Bodybuilding has been around a long time, so it makes sense that a few go-to exercises have made their place in the gym. But, today, we have the technology and expertise to avoid what actually hurts us and adjust to what works best. Here is a list of the major back and joint killers everyone does, but shouldn't.
1) LEG EXTENSIONS
The weight is based at your ankles, so the torque applied to your knees is significantly higher than what you're really lifting and causes undue stress on your joints and tendons.
Instead: Reverse lunges keep the weight placed on your muscles and does not transfer to the joints(this is the problem with machine exercises in general).
2) BACK SQUATS
This is a highly controversial subject, so I'll refer to a legitimate world-wide accepted pro.
"After a certain point, your lower back doesn't allow you to transfer force to your bottom half... it's the weak link, stopping your lower-body muscles from producing maximum work capability." - Mike Boyle - world renowned strength coach and Men's Health training advisor.
Instead: Highly recommended in place of bac...
When stability weakens there is greater risk for injury because the muscles stop contracting and supporting the joints and ligaments as they should. This can lead to severe joint pain as well as torn ligaments. By using kinesiology tape, injuries like these can be prevented by providing extra support and limiting the strain put on joints and ligaments once the muscle becomes (2014). Effects of Kinesiology Taping on Repositioning Error of the Knee Joint after Quadriceps Muscle Fatigue. Physical Therapy Science 26(6); 921-923.
The main theories behind why muscle forces accelerate the body upwards greater in countermovement jumps in comparison to squat jumps: a brief review
The number of girls and women participating in all levels of sports has risen greatly in recent years, and the way they play has changed too. Women's sports used to be played by a slow defensive style. Today, the sports are played with speed, precision, and power. With these changes have come increased injuries, and female athletes have higher injury rates than men in many sports. Knee injuries have been rising in female sports. Anterior crutiate ligament (ACL) injuries have become the most common injury in the knee to female athletes. Females are four times more susceptible to injury then men.
Bodybuilding is a sport that tests both the body and the mind. For thousands of years, people have used it. However, only for a little over a century has it been popular. A big question asked by many in the sport is, how much has bodybuilding really changed from the silver era (the 1940s)? The answer is a lot, since the 1940s many changes have occurred. Some of these are steroid abuse, competition categories and ranks, and money (Robson). Modern-day bodybuilders have incredibly large “stacks” (slang for the steroids they use on their cycle), more opportunities to compete than they did in the 40s and even more ways to market for money. The sport of bodybuilding has been around for thousands of years and has changed more than ever in just
Bodybuilding Workout Schedule - Crazy Mass Review! Having a bodybuilding workout schedule is a great way to plan your workouts and ensure that you remain committed to your bodybuilding program. Bodybuilding Workout Schedule A good bodybuilding workout schedule will include every exercise necessary for full body development and also provide each muscle group with enough time off to recover.
...bone. But the max shear stress reaches 38MPa near the knee part and it’s be- long to the cancellous bone area. Fig. 4.3 shows the close up look at the max- imum part. Cancellous bone is weak but luckily the area is so small that it could probably cause a tiny local trau- ma rather than a large-scale bone fail- ure. And according to bone remodeling theory the osteoblasts may strengthen this area after many times of loads.
There is suggested evidence that a number of anatomical structures such as, bones, intervertebral discs, muscles, ligaments, joints and neural structures cause back pain (Hoy, Brooks, Blyth & Buchbinder, 2010). Degenerative Disc Disease (DDD) is a condition that is believed to cause chronic back pain (Weiner & Nordin, 2010). It occurs when there is an extrusion of disc material into the surrounding tissue (Weiner & Nordin, 2010). It is also suggested that abnormal stress of the ligaments, muscles and mechanoreceptors contribute to back pain (Weiner & Nordin, 2010). The main cause of chronic back pain has not been identified, but there are many suggested issues that are believed to contribute to chronic back pain.
The sheer energy of a gymnast alone can be felt by audiences of all ages, but what the spectators lack the ability to feel is the pounding of the bodies that bear the impact of the athletes in action. Gymnastics consists of a mixture of acrobatic performances of four different events for females, and six different events for males (Gianoulis 1). Gymnastics is demanding in a multitude of ways, including: physically, emotionally and mentally. It requires countless hours of dedication. The concerns of most gymnasts are moving up to the next level, or getting a more advanced skill, while the concerns of the doctors, coaches, and parents revolve mostly around the athlete’s health, which is put at stake for the adored yet dangerous sport. Injuries are common among both male and female gymnast alike, but due to the fact a female gymnast’s career peaks at the same time of major growth and development, a female gymnast’s body as a whole is more likely to undergo lifelong changes or affects (Gianoulis 2). Among the injuries of the mind blowing athletes, the most common ones affect the ankles, feet, lower back, wrist, and hands of individuals (Prevention and Treatment 1). From sprains, to the breaks, the intriguing sport of gymnastics is physically demanding on a gymnast’s body.
Evidence of lifting weights can be traced back to the origins of man. As far back as cave painting and scrolls, there exists evidence of weightlifting. Initially as an expression of strength, to competition and functional training, weightlifting has carved its path through the ages. It has taken on a new role in the modern world; athletic training. With an entirely new emphasis in sports on speed, strength, and flexibility; weightlifting is more popular than ever. Unfortunately, young athletes often do more harm than good by injuring themselves lifting. When these uneducated lifters try to jump right into a program, lifting more than they should, an injury is imminent. What is overlooked, is that when weightlifting is done correctly, it has a great potential to prevent injuries instead of cause them. Understanding how the body works, using proper technique on the appropriate lifts, and participating in regular physical activity can greatly reduce the risk of athletic injuries.
Wrestling is the hardest sport both physically and mentally.The constant management of weight is what kills me the most, I can take all the cheap shots from opponents and the slams down onto the mat but the cutting weight part is the worst. It was the day before a tournament and I was 14 pounds over the weight I was going to wrestle that weekend. I had to lose it, so i did. I ran with layers of clothing on all night long and I didn 't eat or drink anything for two days, I made myself freeze at night so my body would burn more calories to keep me warm, me and friends drilled for hours to help me shed those final pounds. I went through hell and yet not one person tried to stop me or check to see if i was physically okay. They cared about the medal i was going to get that weekend rather than the fact that i was on the verge of dehydration and malnourishment. People should consider the mental and physical health problems wrestling has on a person such as dehydration, excessive weight loss,going days without eating,and the breakage of a person’s will, however all they think about is the titles and the medals they will receive if they can just make that weigh in.
Lunges and squats are often referred to as the masters of lower body exercises. In addition to your legs, theses functional, compound exercises also work your buttocks. However, poor form, a muscle imbalance, the consistent overload on your knees, and the repetitive motion, can make these exercises wreak havoc on your knees. (See References 1) Not to fear, you can still strengthen and shape your glutes with do-able, effective exercise that are easy on your knees.
When most people hear the term ‘bodybuilding’ they think of massive, inhuman looking individuals, mostly males, who spend every waking minute in the gym lifting weights and injecting steroids. But that is not entirely true. Bodybuilding is much more complex than that, especially when it comes to nutrition. Bodybuilding is a lifestyle. There are many different factors that come in to play for professional bodybuilders, as well as the regular person who is looking to put on muscle mass or whatever their fitness goals might be. Some of those factors include nutrition, training, recovery, supplementation, as well as the controversial topic of drugs in the bodybuilding scene. Bodybuilding also has a unique history that should be addressed before diving into the topics of bodybuilding.
Both sides of the issue are supported by studies, facts and opinions. Therefore, your stance on the issue is yours to decide.
takes a toll on the body. The immune system is jeopardized, and the muscles become
Schwarzenegger, Arnold, Bill Dobbins, and Arnold Schwarzenegger. The New Encyclopedia of Modern Bodybuilding. New York: Simon & Schuster, 1998. Print.