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A very well thought out question. First, the technical term for holding your breath is called the Valsalva maneuver. In the world of weight lifting it has a distinct purpose: to increase the body's ability to protect the spine under heavy load. The Valsalva maneuver does not work alone. There's a pretty fair treatment of the subject on a Rebock Crossfit ...
19
I'm sorry, but the selected answer for this question is terribly ill-informed. It doesn't even answer the OP's question of which muscles are actually utilized for each of these activities.
Common myth #1: The pushup is merely an exercise for muscular endurance.
Common myth #2: The bench press is far superior to the pushup for building muscle, mainly due to ...
14
No, it is neither dangerous, nor inadvisable, nor ineffective to separate those exercises into unilateral (single-hand) versions. The only disadvantage to doing so is the extra time that you will require to complete your bouts of training.
These variations will, however, demand significantly greater muscle recruitment—most notably to control/limit lateral ...
8
Relevance of front and overhead squats as warm-up for back squats
Warm-up sets are meant to prepare the entire body for the heavy challenge of the work sets. They're not used to practice other lifts, or to be challenging in themselves. Warm-ups are there to increase flexibility and blood flow, and to practice impeccable form in preparation for the challenge ...
8
Dropping weights is basically an acknowledgement that you either can't slowly lower the weights due to fatigue or that you want to avoid unnecessary risk of injury in slowly lowering them. It's only acceptable on a surface where this won't result in damage to the floor and weights, and it's more accepted with heavier weights and if you're clearly lifting to ...
8
Romanian deadlifts are not synonymous with stiff-leg deadlifts. In the Romanian deadlift, we hinge at the hip and rock backwards, allowing the knees to bend only enough to align our combined centre of mass with our base of support—that is, somewhere between our heel and forefoot, and ideally midway.
For large loads—those that are high relative to our body ...
7
Welcome to the community!
As you may know, the glutes are the largest and most powerful muscles in the human body. Some exercises, if performed with proper form, simply can't be done without major glute activation. Based on your complaints, here are a few of things I've identified that are standing in the way of you getting the results you want with your ...
6
These are exact words from Arnold Schwarzenegger in the July 2007 Muscle and Fitness:
[...] you can build up to doing full-range-of-motion chins for many reps. Start with the lat pulldown machine. Over time, increase the weight until you're doing pulldowns with your equivalent bodyweight for about eight reps. Then, leave the machine and to free-hanging ...
6
First, I don't think you have the correct notion of ATG based on this sentence:
For example, if I lay on my side with my legs in line with my torso and try to pull one foot straight back, I can't get my heel to touch my glutes.
In an ATG squat you are going down until your calves are in contact with your hamstrings. Simple physics state that two ...
6
A lot of people have this problem, and it's usually caused by short tendons on the back of your ankle. I forget the name... Achilles?
Anyway, there are plently of things you can try in order to fix this, and yes, the weight is supposed to drive into the ground through your heels.
Method 1
One way, is to elevate your heels, by placing them on top of plates....
6
If you feel sharp pain in the lower back, then you need to adjust the exercise.
The reason why lying leg raises are often painful, is that the lower back gets pinched and compressed as the weight of the legs tilts the hip and pulls the lower back upwards. The main leg lifting muscle is the psoas major, which connects your thigh bone directly to your spine. ...
6
The smaller leg muscles, we can pick on the extensor digitorum longus or the sartorius (as examples) are not supposed to be individually engaged. They are role-specific, and supposed to serve in a helper capacity.
A good overview of skeletal muscle functioning could help explain a bit, but realize that some muscles are purely antagonists in their role, ...
6
I believe you're describing a Sissy Squat *. This is a great body-weight exercise for developing your quadriceps. However, sissy squats don't work the glutes at all; instead recruiting the hip flexors. These would not be a replacement for traditional squats but they can be implemented alongside squats for a challenging leg day.
* Not for sissies.
5
You can lay down flat on your stomach and then lift your feet up. You don't only lift your toes off the ground, but you also lift your feet up to the point where your knees are also leaving the ground. You then repeat this for several repetitions. This will cause you to feel a certain burning sensation in the lower back muscles. The idea is, once you feel ...
5
How about hurting yourself and be unable to exercise for a long time (possibly never again)? Is that a good reason? And yes, bad forms can easily lead to short/long-term injuries.
Programs such as Strong Lifts advocate starting the weightlifting program with an empty bar. This allows you to focus on the form. Then, you increment the weight periodically.
...
5
Both cardio and strength training can be an excellent way to improve your physique, it all depends on what you like to do. Lean muscular body mass can be done by doing cardio for say 30 minutes a day and focus on 45 minutes of moderate to intense strength training.
At first start out with light weight until you get a feel of the weight, you can then ...
5
Although it is in different language (may use google translate) in the link here there is a movie about training (pulling 92 lbs bow 57 Times) and pictures of different drills on bow training.
You may also try Korean Method for archery training. (read the comments in the page. It can be helpful)
I hope all these helps.
5
There's this idea in hypertrophy training that rest periods should be kept short to keep metabolic stress on the muscles high, and that this will be conducive to growth. Taking your example, suppose you want to focus on triceps. You could do benches to get both triceps and chest work, then superset with triceps extensions which isolate the triceps. The chest ...
5
First off, if you think you may have cracked a tooth, I highly recommend that you see a dentist. If your teeth are that loose, there is likely an underlying cause that you need to deal with comparable to someone with injuries having to be treated before being able to undertake strenuous exercises. However, I think you have a genuine question in there.
In ...
5
I think the real question is how to do curls with rings. From there, forearm rotation will refine these to hammer curls.
This video illustrates the technique; I'll attempt to describe it in words for future-proofing:
Hang from the rings with feet on the ground such that the arms are held straight out from the body at a 90 degree angle, and the body is 45 ...
5
TL;DR, locking your elbows is fine.
"Locking" one's joints is simply bringing them to the maximum range of motion. It is the strongest position that you can be in, because you are using your body's full strength and durability (you are also more safely strengthening the connective tissue). The one exception is where you're applying sudden force to the limb ...
5
The accepted answer is not correct.
Not trying to start WWIII (and I think this is literally the first time I've disagreed with DarkHippo) stay calm. Everyone seems to freak out when they're questioned.
JohnP was on the right track with his first comment.
The Bottom Line
By bending your knee only slightly you're avoiding passive insufficiency of an ...
5
That looks incredibly uncomfortable.
However, there are probably two ways to use this. One is for decline situps, where your knees would go over the bar at the end of the bench and your feet hook under the bar sticking out. Lay back until head touches then elevate towards feet.
The second is to lay the opposite way, and grab the bar at the end of the bench ...
4
I've been a right-leg AKA for over 33 years now, and have developed lower back problems. My workout routines include:
I ALWAYS start with a 30 minute stretch.
Swimming - while you can swim with just your arms, your shoulder and arm movements on your injured side compensate greatly for balance, and you end up tiring quickly. So, get a flotation device that ...
4
Awareness
The first step is to discover the sensation of a flat back, of firing your lower back muscles, of arching your back, and of keeping or losing your back arch while the hips move. Practice "supermans" on the floor, lifting your legs and chest off the ground. Get into what you think is proper position, then feel with your hand or look in a mirror.
...
4
There's a couple things, and one of them you'll have to rely on whomever you are coaching (even if it's yourself):
Glutes and abs should be engaged, with no sag in the middle (i.e. the back is straight)
Legs should be board straight. There can be a slight bend at the hip.
Avoid excessive angling of the legs at the hip joint. This engages the legs more ...
4
Hi Memor-X,
If you squat like the video you mentioned, you'll develop knee problems pretty fast. So please, don't perform it like that
As others have mentioned, squat is an awesome body-weight exercise that mainly works the legs. However, there are variations of squats that can work the entire body.
For example, it can be used as a form of cardio exercise ...
4
I transfer a lot of weight to the toes while moving up
My fix for this is to concentrate on pushing through my heels. If there are no physiological barriers then this should be enough.
One way I help concentrate on pushing through my heels is to pick up my big toes and keep them elevated for the entire set. I stand and squat normally, but my big toes stay ...
4
Caveat: Proportions is an indicator of how your squat form could look. Actually measuring your limb and torso lengths and trying to mathematically deduce "correct" form is rarely beneficial, and can lead to someone trying too hard with a form that simply doesn't work for them.
This is partly because no one has a handle on all of the significant factors that ...
4
Probably a lack of ankle mobility. You can use weightlifting shoes to compensate it, but that won't fix the problem, just allow you to squat in a safe position with your current mobility
You should foam roll and stretch your calves. You can do deep squats for 2-3 minutes at a time focusing on your ankles (and add a plate or something under the front part of ...
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