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). It’s the opposite of other exercises.

For vertebral coil exercises, the mechanicals stresses on vertebral joints aren’t the same as for exercises such as squat, deadlift and other exercises with weight. For example, for squat, the spine isn’t arched at the lumbar level. The vertical pressure with the spine’s rounding pushes the nucleus pulposus intervertebral disc backwards, which can compress nerve elements and create sciatic herniated disc.

For abs exercises, it’s the opposite. If during the abs execution you forget to round your back with an intense contraction of abs and obliques, the powerful flexors of hips (psoas major) will increase the lumbar arch. This will move the intervertebral discs forward as they aren’t stabilized by the vertical pressure. Then an excess of pressure at the back of the lumbar vertebral joints can create lumbago or more serious, joints damage by compression and shear.

Share this article if you think it can help someone you know. Thank you.

-Steph

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Understand How Your Workout Works In Your Body (Part 1)

body anatomy

I watched a Jamcore DZ’s video  and I learned good stuff.

I will talk about the training or workout. It’s a simple subject but everyone is lost because of theories and training systems.

A training is a physical activity and we will return to the basic seeing the effects of a training in your body.

Why when we train we like to look at ourselves in the mirror and that makes us happy ? This is what we will see.

Training

training workout

Whenever we do an action, there is a reaction. When we’re training (lifting weights), there is an increase in oxygen consumption then, an increase in blood circulation and then, congestion of the muscle. Congestion depends on 3 important things : nutrition, H2O and muscle isolation.

Nutrition must be the best as possible. Water consumption must be high. Learning to master to isolate the targeted muscle during a exercise allows you to increase the possibility of having a huge muscle.

After the congestion (nutrition, H2O, isolation), there is sweat then, there is the release of hormones called endorphins. Endorphins will make you feel good. It’s happiness and it’s at this moment that you will look at the mirror to appreciate your body.

It’s the process of your body when you do a physical activity (training).

All training programs don’t work for everyone

training workout program

There are training programs that are good for you and some are not. To discover this, there are 2 principle :

  • Execution and mastery of the exercise

  • The experience that comes with time

These 2 principles aim to improve your ability to isolate muscle during exercise. Which means working the targeted muscle without the help of another dominant muscle. I wrote an article about it .

Joints

joints body

To master an exercise, it’s also necessary that you know your joints like oversupination, overpronation or valgus. Choose intelligently your exercises allows you to not break your joints (injury, tendinitis and muscle tears). Don’t do an exercise because someone told you it’s the best exercise in the world, choose an exercise adapted to your morphology.

For example for me, I know that I have the valgus , which means that when I do barbell curls to work my biceps, I have pain wrist. When I do barbell curls with an EZ bar, I have less pain. When I do dumbbell curls, I have no pain, it’s perfect. So for me, the best exercise for my biceps is the dumbbell curls and not the barbell curls because I know my joints.

Another example. When I walk, my feet are outside so when I squat my feet are outside and that’s happiness. If a person tells me that I have to squat with my feet in parallel because it’s the best position in the world, I could say : « Shut up, I know my morphology better than you because I have studied my morphology ».

The elements that influence the exercice’s performance are experience, joint’s flexibility and the respect of the biomecanics laws.

That’s why I’m telling you that you shouldn’t validate a piece of advice without having tested it on yourself. On internet, you can find video like « The 5 worst exercises ». These videos aren’t based on different type of morphologies, so they are not relevant information, it’s just to make buzz. If you want to work on your biceps, try several different exercises and keep the one that suits you best.

Here is another story. I watched a Christian Guzman’s video where he was doing the overhead triceps extension with an EZ bar. I did this exercise for 1-2 months and I noticed that I didn’t have a good feeling even if I had a good execution of the movement. I started looking for another exercise of the same type to work my triceps and I found the lying dumbbell triceps extension and now, it’s perfect.

I needed time to learn the exercise, realize that this exercise didn’t fit my morphology and find another better fit.

You may think I lost time testing this exercise for 1-2 months but I gained experience with this story. It’s by testing yourself the things you can know what is good and what is not good for you. Experience is the knowledge of things voluntarily acquired through pratice in the reality of life.

Share this article if you think it can help someone you know . Thank you.

-Steph

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How To Do Lying Leg Curls

lying leg curls anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on your stomach on the machine with your hands on the handles and your ankles under pads :

  • Inhale and bend your legs trying to touch your glutes with your heels. Exhale at the end of the movement.

  • Back to the start position by controlling the movement.

lying leg curls anatomy

This exercise works hamstrings, gastrocnemius and in depth popliteus.

hamstings anatomy lying leg curls

In theory, it’s possible to target the work on the semitendinous muscle and semimembranous muscle by making an internal rotation of the foot or to target the work on the femoral biceps, long head and short head by making an external rotation of the foot. But in reality, it’s very difficult that’s why it’s easier to target the work on hamstrings or gastrocnemius :

  • With the foot extended to target the work on the hamstrings

  • With the foot in dorsal flexion to target work on gastrocnemius.

Variant

lying leg curls anatomy alternative

It’s possible to do this exercise by flexing legs alternately.

Share this article if you think it can help someone you know. Thank you.

-Steph

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Side-Lying Lateral Raise

side Lying Lateral Raise

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Lying on the side, on the floor or on a bench with a dumbbell on your hand in pronation :

  • Inhale and raise your arm to the vertical
  • Exhale at the end of the movement

When you do « standing » raise, you work the muscle to a maximal intensity at the end of the movement when your arms are horizontal. With this exercice, you work your deltoid in another way. You work the muscle to a maximal intensity at the beginning of the movement. Long sets of 10 to 20 reps give better results

Note :

supraspinatus

This movement works the supraspinous, muscle acting mainly in the start of raise. By changing the start position (dumbbell placed in front of your thigh, on you thigh or behind your thigh), you can work all deltoid’s beams.

To have more intensity, you can do this movement in continious tension without putting the dumbbell on your thigh.

Share this article if you think it can help someone you know. Thank you.

-Steph

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