More secure Protocol training shoulders
Demonstration of the initial positions of the pull rod to the chin brad Shenfilda: arms straight, feet shoulder width apart. Next, pull the neck to the chest, the elbows must look to the sides.
Your training shoulders does more harm that good?
Everybody who goes to the gym to increase strength, become larger and wider shoulders, should understand that improper technique of exercises can lead to the fact that training shoulders will quickly bring you to physical therapy. About one third of all injuries sustained during training with weights, associated with the deltoids, the muscles that form the rounded contour of the shoulder. Thus, these injuries are the most common of those that happen in the gym.
However, making small changes in technique, a significant portion of these injuries can be avoided. This fact is confirmed by a new study in the latest issue of Strength & Conditioning Journal.
The study was to examine the most popular for both men and women exercises for shoulders: pull rod to the chin. If yourself in the gym you spend any time near a power rack, you probably know it.
To perform the pull rod to the chin take the rod grip from the top, hold her at the waist and then lift vertically to the chin. Some use a pair of light dumbbells, kettlebells or a block. All these variations have the same goal – strengthening of the trapezoid (the large muscles, which are located in the neck, shoulders and back) and medial deltoids (middle beams of the three forming the deltoids).
The study shows that the problem is that the majority of trainees always raises the weight is too high, which can lead to pinched in the shoulder, wherein the shoulder blade rubs (or pinching) joint bag shoulder girdle, causing pain and irritation.
«I believe that 80 per cent of trainees to perform this exercise incorrectly, ” says brad Shenfeld, lecturer, Department of physical education College of Lamana (a division of the City University of new York), and the author of this study. – In fact, many coaches, if you ask them, will advise you never to perform the pull rod to the chin, because from them you will get pinched».
When you perform pull rod to the chin don’t lift your neck up too high.
The study found that adherence to three simple points can reduce the risk of injury.
During the execution of the movement, keep the weight as close to his. Avoid the temptation to pull him to the chin or nose. Don’t let the elbows or weight lifting above shoulder level. «Usually people try to pull the weight as high as you can, ” says Mr. Shenfeld, author of «Look Great at Any Age» and of other books on fitness. – You increase the chance of getting pinched when raising the elbows higher than 90 degrees – mostly, when they pass a level parallel to the floor».
The same applies to other popular exercises – raises hands to the sides that develop medial deltoid muscle. Mr. Shenfeld recommends to start their execution with a dumbbell or kettlebell in each hand, hands at your side, and your knees slightly bent. Next, lift the weights out to the sides, and the hands a little bend in the elbows, but don’t need to raise them above shoulder level. As in the case of rods of the rod to the chin incorrect technique in the lifts hands to the sides can lead to crushing.
Training medial deltoid muscle has a number of aesthetic and practical useful qualities. In addition to creating a more pronounced muscle definition these workouts can round the shoulders and make the shoulder parts of the hands more attractive (think Michelle Obama or Hugh Jackman). In addition, these exercises can increase strength for everyday activities, such as carrying bags, lifting heavy objects or lifting small children.
Also Mr. Shenfeld recommends the deletion of the two exercises from your Protocol. These are the presses from behind the head while sitting and pull down on high behind the head unit. The first should be deleted for the reason that presses from behind the head can easily stretch the muscles of the joint capsule of the shoulder girdle, and put too much stress on the shoulder joint. The second gives similar effects and, in addition, increases the risk of pinching. Instead, pull the handle to your chest and not behind your head.
«Thrust must be performed in front of him, “. – If you strongly pull the weight behind your head, you can damage the cervical spine. Studies show that thrust to the chest at a high unit uses a large amount of muscle. And I just don’t know any reason why you ought to perform pull down on the high block for the head».