Much more intensity
In the framework of your CrossFit workout or any other strength training class, you may prefer to work in sets of 20 to 45, 60 seconds, with recoveries of 10 to 30 seconds, for example.
But here the most relevant is to vary, every week, or cycles of 2 or 4 weeks. This not to fall into the error of repeating the same every week and thus may increase your sporting performance.
Shoulder squatting
Replace with:
Advanced with dumbbells, whether regular, reverse, side, or with bounce.
Because!
Performing muscle work this way will use less load, supported by the lower back, and increase the intensity by working one leg at a time.
Shoulder press with bar
Replace with:
Shoulder pin on the wall, or with the help of the colleague, holding only one leg at a time, or in a dynamic way, walking with the arms forward or backward, or with feet on a fixed base, keeping the trunk upright.
Because!
This way, the shoulders are pressed in the same way using the pressure, but this time to the ground, supporting the weight of the body with the arms instead of supporting with the lumbar region a bar above the shoulders, increasing the axial load in the lumbar region, with damages to long term.
Deadweight with bar
Replace with:
Deadweight with an asymmetrical stride, leaving one foot in front of the other, with the back heel raised, without action on the knees, keeping these semi flexibles.
Because!
Dead weight is one of the worst exercises if you want to keep your back healthy. Being great for tests or strength competitions, but as most likely is not, a professional weightlifter, exercises that call into question your health will be expendable.
Thus, it is replaced by the dead weight with asymmetrical pitch or Roman weight raising the back leg.
With this change, the work will focus more on the glutes and posterior and anterior muscles of the thigh.
To maintain lumbar work, prefer the lumbar planks that provide the static and suspended work of the lumbar region, further activating the many important stabilizing muscles of the spine.
The position of feet in exercises for the trunk
Prefer the asymmetrical position of the feet, advancing one foot in relation to the other, at least one foot, and keeping the back heel suspended. Or with the static legs in an advanced position.
Because!
In this way, the spinal stabilizing muscles will be “turned on” or contracted, reducing the risk of injury and creating greater force production with the active core.
Execution speed
It is important to always vary with either fast speed for greater power and blast or slow speeds for better muscle hypertrophy.
Variety is power
One of the major mistakes made in gyms is not meeting the principle of variety. If you want to continue to progress rather than stagnate you have to follow these essential tricks
Do as you wish, but keep these secrets almost sacred. Write them in your hand, tattoo them on the arm, photograph this page with your mobile phone, record a voice message and include it in your training playlist … it’s your choice. You just can not ignore them, unless you want to stagnate in your training.
1
If you repeat the same training, even if they are the same exercises, you are going to suffer many injuries related to the “massacre” of certain tissues and joints. In addition, one can not forget the imbalances it creates between forces, which, in the medium term, avoids their evolution in training.
Most of the time the lack of motivation and the appearance of injuries happen due to the little variety of training planning, maintaining the same exercises for periods longer than 2 months, although I prefer small changes every week in the training sessions, to create neuromuscular adaptations to challenge each athlete.
2
Any training has advantages and disadvantages, however elaborate it may be. All positive aspects tend to disappear as your body adapts. Unfortunately, negative aspects are always present.
Positive aspects in training can be evaluated for the intensity progression in that exercise that you do well, or enjoy. When this happens, there are likely to be bad points in the training, and these should be corrected, or exchanged for similar exercises but with another accessory or equipment, and analyze the source that leads to an inaccuracy in the exercise or even the demotivation in the methodology. And so you can find a workout that aims to achieve your goals as well as correct postures or improve performance on a given factor.
3
Start using training types and systems that work by logic
I do not prefer this phrase, by logic. I understand, but not written that way. Because logic always has a personal aspect, which may not be the best for a lack of knowledge, and that guarantees result proven. Always remember that perfect training does not exist, but there are methodologies very close to that.
The perfect workout does not exist because if today was able to accomplish and knew soon, then you must perfect the next workout to exceed your physical expectations.
This is the only way to achieve this because the training is achieved every day, thus increasing your sports performance based on the regular requirement in each series that you complete in your workout.
4
When changing the exercises look for substitutes that stimulate different points of the force curve. An example: curls with an incline bench. Working the breadth of the movement will help you progress and prevent injuries.
In the change of exercises you prefer, similar movements with different stimuli. For example, exchanging a simple squat with barbell, a squatting to a leg with dumbbells, sitting and lifting your body from a bench, or can change the treading surface, or elastic anchored at an upper or lower point, or medical ball with or without launching, or kettlebell instead of dumbbells, or vice versa using less stabilizing muscles and performing the movement in a multipower, with or without heel, or exterior help in the concentric phase, or rise and increase of the time in the descent. There are many variables to change in each exercise or workout, just depends on your knowledge or professional help, for every week get a new sporting stimulus.
Marcelo Barros
Published in Men’s Health magazine in November 2013
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Muito mais intensidade
Na estrutura do seu treino de crossfit, ou qualquer outra aula ou treino de força, prefira trabalhar em series de 20 a 45, 60 segundos, com recuperações de 10 a 30 segundos, por exemplo.
Mas aqui o mais relevante é variar, a cada semana, ou ciclos de 2 ou 4 semanas. Isto para nao cair no erro de repetir o mesmo a cada semana e assim poderá aumentar o seu desempenho desportivo.
Agachamento com barra nos ombros
Substitua por:
Avançadas com halteres, sejam regulares, inversas, laterais, ou com salto.
Porquê !
Realizando o trabalho muscular desta forma, usará menos carga, suportadas pela região lombar, e aumenta a intensidade trabalhando uma perna de cada vez.
Press de ombros com barra
Substitua por:
Pino de ombros na parede, ou com ajuda do colega, segurando apenas uma perna de cada vez, ou de forma dinâmica, caminhando com os braços para a frente ou trás, ou com pés numa base fixa, mantendo o tronco na vertical.
Porquê !
Desta forma solicita os ombros da mesma forma usando a pressão mas desta vez ao chão, suportando o peso do corpo com os braços em vez de suportar com a região lombar uma barra acima dos ombros, aumentando a carga axial na região lombar, com danos a longo prazo.
Peso morto com barra
Substitua por:
Peso morto com passo assimétrico, deixando um pé à frente do outro, com o calcanhar de trás elevado, sem acção nos joelhos, mantendo estes semi fletidos.
Porquê !
O peso morto é um dos piores exercícios, se quer manter as suas costas saudáveis. Sendo ótimo para testes ou competições de força, mas como muito provavelmente nao é, um halterofilista profissional, serão dispensáveis exercícios que coloquem em causa a sua saúde.
Assim, é substituído pelo peso morto com passo assimétrico ou peso romano elevando a perna de trás.
Com esta alteração o trabalho incidirá mais sobre os glúteos e músculos posteriores e anteriores da coxa.
Para manter o trabalho lombar, prefira as pranchas lombares que proporcionam o trabalho estático e suspenso da região lombar, ativando mais os muitos importantes músculos estabilizadores da coluna vertebral. ,
Posição de pés em exercícios para o tronco
Prefira a posição assimétrica dos pés, avançando um pé em relação ao outro, pelo menos um palmo, e mantendo o calcanhar de trás suspenso. Ou com as pernas estáticas em posição de avançada.
Porque !
Desta forma irá “ligar” ou mente contraídos os músculos estabilizadores da coluna vertebral, diminuindo os riscos de lesão e poderá criar maior produção de força com o “core” ativo.
Velocidade de execução
É importante variar sempre, quer com velocidade rápida para maior potência e explosão ou com velocidades lentas para melhor hipertrofia muscular.