Posts filed under 'Build your body'
In sport language it is denominated “hack squat” to the flexion of arms, in suspension, hung of a bar, stairway, or place where to be held with the hands.
With this movement we elevate the body from a lower (the arms begin extended) point, until playing with the chin or the chest the bar (the arms finish bended and hit to the trunk).
The one dominated the most potent exercise to develop the musculature of the wide number, and it contributes muscular more benefits than the poles with high pulley.
Both exercises are seemed as for the movement, but the one dominated is working with the weight of the body, with what the muscular work is bigger.
These exercises, in those that the body moves regarding a fixed point are considered of closed chain. However, the poles with pulley would be movements in open chain, because an external load moves regarding the body that stays fixed in all moment.
UTILITIES
This exercise is directly related with the practice of it climbs her, with the result that it is exercise of fundamental training for climbers and opponents that have to climb for a rope (the firemen’s case).
As exercise that develops all the muscles flexors strongly, it is very beneficial for fighters whose specialty depends on holding on to or take to the rival (judo, canarian fight, etc ).
The sports in those that influences a strong development of the numbers, like in the case the javelin pitchers, it also admits the work of hack squats, but always in phases very far from the competition, since the characteristics of the movement don’t look like each other a lot and they can end up harming.
In the daily life, a strong back is a guarantee of health, they decrease the pains in the high back and the shoulders that are very related with many hours to happen sat down in office works and study.
In a next chapter we will continue explaining that musculature is the one that intervenes in this exercise.
We will continue …
Julio 27th, 2008
When we train the force in the gyms, we usually say that the biceps will work, when we want to train the flexion from the arm to level of the elbow.
We find more comfortable to identify this movement naming him with the name of the strongest muscle that intervenes in this action (the brachial biceps).
But in the flexion of the elbow more muscles intervene, and for that reason it would not be very correct to denominate this way it.
Here we will call each thing for their name for not tying us, because we will mention as much the muscle as the action, and we can make a mistake.
And it is that we want to analyze the characteristics and factors that influence in this movement, a little to define the possibilities of training and the methodology to develop it in a more complete way.
The flexion of the elbow is the movement with which we can bring near the faces previous of the arm and of the forearm, and with it the hand to the shoulder.
This action can be carried out bringing near the forearm regarding the arm (to lift a weight), or vice versa (dominated hung of a bar, in which we bring near the body to the hands).
The flexion of the elbow takes place for before this, and this lever they carry out it hence, the muscles flexors that are located in the part previous of the arm.
In next chapters we will speak of the muscles implied in the action.
Julio 18th, 2008
It is a natural movement in the human being that is considered as the fundamental exercise of the training.
It is classified as a global movement because it involves muscular big and numerous masses of the body.
Another characteristic of this movement is that the body moves regarding a point of fixed support. These movements are denominated of closed chain.
The jumps with they are not more than a speedy and potent execution of the hack squat, concluding with the leaving of the floor. For that reason, the hack squat is essential in all plan of training that develops the power and the speed.
In the training of the weight-lifting, the hack squat is part of the repertoire of competition movements, it becomes essential to lift an object from the floor with the erect back, what is important for not suffering back problems.
And it is that the movement can become hard overloading the body with weight, of there its utility to develop the force extensor of the inferior train.
In this sense, it is an exercise that facilitates to move big loads, what requires to dominate the execution very well so that it doesn’t provoke lesions in the column or in the inferior members.
When implying a muscular great mass, it has a cardiovascular great effect. If one works a high number of repetitions, a great oxygen consumption is reached, like it happens with other movements like the oar or the bottom ski.
The movement allows a good expansion of the thoracic box, and with it a breathing good capacity.
We will continue…
Julio 16th, 2008
1. What they are and what they are for.
The press-up is probably a good known exercise of force that exists next to the abdominal ones. They have sent us more than once to carry out them when we went to school to become strong, to evaluate us in some cases, and in the military instruction it has always been considered a basic exercise.
It is an enough hard exercise and it requires a certain level in a physical way to be able to make them well, although variations can be made in the basic exercise that you allow to be carried out a progressive work. Their biggest advantage is that they do not require the material use.
The press -ups are used to improve the force of the superior train displacing the weight of the body. They will strengthen the musculature of the chest and the arms, what prepares us for the movements in those that it is necessary to rush or to push something.
Being more concrete, they would strengthen the pectoral, the previous (muscle of the shoulder) deltoids, and the triceps. According to the variants that we make, they will imply other muscular areas, but of that we will speak later on.
It is very important to carry out them well, maintaining the very right trunk and aligned with the legs. For it, it is necessary to make an abdominal intense work to avoid that the stomach falls down.
This is one of the reasons for those that the exercise is so tired, since to part of being hard, it hinders the breathing for the excess of muscular tension in the thorax.
The musculature of the dorsal high (scapular area) area, opens up as a fan stabilizing the position of the shoulders. This work,if one makes correctly, benefits the acquisition of a corporal good posture.
In consequence, the flexions will not only strengthen the musculature of the chest and arms, but rather it goes us to help to work the abdominal ones and to improve our resistance.
2. How are they executed?
In support of hands and feet. The separate feet the width of the shoulders and the hands something more separated with the fingers looking to the front. The right trunk and aligned with the legs forming an iron.
The shoulders push actively towards the floor to open the back and the abdominal ones hold the trunk so that it does not fall to the floor. The column lengthens from the crown toward the front for not descending the head:
- To inspire, flexing our elbows, descending the trunk and legs like one only, without losing the posture that we had.
- To exhale, extending the elbows to return to the origin.
In the next delivery, we will speak of how we can progress in this exercise, from the simplest forms until the most difficult, allowing us an evolution in their training.
We will continue
Julio 14th, 2008
