Turn with a barbell on the shoulders of a tram. Personal coaching

Some exercises are not suitable even for veteran gyms due to the fact that they are anatomically incorrectly built. We have selected the 10 most harmful exercises and 10 healthy alternatives for them. View examples of correct and incorrect execution exercises you can in our slideshow.

Danger: traction vertical block behind the back
This great exercise can become just a shoulder killer if you pull the bar of the machine by the head. The fact is that when you raise your arm to shoulder level, the distance between the acromion, the end of the scapula, and the rotator cuff of the shoulder is reduced. With repetitive movements, the acromion rubs against the tendons, which leads to the appearance of the "swimmer's shoulder" syndrome. Only people with mobile shoulders are able to perform the vertical block pull behind the back correctly. Even worse, if you hit the bar on the bottom of the neck - this way you can easily damage the cervical vertebrae.
Safe: chest thrust
Perform the classic chest row - it works out no less effectively. latissimus dorsi back and much more secure.
Dangerous: army press behind the back
Anatomically, this exercise resembles the pull of a vertical block. However, when performing a military bench press, the athlete's spine experiences compression loads. Lowering the bar behind your back, you risk injuring your shoulders, just like when you do a vertical block pull behind your back.
Safe: classic military bench press
Do a classic chest press. Remember that the technique of the exercise is very difficult, so you should contact the instructor for advice.
Dangerous: chin thrust
Another harmful exercise on our list, which affects the fragile shoulder joint. Pulling to the chin compresses the nerves in the shoulders, which can lead to chronic pain.
Safe: Dumbbell Rows
You can do dumbbell wiring to the sides or raise them in front of you. Don't overdo the weight!
Dangerous: leg press at an angle less than 90 degrees
This excellent exercise becomes super harmful when you bend your knees less than 90 degrees. Then you have to round your lower back and push your pelvis forward, which can hurt your back and knees. If you do not want to become a regular visitor to the surgical department of your district hospital in a couple of years, do the safe version of the exercise.
Safe: Classic Leg Press
Try changing the settings of the platform your back is on. You may be able to find anatomically correct position. Click to education in knee joint right angle is easier and safer.

This is one of the most common rookie mistakes. gym who believe that Smith machine squats are safer than free weights. The problem is that a person cannot squat strictly vertically, and the machine strictly puts him in this framework. Because of this, the squat technique is violated, the back and knees suffer.

Safe: Classic Shoulder Squats
Do classic free weight squats inside a power rack. Ask the coach to show you correct technique, it is very important in this exercise. Better not sit in a full gray, limiting yourself to 90 degrees.
Dangerous: Squats in the Hack Machine
Squats in this machine are just as harmful as exercises in the Smith machine. The hack-machine forces you to bring your knees forward. In this case, the femur tends to crawl forward relative to the tibia bones of the lower leg. Swap out the Hack Machine for classic back squats.
Dangerous: turning the body with a neck on the shoulders
Safe: twisting
Do side twists. You can twist on your back not in a straight line, but slightly to the side - this will create the necessary load.
Dangerous: French Press
In a couple of years, the French bench press can turn any healthy person into an invalid due to the heavy load on the elbows. Instead, use our healthy triceps loading option, which helps you lift a lot more weight.
Safe: bench press narrow grip
This exercise works out the triceps much better due to the fact that you lift more weight than during french press.
Dangerous: twisting with hands behind the head
As you lift your body off the ground, you help yourself by pulling your head up with your hands clasped behind it. This can severely damage the cervical vertebrae.
Safe: crunches with hands at the temples
Just remove your hands from behind your head and lightly hold your head at your temples. You can even fold your arms across your chest.
Danger: lazy cardio
Don't make it easy on yourself while doing cardio and don't lean on the handrails - you break your posture and transfer the load to your shoulders and back.
Safe: Cardio Without Handrails
Try to use your arms freely or just lightly touch the handrails to check your heart rate.

You can see examples of correct and incorrect exercises in our slideshow.

We thank the fitness club Planet Fitness Navigator and the trainer for their help in conducting the shooting. the highest category, master of sports in weightlifting Dmitry Elizarov.

Turns of the body with a barbell on the back - the exercise also serves to work out and develop the oblique muscles of the abdomen, especially when it is performed frequently.

Main working muscle group: oblique abdominal muscles, intercostal muscles.

Auxiliary muscle group: rectus abdominis, quadratus lumbar, back extensors.

Turns of the body with a barbell on the back - execution technique.

1. The exercise can be performed both standing and sitting, there is not much noticeable difference, except that in the sitting position, your pelvis will additionally be fixed by the surface on which you are sitting and will not rotate behind the body.

2. Therefore, when performing the exercise while standing, you turn the torso from side to side, keeping the pelvis in a stationary position, thanks to the contraction of the gluteal muscles.

3. Having taken the starting position - standing, legs apart shoulder-width apart, the neck lies closer to the back deltoid muscles, on the trapezius muscles (do not press it too hard).

4. Performing the exercise while sitting, spread your legs wide, keeping your hips motionless and directing all the load on the abdominal muscles.

5. From this position, begin to turn from side to side, feeling the stretch in your obliques. Rotate the body as much as possible, but without roars and jumps. Do not lean forward and keep your head straight and do not turn it behind the body, otherwise problems with the vestibular apparatus may arise and you will have to finish the exercise earlier than you planned.

6. Complete required amount sets and repetitions.

7. Although the exercise is performed with a light weight, be careful when turning the body, there is a risk of spinal injury!

Turning the body to the side- This is an exercise that is more like a gymnastic one, it will strengthen the oblique muscles of the abdomen and keep the back in good shape.

Initial position

The exercise can be performed both standing and sitting on horizontal bench. Stand with your feet shoulder-width apart and slightly bend at the knees. If you chose the sitting option, then sit down on the bench. Further positions are identical. In the back, a natural deflection and fixation until the end of the exercise. The stomach needs to be drawn in and tightened. Put the bar or bodybar on top of the trapezoid, if it hurts or is uncomfortable, then lower it lower - on the back deltas and trapezoid. Grasp the edges of the bar or bodybar with your hands, elbows slightly bent and pointing down. The neck is straight and the gaze is straight.

Technique for turning the body to the sides

Rotate the body in any direction. Breathing is arbitrary. For beginners - the head must remain in place, the movement occurs only in the body. For those who are not dizzy, turn the body along with the head. The amplitude of movement when turning the body is maximum.

Do not lean forward
If you turn with your head, the range of motion should be greater.

Mistakes

Abdominal not drawn in.
Relaxed condition of the muscles of the abdomen and lower back.
Jerking can be dangerous.

Add these exercises to your workouts and become the owner of a steel press.

Six or eight pack abs is the cherished dream of many men, but not everyone knows how to achieve this cherished ideal. You can achieve a steel press not only with endless twists, there are many other equally effective exercises; By the way, too many twists can negatively affect the lower back. It's time to expand your arsenal of dream ab exercises.

The most effective exercises for the press

It doesn't matter if you choose one exercise and build endurance or do five exercises at a time - the listed workouts are what you need to achieve your goal. Good luck!

Exercise "Poloter" with a barbell

Lie on your back, hold the barbell at outstretched arms at chest level. Without bending, lift your legs up. Lower your legs to the right, while not touching the floor. Return to starting position and repeat on the left side.

Advice: When the legs are lowered as close to the floor as possible, stay in this position for a couple of seconds. This will not only work the oblique muscles more effectively, but also strengthen the core muscles, which in this position are actively tensed to maintain balance.

Hang pancakes of 5 kilograms on the neck of the bar. Grasp the barbell with an overhand grip, with your hands shoulder-width apart. Stand with your shoulders directly over the barbell and slowly roll the barbell away from you, then back to the starting position.

Advice: The farther you take the barbell, the harder it is. Do not try to jump over your head and make sure that your hips do not sag. One short rep with correct posture much more effective than a barbell retracted as far as possible with a hunched back.

Turns of the body with the thrust of the upper block ("Lumberjack")

Stand at a short distance to the side of the simulator, feet shoulder-width apart, grasp the cable handle with both hands. Without bending your arms, pull the cable down towards the opposite knee, while turning the body. Slightly bend your knees and lean on the far leg. Slowly return to the starting position.

Advice: Make sure that the cable does not “pull” you to the starting position, otherwise the effectiveness of the exercise will be halved. Return to the starting position slowly and with resistance. As you move backwards, slowly count to three.

Turns of the body on the block

Grasp the cable handle with both hands so that the left arm is fully extended and crosses the body. Moving only your arms, pull the cable in the opposite direction until your right arm is fully extended. Return to the starting position and repeat the exercise.

Advice: Fix the position of the arms and shoulders, suppress the urge to strain these muscles to help yourself. The better you can isolate your core muscles, the faster you'll be able to boast six pack abs.

dragon flag

Lie on your back, grab the bench above your head with your hands. Bend your knees and push your legs up towards the ceiling, thus lifting your back off the bench. Slowly lower your legs and return to the starting position, then repeat.

Advice: Although this makes the exercise easier, do not swing your legs at the top. Instead, slowly extend your legs until they crunch before pushing them up.

Leg raises lying on a bench

Lie on a bench, on your back with your legs hanging over the edge. Hold onto the edge of the bench with your hands to keep your balance. Keep your legs as straight as possible. As you exhale, raise your legs perpendicular to the floor. Then slowly return to the starting position.

Advice: Pressing your lower back against the bench will not only allow you to purposefully work on your abdominal muscles, but will also protect your spine from injury.

Throwing a medicine ball on the floor

Stand with your legs slightly bent, hold the medicine ball in straightened arms above your head. Lean forward slightly and, using your core muscles, hit the ball with all your might on the floor about 30 centimeters in front of you. Let your arms follow the ball so you don't fall forward. Catch the ball and repeat the exercise.

Advice: Make sure you are doing this exercise, as an exercise for the press, not for the shoulders. Focus on twisting your abs as you hit the ball on the floor. You will be surprised how much stronger you will become. The ball will bounce so high that you will have to avoid rooms with low ceilings.

V-twists with medicine ball

Lie on your back, hold the ball over your head. Stretch your arms and legs, lift your palms and feet slightly above the floor. Raise your torso and legs at the same time. Try to touch the medicine ball to your legs. Then slowly lower yourself back to the floor.

Advice: Don't let the weight of the ball pull you back to the floor. Watch your technique and ensure that your shoulders do not touch the floor. Thus, the abdominal muscles will work throughout the exercise.

Leg and body lifts

Lie on your side, put your right foot on your left. Place your right hand behind your head, take your elbow to the side, and put your left hand in front of you for balance. Perform twisting, while trying to touch your right elbow with your right foot. Do the required number of repetitions on the left side, then on the right.

Advice: If this exercise is new to you, you will feel more tension in your hip flexors than in your obliques. Stretch after each set to loosen your tendons and increase your reps.

Side crunches

Lie on your back, bend your knees, put your feet on the floor. Put your right hand behind your head, take your elbow to the side, place your left hand, palm down, perpendicular to the body. Tighten your abs, lift your shoulders off the field and reach with your right elbow towards your left knee. Slowly lower yourself to the starting position. First complete the required number of repetitions on one side and only then move on to the other.

Advice: Do this exercise at the end of every ab workout. This exercise is best for building a steel press.

Two point plank

Stand in a classic plank position: legs and arms are straightened, shoulders are above the palms, the abdominal muscles are tense, the whole body is in a straight line. Tighten your abs and, resisting the urge to lift your hips, raise your right arm and left leg parallel to the floor. Slowly return to the starting position, repeat for the opposite side.

Advice: Raising two limbs turns the standard plank into a dynamic exercise for high-quality study of the abdominal muscles. Unless of course you follow the execution technique. If you find it difficult to maintain balance, lift one limb at a time.

body lift

Get into a plank position on your forearms, hands shoulder-width apart. Rest your palms on the floor and stretch your body up, while the torso remains straight. Slowly lower yourself to the starting position and repeat.

Advice: Your goal is not only pumped abs, but also big and strong shoulders and arms? This exercise combines the work of the upper body with the plank - 3 sets of 20 times from any plank.

Crab

Sit on the floor, hands behind your back, legs bent at the knees in front of you. Raise your hips up, relying only on your hands and feet. Start walking using both arms and legs.

Advice: Rising just a couple of centimeters above the floor, you will only put a load on your shoulders. Keep your hips as high as possible. Try to walk about 25 meters and ignore the chuckles behind you.

spider movement

Starting position: emphasis lying. Lift one leg off the floor and bring it up to your elbow. Hold this position for a short while, then return to the starting position and repeat with the other leg.

Advice: To add complexity to the exercise and work more effectively on the oblique muscles of the abdomen, after pulling the knee to the elbow, take the leg back a little, then pull the knee to the elbow again and only then return to the starting position.

Leg raise crunches

Lie on your back, stretch your arms up over your head. Pull your knees to your chest and at the same time lift your back off the floor and, helping yourself with your hands, twist. Return to starting position and then repeat.

Advice: Stretch your arms above you throughout the exercise. This will increase the range of motion, which positively affects the work of the abdominal muscles.

Mahi legs

Lie on the floor, lift your heels 10-15 centimeters from the floor, while straining your core muscles. Alternately raise one leg and lower the other, as if you were swimming in a pool.

Advice: Cross your legs right and left, not just up and down. Then your abs will work in different directions, also involving the oblique muscles of the abdomen.

Hanging leg raise

Grasp the bar, make sure that you do not touch the floor with your feet while hanging. Let the straight legs pull the pelvis back a little. Tighten your abs and lift your legs until they are perpendicular to your torso. Hold this position for a short while, then slowly return to the starting position.

Advice: Let your legs dangle freely after each rep. This will force you to tighten your abs harder to avoid excessive rocking. If you hang out, then you will not succeed.

Twisting on the upper block "Prayer"

Kneel in front of the machine, hold the cable handles on either side of the neck. Without moving your hips, using only the abdominal muscles, try to reach your hips with your elbows. IN lowest point hold for a few seconds and then return to the starting position.

Advice: Don't be afraid of aggravation. This is one exercise that is independent of your body weight and you don't need to do 20 reps to figure it out. Keep a steady pace and don't make sudden jerks.

Torso raise with sandbag

Lie on your back, bend your knees, hold a sandbag with your arms outstretched in front of you ( sports equipment- sandbag). Tighten your abdominal muscles and lift your torso up so that top part the body formed the letter V with the hips. Slowly return to the starting position.

Advice: To make the exercise easier, place your feet on something. In another situation, we would call it cheating, but you are doing the exercise with extra weight so it's forgivable.

Russian twists with weight

Sit on the floor with your legs straight out in front of you, holding a sandbag with your arms outstretched in front of you. Quickly turn the body to the right and left, while shifting the sandbag in different directions.

Advice: Don't move your shoulders gluteal muscles to isolate the abdominal muscles as much as possible. Thus, the core muscles will work even harder to dampen the impulse from shifting the bag.

The secret to perfect abs

According to V. M. Klevenko (1968), the most significant changes in increasing the strength and speed of impacts were given by exercises with dissected weights. Previously, it was found that the muscles of the legs, torso and arms take part in striking. In this regard, the exercises with weights for athletes were selected in such a way that they contributed to the development of the above muscle groups, each separately. Therefore, for the development of the leg muscles involved in the repulsive extension in boxers, exercises with a barbell on the shoulders were used - half-squats and "stretching". For the development of the muscles of the body, performing a rotational-translational movement, turns of the body with a bar on the shoulders were used. In order to develop the muscles of the arms that perform the extensor movement, the bench press exercise "lying" was used.

As a result of many years of research (1980-95), at the pre-competitive stage of training, a method of training boxers was developed and widely used, including exercises with a barbell and a wall cushion, combining the principle of dynamic correspondence, with the use of exercises of a dissected nature.

To do this, in the training of boxers, exercises with a barbell and a wall pillow were used. For 30 days, the athletes trained according to the following scheme:

1. Three times a week (Monday, Wednesday and Friday) after a 15-minute warm-up, exercises were performed with a wall pillow, on which "crown" blows were applied for 10 rounds. The pace of execution of strikes in 3 seconds is one beat. In total, 500-600 blows were applied during the training (50-60 blows in 1 round). The blows were carried out with the installation as strong as possible. Rest between rounds lasted 1 minute.

2. On Tuesday, Thursday and Saturday, a barbell workout was held, which included the following exercises:

a) half-squats (stretching) with a barbell on the shoulders, the weight of the barbell is 70% of the athlete’s own weight. Semi-squats followed by straightening of the legs and going to the toes were proposed to be performed by the athletes in series (5 series), 20 repetitions in each. Rest between series was 1-2 minutes.

b) torso twists with a bar on the shoulders were performed in series (5 series), 20 repetitions in each series. The weight of the barbell bar was in the range of 15-20 kg. depending on the weight category of the athlete (15 kg bar was used by athletes up to 71 kg, and over 71 kg - a bar weighing 20 kg.). Rest between sets 1-2 minutes.

c) bench press was performed for 5 series. In each series there was the maximum number of lifts (to failure"). After warming up with light weights, the athletes performed: 1st series with 70% of the weight from maximum weight barbell lifted by a boxer; 2nd series - from 75%; 3rd series - from 80%; 4th series - with 85% and 5th series - with 90% by weight. Rest between sets 1-2 minutes.

The duration of training with a bar lasted 60-80 minutes, while the pulse was in the range of 140-160 bpm. The rest between the series was filled with relaxation exercises or imitation of blows.

After completing the above training program all boxers had a sick amplitude both in shock and defensive movements. In addition, almost all boxers, according to their subjective assessments, note that punching movements after training with a barbell began to be performed with great power, and the speed of movements decreased significantly. At the same time, the participants of the experiment testify that their shock movements have become more coherent and coordinated. However, many boxers have become dissatisfied with the new sensations gained from using barbell exercises in their training. Therefore, before exercising with a barbell, participants in the experiment should be explained that these sensations are temporary and will stop 15-18 days after the completion of the weight training program.

In our studies, it was found that subjective sensations of speed of reaction, ease of movement and speed of striking reappear on the 18-20th day after the cessation of barbell exercises. It has been experimentally proven that on the 21st day, all participants in the study have a significant increase in all special speed-strength indicators of blows. In this regard, the use of barbell exercises in the training process of boxers must be stopped 18-20 days before the start of the competition, and during this period it is advisable to pay more attention to improving the technical and tactical skills and special endurance of athletes.

In view of the foregoing, a scientifically based method for the formation of a rational technique of shock movements in a boxer is proposed, with the simultaneous development of their speed-strength qualities at various stages of training.

Increasing the effectiveness of shock movements is achieved with the help of exercises with weights, which have been tested in the practice of working with both boxers-young men and adult athletes. In addition, we have developed a system for applying weights (Table 1) for athletes of various weight categories and age.

BARBELL
Complex №1

1. Semi-squats with a barbell on the shoulders, followed by straightening the legs and going to the toes.

2. Turns of the body with a bar on the shoulders.

3. Pushing the neck from the chest from the front rack.

Complex №2

1. Stretch with a barbell on the shoulders.

2. Turns of the torso with hands holding a vertical bar, one end of which is fixed on the floor.

3. Pushes of a vertically standing neck from the combat stance of the left and right hand.

Complex №3

1. Multi-jumps with a barbell on the shoulders.

2. Torso forward.

3. Bench press.

Weights for boxers of various weight categories and ages

Table 1

Weights, kg.	Muscles of the links of the body
		adults
		48-60	60-71	71 and above	44-54	54-64	64-74	St. 74
Barbell	Legs	40-50	50-65	65-85	25-35	35-45	45-55	55-75
	torso	10-15	15-20	20-25		8-10	10-12	12-15
	Hands	5-10	10-15	15-20			8-11	11-15
Medicine balls, cores	Legs			7-10
	torso			7-10
	Hands			7-10
Dumbbells, cuffs	Legs
	torso	1-1,5	1,5-3
	Hands
	Shadow fighting	0,2-0,5	0,5-0,8	0,5-1,5	0,1-0,3	0,3-0,5	0,5-0,7	0,5-1,0

Medicine balls, cores

Complex №1

1. Pushes medicine ball left (right) hand from a sitting position.

2. Pushing a stuffed ball with a rotational movement of the body and an extensor movement of the arm from a sitting position.

3. Jerks of a stuffed ball from a boxing stance with an accentuated extension of the rear leg.

Complex No. 2

1. Throwing the ball up from a semi-squat position, followed by straightening the legs.

2. Turns of the torso with the ball in the hands (hands parallel to the floor).

3. Push the ball with both hands from the chest.

Dumbbells

Complex №1

1. Applying direct (side, bottom) strikes with dumbbells in hands from a combat stance position.

2. Applying direct (side, bottom) strikes with dumbbells in hands from a sitting position on a bench due to rotary motion trunk and extensor movement of the arm.

3. Applying direct (side, bottom) strikes from a sitting position on the bench due to the extensor movement of the arm.

Complex No. 2

1. Jumping up from a semi-squat position with dumbbells in hand.

2. Turns of the torso with arms spread out to the side, in which there are dumbbells.

3. Extension and flexion in elbow joint hands with dumbbells.

Each described set of exercises with weights provides for classes lasting from 40 minutes. up to 1 hour 20 minutes, the intensity is moderate, and the pulse has a range of 140 to 160 beats / min. Exercises with weights must be performed in series of 5 to 6, in each series of 10-12 repetitions; rest pause between series depends on the recovery of the athlete and lasts from 2 to 5 minutes, filled with relaxation exercises and application quick strikes by air. In this case, it is important to control the correctness of striking, as well as to perform self-massage of the muscles that carry the main load during the rest period.

All exercises with weights are performed with the task to perform the movement as strongly and quickly as possible.

After completing a set of exercises with weights, it is advisable to practice "crown" blows on boxing equipment for 3-5 rounds, while paying attention to the technique of their implementation.

Taking into account the features of the construction training process in boxing, it is necessary to differentiate the means of strength training at the general preparatory and special preparatory stages. At the general preparatory stage of training boxers, 1-3 sets of exercises with a barbell should be more widely included in the workouts, which will contribute to the development of the strength of the muscles involved in the punching movement. At a specially prepared stage, it is advisable to use various options for the shock method and training devices as more effective means workouts that increase the effectiveness of a boxer's punches.

X Usyainov Z.M. MSGU