Archive for December, 2009
A carpal tunnel wrist brace is a splint or support that looks like a fingerless glove. It stabilizes your wrist in a straight and sometimes slightly bent- back position. It keeps
Wearing a carpal tunnel wrist brace minimizes pressure on the median nerve and allows you a period of relative rest from movements that worsen the carpal tunnel syndrome. It keeps the wrist from bending and preventing pressure on the median nerve. It intentionally designed for different purposes such as for particular jobs or for wearing at night. The carpal tunnel wrist brace is most effective if they it is used as soon as symptoms of such disorder are noticed, or even by those brought about by other causes.
These following guidelines should be aptly considered when using a carpal tunnel wrist brace. * When worn to stabilize the wrist during sleep, a wrist splint can reduce pain and pressure on the median nerve. * A wrist splint is not a substitute for good workplace design and proper body mechanics. Some experts advise against wearing a wrist splint while working, because doing so can strain the hand’s tendons. * A wrist splint is a helpful short-term treatment for carpal tunnel syndrome. However, long-term use can cause your muscles to weaken. During and after a period of splint use, exercising and slowly increasing hand and wrist movements will help prevent your wrist muscles from weakening. Carpal tunnel wrist brace are available in drugstores and pharmacies without a prescription. It is also sold by recommendation from an orthopedic doctor by some medical supply houses. Physical and occupational therapists can make custom-fit splints from lightweight materials that are more comfortable to wear.
Here are some carpal tunnel wrist brace brands that you can find in the market designed to personally suit your style. * Universal wrist wrap provides protection and support for the wrist during periods of activity. Ambidextrous wrap design with velcro closure. * Support wrist splints are designed to prevent re- injury or stabilize the wrist following injury. * SportAid wrist brace are pre- shaped removable aluminum palm stay that is covered with suede stay pocket. * Mueller wrist supports are elastic in a unique knit that give even compression and allow full range of movement during activity. This fits either right or left hand. * Ace Plus wrist wraps are pre- shaped that protects and supports injured wrist during strenuous activities. Hook or loop fastener for easy adjustment. Adjustable strap helps immobilize wrist. * Pil- O wrist splints are adjustable. It is shaped for maximum healing benefits by gently immobilizing the wrist, hand and fingers in a neutral position. Unique design prevents you from holding your hand in a harmful position while sleeping. Velcro strap allows for easy adjustment with a soft foam cotton lining.
Jada Slover
http://www.articlesbase.com/diseases-and-conditions-articles/how-to-use-the-carpal-tunnel-wrist-brace-734728.html
Yoga is a gentle exercise that can help align the body, ease the mind, and restore a sense of balance and wholeness to your life. Best of all, unlike other forms of exercise like weight-lifting, yoga equipment is relatively simple and inexpensive.
You don’t need special shoes as most people perform yoga barefoot. For clothing, a pair of shorts and a slightly fitted shirt will take care of the apparel you need. One essential piece of yoga equipment you’ll need is a yoga sticky mat. A yoga sticky mat gives your hands and feet some traction and allows you to assume the different postures without fear of slipping and sliding.
As you work out, the mat will probably get soiled with sweat. You can clean most mats with a mixture of water and vinegar. Vinegar is a great low-cost natural cleaning ingredient that kills mold and bacteria. Another piece of yoga equipment is the yoga ball which is used to give you extra support as you assume certain postures such as the backbend. They can also be used as chairs-used in this way, they enhance balance.
Depending on which postures you will be practicing, you may also want to consider getting yoga blankets, blocks, and straps for further support for your head, neck, arms, and back. A book or DVD is helpful for beginners. Even if you’re taking a yoga glass, it’ll be nice to have a reference at home for various postures.
Yoga provides many benefits for very little financial investment. With a relatively minor expenditure, you can quickly be on your way to a healthier you.
You don’t need special shoes as most people perform yoga barefoot. For clothing, a pair of shorts and a slightly fitted shirt will take care of the apparel you need. One essential piece of yoga equipment you’ll need is a yoga sticky mat. A yoga sticky mat gives your hands and feet some traction and allows you to assume the different postures without fear of slipping and sliding.
sunshine03
http://www.articlesbase.com/tools-and-equipment-articles/yoga-equipment-674886.html
You should be honest with yourself. It goes through your head several times before you decide to buy a product that claims to have a quick fix solution to weight gain. But the idea of a pill that magically makes you lose fat and an advertiser who uses big words and graphics to convince you that its scientifically conceivable makes you break, right? At least that is how I feel. Even if you don’t buy it you want to, right?
I did some research and find out how consumers can tell if a weight loss product will be effective or not. I found a report issued by The Federal Trade Commission about claims that weight loss companies when they try to sell their products to you.
And frankly, the feeling you’ve had all along is true. They came up with some weight loss claims that are impossible.
To be more specific, you’ve heard of weight loss products that say you’ll drop the pounds just by wearing a special belt or rubbing cream on your trouble spots. It would be nice, but according to the FTC there is no substantial evidence that using external products will generate any weight loss.
They also found that a product can’t “block” the absorption of calories enough to cause significant weight loss, if any at all. It is simply a fact that the calories you take in have to be burned off or they are stuck there.
Another claim says that you can lose weight without diet or exercise. Not true. In fact, you may even gain weight if your unaltered diet includes eating more calories than your daily needs. To be more specific, the potential weight loss from a non-prescription pill that increases metabolism or blocks absorption of calories likely won’t be more than a quarter to a third pound per week.
One last false claim is that a product will cause permanent weight loss. Just like fat can always be burned off, it can always be added on.
So now that you know some of the things that don’t work you can focus on what does. There are many products out there that do work, and work well. Those that promote overall health like zone diet meals, athletic equipment, fitness videos, some appetite suppressants and many more weight loss products have a good degree of effectiveness on certain individuals. Just do a little research to find out what will work best for your body and your lifestyle.
Jed Baguio
http://www.articlesbase.com/health-articles/weight-loss-methods-that-dont-work-124951.html
The Traditional Squat
The traditional squat should be one of the first squat techniques to learn. In this movement, the bar is placed high on the back. This is sometimes known as the bodybuilding squat. The shoulder blades should be retracted to help support the bar. Wrists can either be rigid or extended power-lifter style, depending on flexibility. Keeping the elbows beneath the wrists can be important, because outside of this position, the shoulder may rotate. This can impinge the rotator cuff and may actually pinch a nerve and make the arm go numb for some people.
Stance is just about shoulder width. Foot orientation is “natural”. When you are standing casually, this is “natural”. Most people will find that the feet are pointed slightly outwards. This is fine – in fact, forcing the feet to point straight ahead can place enormous torque on the knee joint and cause injury. I have had surgery on my right anterior cruciat ligament, and as a result, my right foot is exaggerated – it points at about 2 o’clock. This is my natural stance – right foot pointed more than the left – because the surgery has altered my leg alignment. Trying to force my leg into an unnatural alignment would only cause injury.
Traditional barbell Squat.
There is much debate about proper alignment of the hips when performing a squat. Slight lordosis is typically recommended – this means the back curves inward slightly and is not rounded. This engages the spinal erectae, or muscles that protect the spine. A neutral hip position can also be used. For the neutral hip position, you simply rotate the top of the pelvis back and bottom of the pelvis forward to flatten the back. Do not exaggerate this movement – too much of a “thrust” and the back will round – just use enough rotation to make the back neutral. Keeping the head facing straight ahead with respect to the torso rather than looking up or down also helps align the spine and protect it from injury.
Descend as if you are sitting in a chair. A common mistake is to allow the knees to bend so far that they extend well beyond the toes. The bodybuilding squat places a bit of stress on the knee joint, and the farther the knees track forward, the more stress is placed upon the joint. By “sitting back” so the weight is transferred through the heels rather than the toes, you assure that tension is on the quadriceps more than the knee joint. It takes balance and flexibility to execute this movement correctly. Some people place their heels on blocks. While this improves balance, it is a compromise for lack of ankle flexibility. A better approach would be to address the root cause (lack of ankle flexibility) through stretching, rather than to eliminate the symptom by using blocks.
Descend as far as you can go without the knees tracking forward excessively or the torso bending too far forward. Most people through practice and with appropriate flexibility can descend to thighs parallel or beyond. There is nothing wrong with going below parallel if you are healthy and your flexibility and strength allow this full range of motion. If your torso begins to bend forward, beyond 20 – 40 degrees or thereabouts, you are at the limit of your range and should stop the movement. Excessive “lean” simply places extra stress on the lower back and can lead to injury. Try to maintain the torso as erect as possible – perfectly vertical is ideal but a slight angle is common.
Powerlifting Squat
If you place the bar farther down your back – below the deltoids and across the rhomboid – you are using a power-lifting squat. Stance is usually a bit wider than shoulder width. Torso lean will be more pronounced due to the shift in center of gravity. The power-lifting squat places more stress on the lower back and less stress on the knee joint.
Again, descend as if “sitting back into a chair” and let your body dictate the proper range of motion. Shooting for parallel is ideal but do not exceed your body’s parameters – if your ankle flexibility, lower back strength, or other factors prohibit the full range of motion, then an abbreviated range is necessary until the supporting muscles are strong and flexible.
Athletic Squat
A bar position between the previous two is known as the athletic squat. This is a compromise between the bodybuilding and power-lifting varieties of squat.
The athletic squat is a trade-off between stress on the knee joint and stress on the lower back, and is a great movement to use in various phases of training.
Sumo Squat
Taking an excessively wide stance is necessary to perform the sumo squat. Do not try to keep your legs pointed forward during this movement. If you try to bend at the knee with a wide stance and feet pointed forward, your leg will twist at the knee joint. This not only stresses the joint, but also stretches the ligaments and can injure them.
Feet should point farther out than your natural stance, so that the leg bends in a plane that does not allow twist or excessive torque on the knee joint. The sumo squat will employ more muscles in the inside of the thigh than the traditional squat.
Box Squat
Another variation of the traditional squat is the box squat. In this movement, you squat until you are sitting on a platform or box. This is typically placed just at or above parallel. It is essential that you transfer all weight to the platform, pause, and then drive upwards. This technique works the weakest range of motion by forcing you to have a “cold start” from the bottom. Squeeze the glutes to drive upward and keep the torso as vertical as possible (many people make the mistake of leaning forward before driving up from the platform, and this may lead to injury).
Box Squat.
The box squat will employ more of your hamstrings and glutes than a traditional squat, but helps strengthen the weakest range of motion and is sure to help you increase your maximum squat poundage. By transferring your weight completely to the platform, you eliminate the “stretch-shortening cycle” which uses “recoil” or “spring” energy to help drive back up from the bottom of a traditional squat.
Ski Squat
Squatting against the wall is known as the ski squat. Step about 2 feet away from a way, take a natural stance, then lean back onto the wall. Support that position for 20 – 60 seconds. It is important to work this movement through all ranges of motion, because you will only gain strength in the range that you are working.
A common practice is to keep the start position, then slide downward a few inches and maintain that position for 20 – 60 seconds, then slide down again, etc, until you finish the last “rep” at parallel or below.
Front squat
A front squat involves placing the bar across the anterior deltoids or the front of your shoulders. If you have sufficient wrist flexibility, you can grasp the bar and allow the fingers to bend back towards your body to support the bar. Many people lack this flexibility and must use an alternate method. This involves crossing the arms and then lifting them to support the bar. The front squat forces the torso to remain nearly vertical.
The location of the bar shifts the center of gravity and assures that more tension is placed on the quadriceps. Because most people lack the upper body strength to handle heavier weights, this movement is typically a periphery movement – not enough weight can be loaded to make it an effective primary movement.
Plie Squat
Stand on the bench and grasp a single dumbbell. Now, taking a wide stance, squat down with the dumbbell dangling between your legs. Lower yourself as far as your flexibility and balance permit, and then drive back up to just short of lockout. This is known as a plie squat.
Like the sumo squat, it can help work muscles in the inner and outer thighs that don’t receive as much attention in the traditional squat. The advantage of a plie squat is increased range of motion when you are elevated on a bench.
Jump Squat
If you explode upward during a squat and even jump from the ground, you are performing a jump squat. This is a great neurological movement – it will improve explosive and overall strength.
Jump Squat 2
It forces the muscle fibers to fire in unison, and improves the efficiency by which your central nervous system uses your leg muscles. This is a great movement for people in explosive sports like basketball or track.
Breathing Squat
Squats can be incorporated into mega-sets that will not only induce muscle growth and burn a tremendous amount of calories, but will improve your cardiovascular health as well. These squats are known as “breathing squats.” You perform about 10 rhythmic repetitions, exhaling as you ascend and inhaling as you descend. After the 10th rep, you take an extra breath between reps (i.e. down + breathe in, up + breathe out, breathe in, breathe out, down + breathe in, etc.)
After about 5 more reps like this, take two breaths between reps, etc. It is important not to perform breathing squats with a light weight – these are only to be employed when required to obtain extra repetitions. If you use this technique without sufficient weight, you can actually hyperventilate and become dizzy or pass out!
One-Legged Squat (King Squat)
While there are many, many more variations of the squat, the last squat that I would like to mention is the “King squat” or one-legged squat. Ian King takes credit for this movement. Take a natural stance. Now, take one leg and extend it out so it is as close to parallel with the ground as your flexibility and strength permit. If possible, grab your toe with your same-side arm (you may not be flexible enough to do this).
One-Legged Squat (King Squat).
Eventually, try to perform this movement “free standing” but to start, take the opposite arm and grasp a frame or pole to balance yourself. Now, using the leg planted on the ground, lower yourself as far as you can go without your raised leg touching the ground or losing balance. This is the one legged squat and is a great exercise to address weak-side issues (work the weak side first and don’t exceed weak-side reps with the strong side) and also to improve flexibility and overall leg strength.
Conclusion
The squat should be a staple of leg training, but there are plenty of varieties to keep training challenging and interesting. This movement places so much stress on the body and works so many muscles at once that it has been shown to affect your hormones! Many people report growth in all areas of their body – including their arms – simply by performing heavy squats. The squat is not only a strength and hypertrophy (muscle growth) exercise, but can provide a great cardiovascular workout as well. The squat will be a key tool in your quest for your peak physique!
Adam
http://www.articlesbase.com/bodybuilding-articles/the-complete-squat-reference-701538.html
What is the difference I hear you ask? For most people the answer would be nothing.
Whether you sit on a shoulder press machine and press your equivalent bodyweight above your head or kick up into a handstand (against a wall ) and lower head to the floor and push back up again, there does not seem to be a difference.
You would think that if you could do one, then you could do the other.
Well in 99% of cases, that is not the case. Surprisingly, for most people and especially those who lift weights, handstand pushups are far harder to perform than shoulder presses.
In a shoulder press movement, and especially on a seated press machine, you do not use a single muscle to balance yourself. By using the secondary muscles in the shoulders, you are working them a lot more and from different directions as you keep balance in a handstand pushup. More effort is needed and greater shoulder strength required to perform a handstand pushup.
Other benefits of handstand pushups are in increase in blood flow to your brain and vast improvements in spatial awareness. Most people, who have never tried to do a handstand, or rarely find themselves upside down for that matter, become disorientated and lose their bearings.
After only a few attempts, your brain becomes used to seeing things from a different perspective, which greatly improves spatial awareness, and with the increased blood flow, improves your well-being.
Handstand pushups also offer much more range of movement. When performing shoulder presses, the weight bar is lowered as far as the tops of the shoulders, and then pressed back up.
When you become stronger and more confident at performing handstand pushups, you can raise your hands by placing them onto books and even chairs. A handstand pushup between two chairs almost doubles the distance you have to travel until your head touches the floor and is an extremely impressive feat of strength.
On top of all the health and strength benefits of handstand pushups, you do not need to visit a gym or spend money on weights for a home gym.
Handstand pushups can be performed at home and build tremendous shoulder and upper body strength that far outweigh the benefits of using weights.
If you find, you do not have the strength to perform a single pushup, start by kicking into a handstand (against a wall) and just hold this position for time. The strength gains from just doing this will be dramatic.
If you want superior upper body strength that will blow you away, then turn your training upside down and include handstands into your daily routine.
James Holder
http://www.articlesbase.com/fitness-articles/which-is-better-handstand-pushups-or-shoulder-presses-76592.html
The first mei tai carriers were just left over scraps of material that Chinese women used to strap their babies to their bodies so they could do their chores in the house and field and have their babies with them. The pronunciation is may tie.
The traditional carriers were cloth cut in a square shape that had four ties that were not padded. These were tied together to make a pouch for the baby and the ends were tucked. During the 1960’s a copy of this kind of carriers that varied some from the original became popular in Australia. In 2003 a design with padding was introduced into the United States and it caught on. It had had a lengthier body and top straps and the way it was tied differed from the original, and more resembled the wraps which are common today.
These days the mei tai carriers are done in various designs, though all of them use the innovations introduced in 2003. This carrier can be used to position the baby in the front or on the parent’s back. Mei tai carriers are now popular around the world. The baby is seated in the square of material and infants to toddlers can be carried on the front or back in this way. The carriers are made in various colors, but a lot of them have black straps and outlines that match with what you are wearing that day.
It only takes minimal practice to get the hang of tying the straps and securing your baby in a position that is comfortable and safe with the child secure against your body. If you want to wear it front style tie it on as if it were an apron. Pick up your baby and holding him in front pull the mei tai carrier up and place it over each shoulder. After the straps are over your shoulders make an X of them in the back and bring their ends back to the front by way of your underarms and tie.
Mei tai carriers can be worn on the back. This configuration is a little harder to do, but not bad once you learn how. First, lay the carrier on your couch. The straps should be spread out. Put your baby on the carrier and fold it around him placing it over his legs until the bottom strap is lying on his stomach. Next sit on the couch in front of the baby and wrap his legs making them go around your waist. Then tie the bottom straps securely around your waist. The two large or top straps are then pulled up and over your shoulders – while you do this the carrier and the baby are lifted up to your back. As you pull them stand up lifting the baby and pull the straps across your chest. Cross your back with them another time and bring them to the front again, crossing them, and tie them in a tight knot.
Mei tai carriers are historical and new and you can use one to carry your baby with ease. It just takes a little practice, but soon you will be enjoying your mei tai carrier.
David Cummings
http://www.articlesbase.com/home-and-family-articles/mei-tai-carriers-wisdom-from-the-east-670854.html
Something you need to keep in mind and never forget is that when you exercise, you are training for life. You still may spend an hour a day in the gym, although that will still leave another 23 hours or so for your muscles to function without using any fancy equipment.
Whenever you do any type of exercise, the movement of your body during the exercise is known as the range of motion. The more difficult the range of motion is, the more effective the exercise will be, because your body has to work twice as hard to perform the movement.
Take for the instance the classic dumbbell bicep curl. If you aren’t familiar with the exercise, it is performed by standing up straight with your palms facing forward, and a pair of dumbbells held down by your sides. You’ll contract your biceps to bring the dumbbells up to your shoulder height, then repeat the exercise as many times as you wish.
Using that same movement for exercise on a bicep curl machine, you should sit down, brace your upper arms on a pad, grasp 2 handles that are in front of you, then perform the same movement as above to move the handles in an upward motion.
Now, looking at the muscle contractions in this exercise, you are contracting essentially your biceps if you are using the curl machine, and that is pretty much all you are doing. When you use the machine you are sitting down, which will limit just how much your shoulders give. The machine has several muscles used in this exercise limited to the biceps, as well as
the muscles in your forearms and fingers.
Most of the time, when using machine weights, you will always be limited as to what type of exercise you can perform. You must always follow a strict procedure, which is pretty much the same with free weights. Unlike free weights, machine weights offer a certain degree of resistance.
One of the best thing about free weights is the fact that you move a little chuck around to select the weight you want to use. Instead of dragging it over to your exercise area, you simply select it on the machine. When you are tired during a workout, this can be a blessing.
A lot of people argue in the fact that free weights are the best for your body. While this is normally true, many people out there feel that machine weights are the best. There are pros and cons with both machines, although free weights have been around a lot longer and have been proven time after time to achieve dramatic results.
Body builders for example, have used free weights over the years to build very impressive bodies. If you ask most of them about machine weights, they would probably laugh at you and tell you that you need to quit joking around.
In a nutshell, free weights will use more of your muscles than the machines do, which makes them more effective overall. This doesn’t mean that the machines are a waste of use, as they offer some great advantages. In some cases, it is best to stabilize the muscles that are being used in a movement, which is where machines are the best to use.
The decision on which to use for you should be based on what you hope to achieve with lifting weights and where you plan to use the equipment, such as home or at a gym. Both systems are great for your body, although the free weights are best to use if you want the best possible workout, and always ensure that your muscles are getting the right workouts they need.
Allan Wilson
http://www.articlesbase.com/non-fiction-articles/free-weights-versus-machine-exercise-107707.html
If you’ve decided it’s time to get fit good for you. Many decide they’d rather do it from the comfort of home and that’s a great idea because you don’t have to try to find time to get to the gym. It’s all in the comfort of your home. But you’ll want to get the best home fitness equipment your budget can handle.
The most important thing to remember is that you don’t have to go broke to get fit at home. Yes there are those fancy machines that can break your pocket book but you really don’t need them to stay fit. There are some excellent fitness equipment options that are very affordable. These 10 basics for your home gym which will help you get into shape in no time!
1. Weight lifting gloves
Although not a piece of equipment but certainly essential to avoid developing calluses on your hands and to provide you with a much better grip your weights making using your fitness equipment a lot safer.
2. Weight Training For Dummies
This great little book just can’t be beaten for simplicity, ease of use, terrific diagrams, and a little bit of humor too. Although there are plenty of weight training books available this is by far the best in my books and the perfect way to learn about your fitness equipment.
3. An Exercise Mat
Your exercise mat is the most basic equipment you’ll need. You can use this to do your weight work outs, abs workouts, and for general stretching before moving on to your fitness equipment.
4. Exercise Ball
An exercise ball is one of the most versatile pieces of fitness equipment to have. It’s good for strengthening the back, doing ab workouts, and doing overall strengthening and toning exercises. It even works great for sitting on while working on the computer or watching TV.
5. Ankle Weights
Cheap and a great addition to your fitness equipment. They are nice and compact so you can even drag them along if you travel and they are perfect for a variety of lower leg work outs including toning and strengthening exercises.
6. Barbells
A barbell set lets you do heavier weights and it also allows you to do a nice range of exercise. You’ll get a bar plus around 160 pounds of weights so you’ll be able to do squats, and lower leg exercises. Your barbell is an important part of your fitness equipment.
7. Hex Dumbbell Set
A 100 pound dumbbell set is best but you can get away with a 50 pound set. You need a minimum of two 5 pound, two 8 pound, and two 12 pound weights to complete your fitness equipment basics.
8. Bench
Your bench is a basic part of your fitness equipment needed to do chest and back exercises. It’s also good for abs and triceps work outs. Make sure the bench you buy is adjustable so you can incline it or decline it.
9. Resistance bands
Your fitness equipment needs to include resistance bands which will allow you to give your full body a workout. And they are so small you can pack them anywhere you go. These bands are perfect to work different muscle groups in a variety of ways that are different than your weights so they provide excellent versatility to avoid gain plateaus.
10. Cardiovascular
Your cardiovascular equipment might include a stationary bike, a treadmill, or a step. The step is used quite regularly with aerobic type exercises in.
That’s it! That’s all the fitness equipment you need to do a full workout. Now that’s not so bad is it? You’ll be fit in no time at all!
Ramone Stevenson
http://www.articlesbase.com/health-articles/the-best-home-fitness-equipment-132861.html
Everybody’s got them. Sometimes you notice them, sometimes you don’t. But there is nothing strange about having one side smaller or less developed than the other! It can happen for a variety of reasons, including genetics, reduced circulation or innervation (which is basically the amount of nerves going to the muscle) to the smaller muscle, previous injuries, or even small anatomical differences.
If you’ve got a significant size or strength difference between sides, this information is for you. The following techniques will help you to even out those lagging bodyparts once and for all!
These techniques can be incorporated into your regular workouts very easily, allowing you to quickly bring up those smaller, less-developed bodyparts. Several of the techniques work by increasing training volume, some work by increasing resistance, while others work by targeting the specific physiological causes of the difference (circulation and innervation).
1. “One and Two and One” Reps
This is a dumbell technique that increases the training volume for the smaller muscle. For this technique, you’ll use the same dumbells in both hands.
Start with one rep with the one arm of the smaller part. For example, if you’re doing curls, do one dumbell curl with your left arm. Now do a single rep with BOTH arms (right and left) at the same time. Immediately do another rep with the smaller arm again.
Your smaller bodypart will end up getting 50% more work than the larger side.
2. “One and Two and One” Sets
This approach is very similar to the rep technique explained above. This time, however, you will do one set of an exercise for just that single side, rest, then do a set that works both sides. Then you’ll go back and do a set with just the smaller side again. This will also increase the “smaller-side” workload by about 50%.
This approach also utilizes dumbells rather than barbells in order to allow for single-limb movements.
This “staggered set” approach is more effective for leg exercises than the “staggered rep” technique explained above simply because it’s tough to find an exercise that you can do the “rep” technique effectively with. For legs, you will follow the exact same routine, doing a single-leg set, then a double-leg set, then a single leg set.
3. Uneven Weights
To do this technique, hold a dumbell that is somewhat heavier in the hand of your weaker side. This can be a 5 to 10 pound or more difference, depending on the exercise. Do your set as you normally would but stop completely when your weak side can’t continue.
This technique increases the resistance on the weaker side, helping to bring it up to the level of the stronger side. Stopping the exercise when the weak side is fatigued ensures that the strong side does not get stimulated as much. This allows the weaker side to more easily catch up.
4. Use Dumbells For All Your Exercises
Dumbells force each side of the body to take full responsibility for their part in the movement. When using machines or barbells, the strong side can have a tendency to take over the movement and assist the weak side, limiting its development.
Simply switching to completely dumbell-based training for a period of time can help bring up the lagging part quickly without even having to use these special techniques.
5. Targeted Negatives
Finish each bodypart workout with a single set of negative training for the weak side limb. For example, if your left bicep is weaker, when you’ve finished your regular bicep workout, do one set of negative-only training for the left bicep.
One of my favorite ways to do negative training for biceps is using the Preacher Bench. The bench allows you to stabilize your upper arm more effectively than if you are standing.
Sit in the bench and hold a heavy dumbell in one hand (the weight should just a little higher than your 1 rep max). Now use your other arm to help with the “up” phase of the movement.
Once you’re at the top, start to lower the weight down. Fight gravity all the way down – don’t just try and slow the weight down…actively try and lift it up while gravity is forcing it down. This is the most effective way to execute negative training.
Have your free hand ready to slow the dumbell to keep it from slamming your arm down if you lose strength.
This technique will help to build strength in the target muscle, helping to address the innervation issues that may be causing the lagging development.
6. Targeted High-Rep Training
Start each bodypart workout with one light, high-rep set for the weak side muscle. For example, for a smaller or weaker right tricep, start each tricep workout with one set of high-rep single-arm pushdowns. High-rep in this case means 50+ reps.
This very high rep set will help to increase circulation to the target muscle, improving its ability to gain mass. This increase in circulation means more available blood, which means more nutrients get to the muscle, which means more muscle growth!
If you’ve got a lesser-developed muscle on one side of your body, give these training techniques a try. They can help you rapidly even out differences between your two sides.
Nick Nilsson
http://www.articlesbase.com/muscle-building-articles/when-one-side-of-a-muscle-group-is-smaller-than-the-other-how-to-train-to-fix-it-588849.html
The Third Annual Pacific Open bench press and Deadlift Championships.
The Valley Athletic Club.
September 13th 2008.
If ever a Powerlifting Contest resembled a Pro-Sports “All Star Game”, This was the Contest. The amount of Records both attempted and set and the National/World Class lifts completed, for the number of lifters was truly astounding! Go to the The World Association of Bench Pressers and Deadlifters to see all of the statistics to this Tournament and you will be amazed.
How did “The Vancouver Powerlifting Club” perform? Lets go back to when Robert, Nancy and I left from Vancouver on Friday, September 12th and find out. As always the drive to the Border and down the I-5 was a lot of fun, a lot of laughs and time seemed to go by quickly. We all weighed in successfully below our weight Division limits then went to a Mexican Restaurant to replenish.
Thank goodness for “Bottomless” Nachos and Salsa! I think Nancy and I consumed chips and salsa continuously until the Main Courses arrived. Next time Robert has to bring his “A” game to the Dinner Table to keep up. After a great meal and as always, great conversation (it always a great time with Robert and Nancy) it was time to rest relax and get ready for “The Pacific Open Bench Press and deadlift Championships”.
The Vancouver Powerlifting Club reconvened the next morning for Breakfast downstairs at the Hotel at about 7:45 am. After loading up on the perfect pre-contest fuel, by mimicking everything Nancy ate, we were on our way to the contest which was about 5 minutes away.
The Contest:
The warm-up area was spacious, we used the Fitness Centre which attaches to the gym where the contest was located and gave our selves a lot of time for a “Stress Free” environment. The warm-ups went off without a hitch, on to the “Third Annual Pacific Open Bench Press and Deadlift Championships”, Nancy, Robert and I are ready to lift…
Nancy Carpenter: First Place Bench Press./198 lbs. at 148 lbs. Division, 45 – 49 WABDL Women’s Canadian Record. An incredible feat of strength, almost 200 lbs. Nancy is always focused, stoic and of course powerful. A 200 lbs. Bench Press and beyond is hers in the near future. This I promise. Nancy is also the Best Coach I could ever have.
Robert O Smith: First Place Bench Press./545 lbs. at 308 lbs, Division, 65+ Master Men’s. To see the real story of Roberts contest go to Benchbozo.blogspot.com to see his two valiant attempts at 600 lbs.on video. Robert is already the strongest Bench Presser over 65 years in the world but, astoundingly Robert seems to be just getting started. 600 lbs. will happen dramatically at the WABDL World Championships this November in Las Vegas.
Jody Cranston: First Place Bench Press./375 lbs. at 181 lbs. Division, Sub-Master WABDL Canadian Men’s Record~and~First Place Deadlift/568 lbs. at 181 lbs. Division, Sub-Master Men. First, the Bench Press. I am very happy with 375 lbs., it felt fast and controlled, I know I will be able to do even more in the future. Now, the Deadlift. My final lift, 568 lbs. was solid, almost light…almost. I can’t wait to try heavier in the future.
The Aftermath:
I love Statistics, especially good ones like “The Vancouver Powerlifting Club’s” for this meet. But, usually the true highlights for any meet lies between the numbers, this tournament was no different. Robert and Nancy’s two attempts at over 600 lbs. and 200 lbs. respectively cannot be overstated. I know my tenacious friends and teammates will break those barriers soon. The overall quality of the lifting at this contest was Phenomenal, better lifts then most Federations Nationals. As always the experience was awesome, especially with Robert and Nancy to share it with.
Post Script:
After the tournament I realized that I didn’t get my Medals. I was warming up for the Deadlift when the Bench Press Awards Presentation was happening. By the time they were presenting the Deadlift Awards to my division they ran out. They are being mail to me. I told Richard Schuller,(a Multi-National Champion) no problem about the Awards, Leamon Woodley (one of the Great All Time U.S. Lifters) told me “Good Lifting”. I said to Richard that means more than any Award…”It certainly does” he said, “It certainly does”.
(Jody Cranston / Article ).
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Jody Cranston
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