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Natural Breathing & Muscle Imbalances-
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Strength Training
"There is a synergy between natural or diaphragmatic breathing and postural alignment, cardiovascular efficiency, joint restrictions and muscle imbalances (flexibility, tension). Oxygen is a necessary element that helps sustain our daily activities and recover from it. Unfortunately, many of us do not practice natural breathing and minimize the negative effect on our health.
Improper breathing e.g shallow, quick inhalation leads to overuse of the secondary muscles that assist in chest expansion for breathing. Overuse of these secondary muscles..e.g. chest, upper back, neck muscles leads to overdeveloped muscles and increase joint actions (shoulder,scapula). Acute improper breathing is evident with a tilted or forward leaning head, rounded shoulders and sometimes chest pains. These symptoms can be exacerbated with anxiety and stress and also lead to lower back pain due to postural misalignment.
Correct breathing begins with using the predominant muscle for this function- the diaphragm (below our rib cage). By inhaling deeply and consciously expanding our lower abdomen,.. we can relearn how to breath naturally. Our diaphragm and deep abdominal transversus muscle will gradually release the tension from our upper extremities and bring about better posture plus increase the consumption of rich oxygen through our cardiorespiratory system.
Breath through the nose and exhale through the mouth. Consciously taking time to practice natural/diaphragmatic breathing will provide a mental break from a sedentary work day and turn it into healthy physical/mental exercise. Correct breathing during physical activity would increase performance,improve body awareness, prevent injuries and lead to greater results. This is especially true for strength and conditioning programs geared towards bodyfat reduction or sports performance.
Some of the benefits you will experience would be an increase in muscle aerobic stamina (conditioning / bodyfat reduction), decrease fatigue, prevent light-headness and help prevent muscle imbalances and joint restrictions (overactive or deconditioned muscles).
What we teach in the gym is truly practical and applicable in everyday life. Developing proper and balanced exercise progression habits in the early stages will lead to long term results. Integrate a sensible nutrition plan, proper rest, resolve and guidance from a experienced trainer and you have a plan to succeed.
Sincerely,
Julio A. Salado, AFAA & NASM C.P.T.
Fitness Foundry designed for healthy living©.
Founder
Assess, Initiate, Motivate"
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breathing, muscle imbalances, endurance, posture, strength training
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created by
fitnessfound
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saved on 4/3/2008
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2
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15.9
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100 %
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Too many bicep sets
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Strength Training
"One thing to avoid is doing too many sets for biceps. A lot of people's goals are to have big arms and therefore they think they need to endless bicep work. 11 - 12 sets is good for biceps with good form and weight one can handle. Build up to that heavy ass weight. Also remember the triceps make up the bigger portion of the arm. Build those bad boys up to get some beastly arms! Oh yeah pullups never hurt for adding bicep mass!"
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created by
LoiacanoA
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saved on 2/4/2008
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4
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39.3
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100 %
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Exercises to Avoid
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Strength Training
"These are a few exercises you must avoid while in the gym or else your shoulders will pay for it.
Upright Row:
Upright Rows can be extremely harmful to the shoulder girdle because of the motion of the exercise. The problem is that your shoulders are being internally rotated while raising weights. This exercise can cause serious shoulder impingements (tendons being pinched between the bones).
Instead:
A front dumbbell raise combined with standard rows will work the exact same muscles.
Behind the Neck Pulldowns:
This is a sore subject because a lot of people don't want to stop this exercise. It's actually probably the most dangerous exercise on this list. First, the position you begin with this exercise is probably the most delicate and vulnerable body position. Secondly, because of the motion of this exercise, your rotator cuffs are no longer in support of your shoulder girdle thus leaving them even more vulnerable. Again, you are in serious danger of a shoulder impingment or even worse with this exercise.
Instead:
Front pulldowns actually hit the exact same muscles as behind the neck, it's just a slightly different motion.
Behind the Neck Presses:
The issues of this exercise is very similar to the behind the neck pulldowns. Again, impingments, and danger to the rotator cuffs and tendons and ligaments of the shoulder.
Instead:
Dumbell presses hit the exact same muscles, but your arm positions are much safer.
The best thing to do is not do these exercises. There are so many alternatives that you can hit the same muscles without causing the same damage!"
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danger, getting hurt, shoulder damage
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created by
ApolloFit
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saved on 1/31/2008
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6
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41.6
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100 %
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REST
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General/Other
"I don't know if someone else has posted something on this (I apologize if so) but I'm gunna say it again. Having rest days are just as important as training days. The body doesn't grow in the gym (muscles get torn apart) therefore its a good idea to have atleast one or two days to let the body rest and recover. Also fueling the muscles with proper nutritients on the rest days can fasten speed up recovery and cause muscles to grow."
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created by
LoiacanoA
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saved on 1/30/2008
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1
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10.7
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100 %
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