Anterior Cruciate Ligament Injuries

What's up ? This is THE stephane ANDRE. With my training, I'm interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff. Knee is the largest and most complex joint of the body. There are 4 primary ligaments (with their muscles and tendons) and secondary ligaments for the knee to function properly. Here…

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Abs Stretching

What's up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Lying on your stomach on your hands with your arms extended : Straighten up your chest slowly by tilting your head back slightly Maintain this position for few seconds while breathing slowly to feel the stretching of your abs. Variant…

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Calves Over Bench Sit-Ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Your legs are on a bench with your back to the floor and your hands behind your head : Inhale and raise your torso as high as possible to touch your knees with your head by rounding your spine. Exhale at the end of the movement. This…

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Gym Ladder Sit-Ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Hook you feet in the gym ladder with your thighs vertically. Your back to the floor and your hands behind your head : Inhale and raise your torso as high as possible by rounding your spine. Exhale at the end of the movement. This exercise mainly works…

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Sit-Ups

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Lying on your back with your knees bent. Your feet are on the floor and your hands are behind your head : Inhale and lift your torso rounding your back. Exhale at the end of the movement Back to the starting position but your back shouldn't touch…

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Good Position For Abs

Action on lumbar curvature of the psoas muscle Psoas muscles have other functions than to be powerful flexors of hip. They put the lumbar spine in lordosis, which increases the arch. I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Abs exercises (especially for rectus abdominis) must work with the round back (round your spine).…

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Floor Hip Abductions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Lie on your side with your head and shoulders on line : Raise your leg to an angle of 70 degrees (at the most off the floor, always keeping you knee extended).   Back to the starting position   This exercise works gluteus medius and gluteus maximus,…

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Stretching Of Gluteus Maximus And Hamstrings

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Lie on your back with your legs stretched out on the floor : Bring gently to your torso one leg with the knee flexed. This is help relax hamstrings with the help of your hands. Maintain this position by breathing slowly and trying to really feel the…

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Bridge

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Lie on your back with your hands flat on the floor. Your arms along your body with your knees bent : Inhale and lift your buttocks from the floor by pushing hard on your feet Maintain the position 2 seconds and go down your pelvis without touching…

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Floor Hip Extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Kneeling on one leg and the other under the torso. You're resting on your elbows or on your hands and your arms outstretched : Tuck your opposite leg under your chest Move your tucked leg to the rear until your hip is fully extended. This exercise performed :…

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How To Do Sumo Deadlift

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Standing with the barbell on the floor in front of you. Your legs spread with your feet outside (always in your knees axis) : Bent your legs to have your thighs in horizontal. Your arms are straight, you take the barbell with a pronated grip. Your hands…

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How To Do Dumbbell Sumo Squat

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Standing with your legs apart. Your toes are pointing outwards and you hold a dumbbell between your legs : You look straight in front of you. You inhale deeply. You arch a little bit your back and squat down. When your thighs are parallel to the floor,…

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