at the top
As always, we want a full range of motion. If you do not have the strength to do a push-up, use your knees. It is better to use a full range of motion on your knees than try to attempt a partial range of motion without them. There is no need to move quickly here--in fact, push-ups are harder if you do them at a slow and controlled pace.
Once you have mastered the standard push-up, you can move on to more advanced variations: pike push-ups (in which your legs are elevated), handstand push-ups (against a wall or freestanding if you feel so daring), one-handed push-ups, clapping push-ups, one-legged push-ups, diamond push-ups, etc. I could go on and on. There are a seemingly infinite number of push-up progressions, so you will never get bored with them!
The push-up is truly unparralled in developing strong shoulders and solid core control. This fundamental gymnastics movement is a great exercise and provides no equipment but yields superior results. Personally, I like to do 20 push-ups every morning when I wake up, and maybe another 20 before I go to bed! Give that a try. You may choose to start with fewer or more repetitions depending on your level of strength. Enjoy!
Sorry! The content you were looking for does not exist or changed its url.
Please check if the url is written correctly or try using our search form.
Bigger Archive Portal
Other portals
World War I , Africa ,United States of America ,Anime and manga ,Ankara ,Anthropology ,Military • Astronomy • Asia • European Union • Azerbaijan • Azerbaijan (Iran) • BBC • Beşiktaş • Science • History of science • Biography • Byzantine Empire • Bosnia -Herzegovina • Jazz • Sexuality • Geography • China • Language • Religion • Literature • Energy • Armenia • Eurovision • Evolutionary biology • Philosophy • Feminism • Fenerbahçe • Palestine • Physics • France • Football • Galatasaray • South Korea • Georgia • Harry Potter • Aviation • Hinduism • Christianity • Iraq • England • Human rights • Internet • Iran • Islam • Istanbul • Scouting • Izmir • Japan • Kazakhstan • Cyprus • Kuwait • North Korea • North Macedonia • Culture • Lady Gaga • LGBT • Liberalism • Madonna • Mathematics • Media • Mexico • Michael Jackson • Mustafa Kemal Atatürk • Music • Middle East • Middle World • Ottoman Empire • Automobile • Free software • Pakistan • Psychology • Russia • Art • The Simpsons • Cinema • Politics • Socialism • Soviet Union • Sports • Syria • History • Technology • Television • Terrorism •Medicine • Theater • Society • Turkish Armed Forces • Turkish history • Turkey • Video games • Judaism • Stargate