FACTS ABOUT OUR BODY, EXERCISES AND INJURIES

MISCELLANEOUS FACTS

Ø Beginners should  always start their training  with machines, because machines provide correct range of motion to the muscle and hence protect  from any kind of injury.

Ø Spot reduction is  impossible. it means  neither gaining nor reduction can be done  on a particular area of  our body.

Ø E-Z curl bar provides  ergonomically  better  position than straight bar, during biceps curls.

Ø For inclined bench press, the bench should be positioned at 30 degrees from the horizontal.

Ø For declined bench press, the bench should be at 15 degrees declined position from the horizontal.

Ø Exhale, during the positive phase of repetition and inhale during the negative phase of repetition.

Ø Most flexible as well as unstable joint of our body is shoulder rotator cuff joint (gleno-humeral joint).

Ø R.I.C.E  treatment processes should be done only for first 48 to 72 hours of injury.

Ø Antioxidants are  the  best solution to look young.

Ø There are two most injury prone joints in human body

1.   Spine

2.   Shoulder rotator cuff

FLAT LEG-RAISES FOR ABS WORKOUT

LEG RAISE

     PRIMARY TARGET : ABS MUSCLES

            OTHER MUSCLES : NIL

1.   Lie down yourself on the ground, in such a manner that your back and hips are acting as a base and touching the ground.

2.   In the above position, Place your hands under your glutes with your palms facing down.

3.   Now, contract your belly by pulling your belly button towards your spine, in the mean while raise your legs until they are perpendicular to the floor, as you exhale.

4.   Pause for a second in this position and Feel the stretching in your abdominal muscles.

5.   Slowly, Return back to the starting position, as you inhale.

6.   Do the recommended number of repetitions, with the procedure mentioned above.

TIPS:

Ø For the sake of variation, the exercise can also be done by placing a weight plate in between your ankles or using cables/bands.

Ø This exercise can also be performed on a bench, with your legs hanging-off  the bench’s edge, which will increase your range of motion.

Ø Make sure that upper body remain stationary, during the exercise.

Ø Try to avoid/minimize the use of momentum of your legs.

Ø Make a full control on your body during the exercise.

Ø Pace, while doing the exercise must be slow or medium.