Table of contents:
Basic rules of exercise technique
Each exercise has its own rules and nuances of execution that must be studied before starting to do it. It is problematic for a beginner to keep all the subtleties in memory. Therefore, the first training program is always designed for the muscles of the whole body in order to learn how to move correctly in the process of repeated repetitions. In order to avoid mistakes in the first months of training, it is enough to study the basic rules for performing exercises while standing, sitting, lying on your back and on your stomach.
The basic safety rules form the basis of the exercise technique. Many beginners ignore them, interfere with themselves and those around them, or are completely injured.
Safety rules for strength training:
- You should be in comfortable clothing that does not restrict movement, you should have comfortable closed shoes (sneakers or sneakers);
- Warm up before starting weight training;
- Use simulators as directed;
- Adjust the simulator to your height, this will reduce the risk of injury;
- When using a bar, use weight locks;
- Learn the technique of the exercises before doing them;
- Do the exercise in a controlled manner - no momentum or jerking;
- Make sure that you do not interfere with anyone, then no one will interfere with you - you should not do exercises in the aisle, at a table with personal belongings, a dumbbell row or too close to another practitioner;
- Bandages, belts, shoulder straps do not protect against injury. Correct technique is the best protection against injury;
- Do not chase the weights - select the weight of the shells at which you can correctly perform the specified number of repetitions;
- Control breathing - inhale during the “light” eccentric phase, exhale during the “maximum effort” concentric phase.
- Be sure to eat 1.5-2 hours before training. Training on an empty stomach is unproductive, increases the risk of dizziness, decreased concentration, and weakness. Failure to digest food before class can lead to discomfort or gastroesophageal reflux.
Knowing these simple rules will help you avoid common and traumatic mistakes.
Features of doing exercises while standing
When doing exercises while standing, maintain a neutral spine position, in which the load is evenly distributed on the intervertebral discs and ligaments. According to fitness expert Sergei Strukov, if you attach a long stick to your back in this position, it should touch three points - the back of the head, the thoracic spine and the sacrum.
The neutral position of the spine must be maintained during all exercises - standing, sitting, lying down (calorizer). This applies not only to maintaining the natural deflection in the lower back, but also to the position of the head. Some trainees make the mistake of lifting their heads up too much, others, on the contrary, look under their feet, creating a traumatic situation. The head should be in line with the spine, and the gaze should be directed forward.
Take a stable position, because while standing, you rely on only two points - your feet. The load should be evenly distributed over the entire foot, you should not be leaning forward or falling back.
Lower your shoulders and tighten your stomach. When you lift your shoulders, the load is transferred to the upper back - the trapezoid. Too developed trapeziums in women do not look aesthetically pleasing. A tucked up belly will help keep your back straight.
Features of doing exercises while sitting and lying on a bench
When doing exercises lying down, carefully select the working weight. If you feel like you can't handle the bench press, get someone to back you up.
In seated and supine exercises, the body should rest on five points: feet or arms, buttocks, lower back, upper back, and nape. Do not tear off your pelvis and feet, do not lift your shoulders and head, look forward, breathe evenly, and keep your stomach tucked up.
Features of doing exercises lying on your stomach
Some exercises, such as curls for the hamstrings, barbell or dumbbell rows for the latissimus dorsi, barbell rows, and dumbbell extensions for the posterior bundle of deltoids, are performed lying on the stomach (calorizator). This allows you to relieve the load on the spine, so it is recommended to include abdominal exercises in the program for people with back problems.
Here, too, your body rests on four or five points: the cheek (if the head is directed to the side) or chin, chest and / or abdomen, pelvis and the front of the thigh, foot or hand.
We've covered the basic rules for doing basic exercises and safe strength training. Of course, there are exercises while sitting and lying down, where it is impossible to observe all points of support. But the general meaning of the above is that everything starts from a stable starting position. If you understand and apply this basic rule, then over time you can easily master even the most technically difficult movements.
Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
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