GALAL ZAKARIA 01

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3 Reasons Why Your Poor Mobility is Holding You Back

So many lifters are willing to complain ad nauseam about their lack of mobility, but very few of those people are willing to get up and fix it. Most individuals would prefer to deadlift heavy and get their heart rates up than spend about 10-15 minutes addressing their muscular imbalances and chronically tight areas.

What those people might not realize, is that their lack of mobility is actually sabotaging their progress. Instead, they'd rather just cut to the chase and dive face first into their workouts. They see the value in heavy lifting and pushing hard, but they neglect the accessory mobility work. It's easy to ignore, because the immediate pay-off might be minimal. They release a tight muscle once or twice, and don't make any lasting changes. Like strength training, though, consistency is the key. Doing a handful of stretches, some self-massage, and corrective exercises every few days will go a long way. Not only will you feel more loosey-goosey, but you may even PR your lifts just from adding some more range of motion to your joints!

If your overhead squat looks like that of the guy on the right, this article is about you.

Hopefully, this post will help knock some common sense into you and remind you to pay more attention to the corrective exercises. Here are three major reasons why your limited range of motion is holding you back from getting stronger:

1. You can't get into the right positions. Movements like the front squat require a considerable range of motion. If your latissimus dorsi and pectoralis minors are tight, you won't be able to achieve an ideal position in the lift. No matter how many times a coach may say "elbows up," you just can't get them any higher. Your mobility is going to hinder your progress, because if you cannot keep your torso upright, then you won't be able to support a significant amount of weight in that position. I have met plenty of people who have ample strength, but stagnate on the clean, because their chest drops every time they catch the barbell. Their legs can support the weight without a problem, but their shoulders aren't having it. If these people did some work on the areas in question (pecs and lats), they would, undoubtedly, get an immediate PR on their cleans.
2. Your potential for force production is limited. A muscle has to lengthen before a contraction. A length-tension of a relationship of a muscle explains that a muscle can produce an optimal amount of force at a certain length. For example, if you were to pick up a heavy book, you wouldn't do so with a fully extended elbow. Instead, you would probably bend your elbows a bit. Now, this continuum of ideal length is a balance. If someone is too flexible, force production will be limited, and the opposite is also true. If you are inflexible, the muscles are constantly partially contracted. Take a look at the diagram below of a muscle cross-section. The top model (a) cannot produce enough force because there is too much of an overlap, whereas option (c) can't produce optimal force because there's no overlap at all. Option (b) is just right: a little bit of overlap so that the muscles are at their ideal length for force production. So, if your hamstrings are "tight" you won't be able to produce true power on a sprint or a vertical jump, for example.
   
3. Muscles are not firing in the proper sequence. If you're tight, you're more than likely compensating in ways you don't even realize. For example, if your ankle mobility needs some help, chances are, you're using the muscles on the medial portion of your leg (hip adductors) way too much, while the lateral muscles (abductors, gluteus medius, tensor fascia latae) aren't working enough. Every time you squat, lunge, or sprint, your mechanics are altered. Because your muscles are not in symbioses, this could mean a slower 400 meter time or a weaker back squat. Once the kinetic chain works as it is supposed to, your mechanics are more efficient and you might find that previously challenging movements are a bit easier!

Bodyworker Thomas Myers notes, "organismic movement and stretching – yoga‬, pilates, training‬, manual therapy – can help cells to their proper tension environment by relieving pressure or strain, and this results in better functioning all over." It's great to work hard and get stronger, but it's also important to give your muscles some love and alleviate tension in the body.

Ultimately, if you find that your performance has plateaued, perhaps it is time to finally work on improving your tin man status of mobility and join the supple side.

Works Cited:

1. Baechle, Thomas R., and Roger W. Earle. Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics, 2008. Print.
2. Clark, Ross A., Brendan Humphries, Erik Hohmann, and Adam L. Bryant. "The Influence of Variable Range of Motion Training on Neuromuscular Performance and Control of External Loads." Journal of Strength and Conditioning Research 25.3 (2011): 704-11. Web.
3. Myers, Thomas. "Biomechanical Auto-Regulation." Anatomy Trains. N.p., 17 Nov. 2015. Web. 01 Dec. 2015.

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[04.12.2015] Jin Blog Güncellemesi

 
난 너를 사랑해 (2015, Cover)

Söyleyen: Jin
Arka Vokal: JungKook, Jin
Vokal Aranjmanı: Jin, Slow rabbit @ Carrot Express
Mixed, Ana Kayıt: Pdogg @ Dogg Bounce


*Orijinal Şarkı : 메이트(Mate)-난 너를 사랑해




Merhaba, ben Jin.
Uzun bir süre sonra yeniden bir cover paylaşıyorum.
Güzel bir günde coverımı paylaşmak istedim.
Doğum günümde sesimi sizinle paylaşabilmekten mutluluk duyuyorum.
Doğum günümde sesimi sizinle paylaşmak istediğimden, bu şarkıyı uzun zaman önce hazırlamıştım.
Albüm hazırlığı yaparken (aynı zamanda) bunu yapmak biraz zor olsa da, böyle mutlu bir günde sizinle daha iyi bir şarkı paylaşmak istedim ki nasıl hissettiğimi anlayın. Bu yüzden daha az uyudum ve daha çok çalıştım.
Umarım mutlulukla (coverımı) dinlersiniz.

Bu sefer "Seni Seviyorum" adında bir şarkı coverladım. Bu şarkı stajerliğimden beri çok beğendiğim bir şarkıdır.
Hangi şarkıyı hayranlarıma söylemeliyim diye düşündüğümde, bu şarkı bana çok dokunaklı geldi.
Duygularımı bundan daha iyi anlatacak bir şarkı olduğunu düşünmüyorum.
Aslında "Hoşlanıyorum" demeyi "Seviyorum" demekten daha hoş buluyorum ama bugün sizlere "Seni Seviyorum" demek istiyorum.
Umarım şarkının adı gibi, benim duygularım da ARMY'lere ulaşır.
Her zaman bana göz kulak olduğunuz ve beni beğendiğiniz için teşekkür ederim, sizi seviyorum.


- JIN

Orijinal Post: bangtan.tistory.com

İngilizce Çeviri: bts-trans & wearebangtanboys

Türkçe Çeviri: Meri @BTSTurkey

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Christopher Morley's Manhattan Report

A well-traveled friend of mine has the delightful habit of sending me a "Manhattan Report" by postcard from wherever he is. For example, he paid $21 for a very well mixed and generous Jim Beam Manhattan at the Hotel Cicerone in Rome last summer.

In 1930, Christopher Morley paid (or at least could have paid) 21 cents for Manhattan. A martini cost the same, an Old-Fashioned 25 cents, a whiskey sour 37 cents. And this was on a Cunard Line ship heading to England! Hence the term "good old days."

Morley's account of bar prices aboard ship appears in his "Clinical Notes by a Resident Patient" column in the July 1946 issue of the Baker Street Journal. Morley reported in the column that he wrote his famous introduction to the Doubleday Compete Sherlock Holmes - arguably the greatest introduction to any Holmes volume - on July 25, 1930, was paid on July 30, and sailed for Baker Street on the proceeds two nights later.

The rest of the column is equally interesting, for in it Morley recounts the early days of the Baker Street Irregulars, which he founded. If you don't happen to own that issue of the BSJ, or the eBSJ, you can also find the column in The Standard Doyle Company (p. 274), edited by Steven Rothman, and in Sherlock Holmes By Gas-Lamp, edited by Philip A. Schreffler (p.379).

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Dinesh Kumar

Dinesh Kumar

Posing Practice Winter 2014/15

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     Merhaba arkadaşlar öncelikle ben bu bloğu Türkçemizi korumak amaçlı kurdum gördüğünüz gibi. İyi bir Türkiye için Türkçemizi koruyalım.

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Büyülü şehir KAPADOKYA' ya gitmenin tam mevsimi

Zirveleri karla kaplı volkanik bir üçgende yer alan
Kapadokya’nın masalsı vadileri kış aylarında olağanüstü güzellikte manzaralar
sunuyor. Kışın
lapa lapa kar yağarken, güneş ışıltılarıyla eşsiz bir çehreye bürünen
peri bacaları, eski uygarlıklardan izler taşıyan volkanik vadileri, gizemli
tünelleri ve oksijen yüklü taptaze havasıyla büyüleyici bir atmosfere bürünüyor.




Dev bir

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