Machine Trunk Rotation

machine trunk rotation abs

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Attention

Torso’s rotation in the machine are proscribed for people suffering from lower back or having already had a herniated disc, as they might aggravate or reappear this lumbar pathology.

machine trunk rotation abs

Standing on the turntable with your hands on the handles :

  • Rotate your pelvis from one side to the other, keeping your shoulders fixed and controlling the rotation. Your knees are slightly bent to avoid the risk of ligament stretching.

This exercise works mainly external and internal obliques and a little less rectus abdominis. Sets with high reps give better results.

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-Steph

Broomstick Twists

broomstick twist

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs apart and the stick placed on your trapezius above your posterior deltoids. Your hands are on the stick but don’t press on it :

Make a torso rotation on one side then the other, keeping your pelvis motionless with an isometric contraction of your glutes.

This exercise works when your right shoulder is forward : the right external oblique, left internal oblique and a little bit rectus abdominis, quadratus lumborum and extensor spinae on the left side.

For more intensity, it’s possible to slightly round your back. A variant is to do this movement sitting on a bench, which will block your pelvis and focus the effort on your abs.

seated broomstick twist

It’s with sets of several minutes that you get the best results.

Attention

Torso rotations are prohibited for people suffering from low back or having had a herniated disc as this may aggravate or resurgence of this lumbar pathology.

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-Steph

Hanging Leg Raises

hanging leg raises

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Suspended on a chin-up bar :

  • Inhale and back up your knees as high as possible by approaching your knees to your torso.

  • Exhale at the end of the movement

This exercise works :

  • The iliopsoas, rectus femoris, tensor fasciae latae when you raise your legs.

  • The rectus abdominis and a little less obliques work when you move your knees to your torso.

To target the work on abs, it’s advisable to make small oscillations of thighs without never having the knees below the horizontal.

Attention

Rotations of the torso to the machine are proscribed for people suffering from low back or having already had a herniated disc.

Variant

hanging leg raises variant

By raising your knees on the side alternately to the right and to the left, obliques work more intensely.

Abdominal lumbar balance

It’s necessary to work in a balanced way the abdominal’s muscles and the back’s muscles (erector spinae). A lack of tone of hypertonicity of one of these two muscle groups can create a bad posture, and over time, create pathologies.

Example

Hypertonicity of the lower part of the erector spinae (sacro lumbar mass) with a hypotonicity of the muscles of the abdomen, will create a hyperlordosis with an abdominal ptosis. This postural defect can sometimes (if it is taken in time) be diminished by exercises of reinforcement of the abdominal muscles.

Conversely, hypertonicity of the abdominal muscles with loosening (hypotonicity) of the erectors spinae, especially in the upper part (multifidus spinae, longissimus, iliocostalis), will create a kyphosis (rounding back ) with loss of lumbar vertebral arch. This postural defect can sometimes (if it taken in time) be diminished by exercises of reinforcement of erectors spinae muscles.

Hypertonicity erector spinae muscles lumbar vertebral arch Hypotonicity abdominal ptosis

Kyphosis Hypotonicity erector spinae muscles lumbar vertebral arch Hypertonicity abdomen

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-Steph

Incline Bench Sit-Ups

incline bench sit ups

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

Sitting on the bench with your feet under the pads and your hands behind your neck. Inhale and tilt your torso without ever exceeding 20° :

  • Move your torso back up by slightly rounding your back to better target the effort on recuts abdominis

 

  • Exhale at the end of the movement.

This exercise work the entire rectus abdominis muscles and iliopsoas, rectus femoris and tensor fasciae latae (these last 3 muscles help pelvis anteversion). This movement is to do with high sets.

Variant

incline bench sit ups

When you back up, you can do a rotation of your torso to transfer a part of the effort to the obliques.

Example

A rotation to the left work more intensely right abdominal external oblique, left abdominal internal oblique and rectus abdominis on the right. Twists can be done alternately or unilaterally. The goal is to focus on the muscular sensation and it’s unnecessary to incline the bench too much.

Diagram showing the senses of action of abdomen muscle and the system of viscera’s compression

action abdomen muscle system viscera compression

 

  1. Rectus abdominis

  2. Abdominal external oblique

  3. Abdominal internal oblique

  4. Transverse abdominal

With quadrupeds, the entire rectus abdominis muscles passively support the viscera (like a hammock ) and help a little in locomotion.

With human being in bipedal mode, the entire rectus abdominis muscles have hugely strengthened so that the torso and pelvis is upright and prevent the pelvis from tipping excessively during walking or running. They became powerful muscles of contention and they built a strong core to maintain viscera in an active way.

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-Steph

Knee Instability

knee anatomy

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

When the knee extended, external and internal lateral ligaments stretched and prevent rotation of the joint. Standing on one foot, knee wedged in extension, which means that there is no need for muscle action to stabilize the joint.

knee anatomy extension flexion

When the knee flexed, external and internal lateral ligaments relaxed. In this position, the joint only stabilized by the action of the muscles.

knee anatomy meniscus

In flexion-rotation of knee, meniscus moves forward on the side of rotation If the extension of the articulation which follow is poorly controlled, it may happen that meniscus doesn’t back in its place quickly enough. In this case, meniscus pinched between condyles and there may be a meniscal lesion. If during pinching, a small piece of meniscus has been cut, a surgical operation may be necessary to remove it.

knee anatomy meniscus ligament

During asymmetical exercise such as lunges (lunges and dumbbell lunges), it’s important to preserve the knee joint to control movement in speed and straightness to avoid any injuries.

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-Steph

Low Back Pain

 low back pain

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


Audio file :

The most common painful affection of lumbar region is low back pain.

Usually it’s not serious because it’s often due to the cramps to the small paraspinal deep muscles of the back that connect mainly the bony processes of the vertebrae between them.

This happens during an uncontrolled extension or rotation of the spine. When one of these small muscles has an excessive tear or stretch, it contracts right away. The results is that all small neighboring muscles and erector muscles contracting. The back blocks itself and there is a pain but this blocking of the back allows to limit the movements that can aggravate the tear of the small paravertebral deep muscle.

low back pain

This general contraction of the lower back lasts a certain time and disappears most often with the healing of the small paravertebral muscle’s tear. But it’s possible that some people after healing have these contractures localized for several weeks or years.

Note

These back muscles contractures which are generally not severe may accompany more severe vertebral pathologies such as fractures, ligament tears, muscle tear or herniated disc.

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-Steph

Dumbbell Bench Press

dumbbell bench press

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

Lying on a horizontal bench with your feet on the ground to stabilize you. Hold the dumbbells with arms outstretched and your hands are face to face.

  • Inhale and lower the dumbbells to your chest’s level. Bend your elbows and rotate your forearms to have your hands in pronated grip.

  • Press the dumbells back up and do an isometric contraction to isolate the stress on the upper chest. Exhale at the end of the movement.

This exercise works the pectoralis major and a little bit triceps and anterior deltoids.

The difference of this exercise with the barbell bench press is that there is a greater movement’s amplitude, which favors the stretching of the pectoralis major.

Variant

You can do this exercise without forearm’s rotation.

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

-Steph