Good Morning

good morning leg exercise

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

Standing with your feet slightly apart. The barbell put on your trapezius or lower on your posterior deltoids :

  1. Inhale and bend you torso forward to the horizontal with your back straight, the axis of flexion passing through coxofemoral joint.

  2. Back to the start position and exhale.

It’s possible to make the movement easier by bending your knees.

This exercise works glutes (gluteus maximus), all spinal muscles and hamstrings (except the biceps femoris short head). Besides the knees flexion, hamstrings have the function of retroversion of the pelvis, which allows to straighten the torso. This action performed when the torso bound by isometic contraction to abs and sacro-lumbar muscles.

To have better feeling on hamstrings, it’s advisable never to work with heavy weight. In negative phase, « good morning » is excellent for stretching the back of the thighs. Work regularly the negative phase of the « good morining » helps prevent injuries to hamstrings during the squat with heavy weight.

good morning leg exercise method straight bent leg

  1. Legs stretched while your torso leans forward, extends hamstrings. This make is easier to feel sensations of hamstrings when you straighten up your torso.

  2. Legs bent while your torso leans forward, relax hamstrings. This facilitates flexion of hip.

good morning leg exercise method straight bent leg

good morning leg exercise pelvis stabilization

good morning leg exercise glutes gluteux maximus hamstings

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

-Steph

Tear Of Hamstring Muscle

hamstring muscle anatomy tear

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

In bodybuilding, tears of hamstring muscles are common. This often happens during squat when the torso is too much inclined. All hamstrings muscles (except biceps femoris short head) are extremely stretched and squeeze strongly to straighten the pelvis. Precisely at this point, there may be a muscle tear in the upper or middle part of this muscle group.

It’s possible that the tear of hamstring muscle occur with machine (leg curl). There may be a muscle tear with a heavy weight at the beggining of the movement when legs stretched and muscles stretched.

Usually, tears of the muscular fibers of hamstrings are small and not serious (it’s rare to see a major muscle tear or tendon disinsertion) but these tears are always painful and causes complications.

Indeed, often after a tear on this muscle group, there is a fibrous scar that causes a painful and disabling rubbing for sport practices. And it’s important to note that this scar isn’t elastic and can tear again during an intense effort.

Tip to avoid hamstring tears

To avoid theses muscle tears during squat or deadlift, it’s important to make specific stretching movements for hamstrings, before or between sets.

There are also other exercise like « Good-morning », stiff-legged deadlift or Romanian deadlift which helps because of their combined actions of muscle building and stretching.

After a tear of hamstrings

To avoid having a fibrous scar, it’s necessary to do a re-education a week after the tear. It’s important to do stretching exercises for the back of the thigh slowly. This allows you to stretch the injured muscles and to soften the scar so that it doesn’t tear when you start again the training.

feedback of hamstrings muscles

hamstring muscle anatomy tear pelvis

In modern societies, we sit for several hours. This can create in some people a feedback of hamstrings muscles. This muscles retraction of the back of the thigh puts the pelvis in retroversion and this creates a bad position of the spine.

This poor position of the spine causes the natural curvature of the spine to be lost over time. This results in poor posture, flat buttocks and round back that can trigger spinal pathologies.

To limit this feedback of hamstrings muscles, it’s recommended to do exercises that have a combined action of muscle strengthening and stretching at the back of the thigh as the « Good-morning », stiff-legged deadllift and Romanian deadlift. Then after this exercise session, it’s advisable to do some sets of stretching for hamstrings.

Action of hamstrings at squat

hamstring muscle anatomy tear squat

During squat, hamstring muscles squeeze to straighten the pelvis. This prevents the torso (in this phase the torso is bound to the pelvis by the contraction of the abs and lumbar) from bending too much forward.

hamstring muscle anatomy tear

Note

Fibrous scars can also be treated in parallel by a physiotherapist with manual or mechanical massages to soften the lesion.

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

-Steph

Spinal Disc Herniation

disc herniation

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

First we can say : « disc herniation » or « herniated disc » but I prefer use « disc herniation » in my article.

Disc herniation is a common pathology in bodybuilding. This often occurs because of poor back placement during exercises such as squat, deadlift and rows (barbell bent row, seated row, etc).

During the execution of theses exercises, the main defect observed is the rounding of the back or a flexion of the spine. Because of that discs are pinched forward and loosened backward.

disc herniation

If an intervertebral disc cracked or aged, the gelatinous fluid of the nucleus pulposus moves backwards and can compress the spinal cord or roots of the spinal nerves. The symptoms of a disc herniation depends on the nature of the lesion, the amount of nucleus displaced and the surface that nucleus compresses.

The disc may have a bump or even worse, the nucleus may explode through the surrounding annulus fibrosus. It’s also possible that the posterior ligament that joins the vertebrae to each other is broken. The compressions caused by the rupture of the annulus fibrosus are always painful and incapacitating.

In bodybuilding, disc herniation are mainly at the lumbar level. Often between the 3rd and 4th lumbar vertebrae or between the 4th and 5th lumbar vertebrae. The pain is dull and deep and sometimes with numbness and tingling. Often the pain is in the middle of the back or on one side. The pain extends onto the glutes, pelvis and pubis. Sometimes pain can be felt throughout the leg following the path of the sciatic nerve because the sciatic nerve is compressed at the root (hence the name of sciatic to define this type of pain).

disc herniation sciatic nerve

Usually disc herniation resolve spontaneously and the pain gradually disappears. But in some cases the bump on a vertebral disc doesn’t disappear and can continue to painfully pres on the nerves or it’s a loose piece of intervertebral cartilage that compresses the nervous elements.

In these 2 cases, the doctor will think of doing a surgical operation to remove the part that compresses the nerves.

To avoid having a disc herniation, it’s essential to do squat, deadlift, « good morning » and rows (rows, barbell bent row, seated row) with excellent positioning technique.

Attention

For all exercises done with very heavy weight, it’s necessary to perform a « blocking » :

  1. Take a deep breath and block the breathing to fill the lungs like a balloon. This stiffens the ribcage and prevents the top of the torso form tilting forward.

  2. Squeeze abs stiffens the belly, This increases the intra-abdominal pressure and prevents the torso from sagging forward.

  3. By slightly arching the lower back with lumbar squeeze, this allows to have the spine’s bottom in extension.

These 3 simultaneous actions is what we call « blocking ». This « blocking » has the function of avoiding the rounding or bending of the spine because with very heavy weights, it can create disc herniations .

Note

After a training session with very heavy weights, it’s advisable to do stretching for the spine. There is an excellent exercise to relax the back muscles and rebalance the pressure inside the intervertebral discs. Click here .

Bad position

disc herniation bad positon squat deadlift

For exercises such as deadlift or squat, it’s important not to round your back to avoid lower back injuries.

Disc herniation

disc herniation

Flexion of the spine with heavy weights can create disc herniations at the level of the lumbar vertebrae.

These disc herniations are common at squat and deadlift. This is caused by a bad back position during exercise. That’s why it’s important to work the technique for these exercises.

Disc herniation according to the age

disc herniation intervertebral

From the age of 30 years old, intervertebral discs degenerate and don’t worry, it’s normal, The annulus can crack and the nucleus pulposus dries progressively.

Vertebral discs of people over 30 years old are more rigid, less elastic and the mobility of the spine is more limited. But as the viscous gel of the nucleus pulposus deacreases due to drying, the risk of the vertebral discs moving and compressing the nerves diminished.

Vertebral discs of people under 30 years old are more flexible, more elastic and there is more mobility with the spine. There is a greater amount of viscous gel in the nucleus pulposus which increases the risk that vertebral discs will move and compress the nerves. Disc herniation is very common among young athletes.

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

-Steph

3 Words To Say Everyday

do it now

I read a Nerd Fitness article  and I learned good stuff.

When I was a child, I was reserved and I was full of nonsense. I let go of thinks in my bedroom and I was doing everything at the last moment.

Few years later by doing research on internet about personal development, I found 3 words that help me to build health habits, improve my strength training, prepare meals in advance and pay my bills.

It’s very effective and simple. These 3 words are : Do it now.

Click

click

Often after using something , I left it there and there were tasks that I would leave aside to do the when I was less busy. Do you do that ?

When I came home, I played video games. I bought preprepared foods to save time in the kitchen. And of course, I had beers in my rucksack.

Looks at what was going on :

  • I went looking for a plat but all plates were dirty in the sink

  • After cleaning a plate and eating, I left the dirty plate in the sink.

  • After playing video games, I wanted to sleep but there was a bunch of clean clothes to put on my bed. Bam, I put my clothes on the side and I sleep.

  • I woke up and all my clean clothes were on the floor.

  • I went looking a plate for my breakfast and I saw a bunch of dirty plates in the sink, Bam, I shouted insults in the kitchen.

Every morning, I had a negative state of mind. I was a lazy dumb

Avoid overworking

overworking

When I was looking personal development website, I found this Art Of Manliness video . It’s Do It Now  .

When I watched it I said : « Shit, it’s me. It’s sucks ! ». When I wanted to change, I found some tips of Leo Babauta  and this motived me to :

  • Buid new healthy habits

  • Put my clean clothes in the closet instead of throwing them on furnitures

  • Clean plates immediately after eating. Now in the morning, everything is ready for my breakfast.

  • When I receive a mail, email or a message from my social media, I answer immediately instead of doing a reminder and responding later.

It’s my responsability

responsability

Do you noticed when you put something aside, you should manage it some day ? But I noticed when it happen, I must manage a lot of stuff in the same time that I had set aside.

Be indifferent to things

When we put something aside, it means that we’re indifferent. The problem is the day where we should manage it, we’re too tired.

Mental stress

Without knowing it, we accumulate mental stress by seeing things that have to be done. By exemple when I see a bunch of dirty plates in the sink. I know I need to clean them but I don’t do it.

Wait the deadline

A great exemple of a time when indifference and mental stress reach the maximum. I need to have more time to make my tax return and I have some hours left. Watch this beautiful Homer Simpson’s video , you’ll like it.

Wait, I’ll show how it went. It’s funny because my brother to the same thing now :

Clean clothes on my bed

It was always a problem before sleep, especially when I brought a girl back to my bedroom.

Train later in the day

Somedays, I was able to train in the morning but I didn’t do it. All of a sudden, it’s 23h (11pm) and I still don’t train. I trained at home because the gym closed.

Don’t write an article

Somedays, I didn’s write an article on my blog because there were a lof of cool stuff on Facebook, Twitter, Instagram, Snapchat ou this on Youtube . I had to write 2 articles the next day.

Do it now

do it now

By putting things aside, we find ourselves doing a lot of work because everything ends up at the same time. « Do it now » allow us to do 3 importants things :

Less work

We can work less and have the same results. Why work more and have more stress ?

It’s done

Anyway we have to do this task so let’s do it now. In this way, it’s done.

Less mental stress

Each time we make procrastination, we worry more about this task in our subsconscious. Improve our subsconscious, it’s improve our lives.

Do you know the 3 seconds techniques to talk to a girl ? it’s the same to do a task, more you wait and more doubt will make you become lazy.

Train today

If you do your training at the end of the day, do a micro train when you wake up. Do pushups and abs to be in mode « I’m in good shape ». This is will help you to stay motivated to do your training after school/work.

Cook meals for all the week

If you cook all your meals for the week, do it on Sunday. Prepare all your meals in advance to avoid to eat unhealthy during school/work. You don’t have excuses.

Emails

If you want save time with your emails, read and answer immdiately or archive.

Dirty plates

If you want clean plates everytime, clean your plates after eating.

Clean clothes

When your laudry finished, immeidately put it in your closet.

Letters

Open the letter and manage it immediately.

Do you have a funny story and the conclusion is « I can’t believe I was so lazy » ?

-Steph

P.S. Do you want free workout programs ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my workout program, I use Jefit