How To Avoid Injury From Poor Exercise Performance!
Another key secret is your exercise form. Perfect form is critical when performing any specific exercise in your own routine. Look at it this way. The amount of energy you expend will be the same, regardless of your "style" of performance. However, your muscle gains will be greatly reduced.
Performing a series of exercises in poor form produces dismal muscle gains.Let's look at an example. Performing bench presses with 200 pounds of weight for ten repetitions requires exactly the same amount of work, regardless of how you perform the movement. If you cheat by using momentum to complete the repetitions however, only a very small number of muscle fibers will have been stimulated. The same amount of energy and time was used, but the muscles being worked were not fully involved. The only thing you have dramatically increased with this technique, is the chance of injury.I'm not implying that such "cheat" methods should never be used.
They can be used at the end of a given set of repetitions, if they can be done safely. In short, all repetition should be performed in perfect form, until which point it becomes impossible to perform any more without the slight use of momentum. At this point in the set, only enough momentum to complete an additional one to two repetitions should be used. And only if it can be done so safely.In the case of the bench press above, a weight should be selected that allows you to perform up to eight repetitions in perfect form, without momentum or cheating. After performing the first eight, attempt two additional repetitions using just enough momentum to complete each one.
In other words, don't stop the exercise just because a slight level of cheating becomes necessary. Always strive to perform two additional repetitions, using a little momentum and all the effort that can be mustered, but only if it is safe to do so.To make sure that muscle gains are achieved safely, form is one of the most important factors. Proper form should never be sacrificed in an attempt to add weight or artificially increase repetitions. Use as much weight as possible to perform repetitions, while maintaining good form. During the first few repetitions of a given exercise, you are able to move faster due to you high levels of strength available.
However, this is also when injury is most likely to occur. It is important to make sure that the first few repetitions of every set are performed in a slow and deliberate manner. Perfect form should always be the goal.Even though a muscle can produce more power at the beginning of a set, during the first few repetitions, the muscles and tendons have not been given enough time to warm-up. Injuries can happen at any point during the performance of an exercise. But, more often than not, the majority of injuries occur during the first few repetitions.
Those that don't, occur because of a lack of proper form.Really slow repetition speed is not required. As a general rule, lifting the weight in approximately two seconds will work just fine. Lower the weight in approximately four seconds. This may vary slightly throughout the set, which is perfectly fine, however, always try to perform each repetition at this rate of speed. This will help you maintain excellent form..
Trent Brook is the Author of ?Huge Gains Fast - How to Get More Rock-Hard Muscle Mass In A Month Than You Now Get All Year. His ?Huge Gains Fast? muscle building program is an easy-to-follow system so simple and understandable it?s fully explained to you in just 4 easy steps! The Revised Edition is now available online at his website, http://www.hugegainsfast.comHome Exercise Equipment
Home exercise equipment represents all items that complete a home gym. Due to its advantages such as convenience, freedom, and possibility of intense workouts, home gym has become quite popular over the last several years. Further, a home gym is economical, as it eliminates problems such as time wasted driving to the health club and costly membership fee.
Home exercise is now an integral part of everyday life, as it is able to fit very neatly into one's busy schedule. Home exercise equipment include items such as abdominal machines, cardio kickboxing gear, dumbbells, elliptical machines, exercise bikes, exercise mats, forearm equipment, gym rack systems, leg machines, lifting straps, spirit treadmills and yoga equipments.
Most of this equipment is compact, durable, lightweight, safe and versatile. Good home exercise equipment has the ability to reduce the negative effects of a hectic work schedules. They serve as a means to correct and prevent such chronic ailments...
Home Exercise Equipment
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Exercise: What?s in it for you?
That's the real question???isn't it?
Just like anything else in life, right? (to a certain extent for most people)
I mean, what's in it for you when you take that new job, or when you help clean the house, or when you do favors for people?
Money?
Compliments?
Favors?
Food?
Well, people think of exercise the same way (this is a negative way of thinking, but I digress)???????.
So, what WILL exercise do for you?
I thought you'd never ask, lol.
According to the US Surgeon General's Report, here are some benefits (there are literally hundreds) to a regular exercise regimen:
1. Improves your chances of living longer and living healthier ? hmm, sound familiar?
It's all a game of percentages, guys.
2. Helps protect you from developing heart disease, high blood pressure, and high cholesterol ? of course, what kind of food you put in your...
Exercise > Exercise: What?s in it for you?
Exercise Junkies
What are they?
Well for one thing I'm not one. I almost wish I were so I could develop my body to perfection but I don't have the time anyway ? the usual excuse.
A true exercise junkie is someone who is addicted to exercise, whether it is to attain the perfect body or because they are hooked on the high they get from the endorphins that the body produces when exercising.
To be a junkie is to have your life taken over.
Moderation in all respects.
Try telling that to an exercise maniac. It's like telling someone they're an alcoholic. They won't believe you or at least they won't admit to being addicted.
How do you recognize someone who has let keeping fit take them over?
It becomes an all-embracing compulsion. The true junkie will eat, sleep and breathe exercise and if he or she recognizes that they have a problem the chances are that they are likely to be a member of several gyms, in order to try...
Exercise > Exercise Junkies
Exercise
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