Factors to Consider in Weight Training
We will list the main factors on which we must base to choosing one or the other exercises in weight training plans.
Main and auxiliary muscles
The muscles involved in movement (with reference to joint action) as well as agonists in this financial year, as they may differ in seemingly similar gestures. Eg conventional biceps curl, hammer curl or curl concentrated.
Learn about different varieties of exercise can help us to implement certain muscles, giving preference to some over others or even for training with injuries.
Equipment needed
Different exercises the same muscle group can move quite different amounts of charge. Fitness centers now offer a very wide range of material but can also run into more limited facilities or even home gyms or individuals.
At present we can count on self-loading, free weights, pulleys, specific machine unstable or vibrating platforms to achieve optimal stimulation.
Joints
In this case we basically distinguish between single joint exercises (known in the fitness world as “isolation”) and multijoint exercises (known as “general”). The latter involve different muscle groups as well as much larger portion of the body, moving loads far above the first type.
Alignment of body segments
This refers primarily to the placement of the subject in the bank, machine, etc.. and possible tensions or incorrect alignments are mostly suffer unnecessarily.
In this case we can see how the bench press can provide an excessive strain on the lumbar spine to support your feet on the ground instead of a raised surface or amended in some exercises like the pull, which for many years carried out after neck and now recommended to the chest.
Difficulty of enforcement and security
Some movements or exercises require greater technical skill by the client / student. Typically, machine exercises are safer and simpler than free weight training, more if we perform, for example, on unstable surfaces.
At initial levels of training we always opt for simple implementation exercises, mainly machinery and basic movements.
String open / close
We distinguish between closed chain, where we have the / s tip / exercise is performed entirely in contact with the surface (may be soil or dominated bar, for example) or the open chain, in which at least a limb loses contact. For leg training can see closed chain machines (leg press) or open (quadriceps extension). Normally Closed chain exercises involve a much larger portion of muscle, usually speak of multijoint movements, while the open chain require more stabilization.
Another possibility that may be useful in infrastructure with little material (as may occur in the case of collective action) would be based on finding closed chain exercises combined with periods of open-chain movement for self-activation for each gesture into one . For example, squats with hip abduction concentric phase.
Lumbar strain
Depending on the type of movement or body position will have a greater or lesser pressure on the vertebral spine, especially in the lower back and is very important as prevention or in cases of back disorders. As technicians we must seek alternatives to different exercises to relieve possible tension. Ex: Birds (posterior deltoid).
According to studies performed, the position of lying supine (face up) is less pressure exerted, while exercises in which inclined the body forward are those involving tension
Stabilization level
Also related to the degree of difficulty of exercises performed may involve greater or lesser degree to the stabilizing musculature. Much of the work function or new trends is based on the use of movements with a high degree of instability to involve mainly the muscles of Core.
While it’s true that some exercises such as abdominal muscle activation offer more to be in unstable, if you really want to develop hypertrophy or maximum strength, we seek high loads on conventional surfaces, since the very instability that would undermine “concentration” in the muscle tension performed.
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