My Board
Tambayan ng mga Chicx at Tsonx => Body Talks => Topic started by: bohica on August 27, 2013, 09:22:49 PM
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Overrated: Crunches
(http://www.thepostgame.com/sites/default/files/1-SH-Situps_ss_ss.jpg)
This gym-class standard needs an update: According to research from San Diego State University, the traditional crunch is the least effective strengthener for both the rectus abdominus (6-pack muscles) and the obliques (waist muscles). What's more, because sit-ups require more strength from front ab muscles than obliques, this move can create a strength imbalance in the core -- setting you up for back problems.
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Your Upgrade: The Plank
(http://www.thepostgame.com/sites/default/files/2-SH-Plank_ss_ss.jpg)
Not only does the plank require more muscle activation in the obliques than the traditional crunch, according to research, but researchers have also found that practicing this position can actually help lower the risk of developing lower back pain later in life, according to Matthews. Why? "The plank targets your abdominal muscles, helps to build muscular endurance and spares your spine in the process," she says.
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Overrated: Pec Deck/Chest Fly
(http://www.thepostgame.com/sites/default/files/3-SH-Pec-Deck_shutterstock_SS.jpg)
While research has found that the pec deck machine is a great way to build chest muscle, the fact is that this machine puts your shoulder joint in an extremely vulnerable position, as it simultaneously rotates and abducts, according to Matthews. While this is especially dangerous for those with shoulder problems, using this machine can also cause injury in otherwise healthy exercisers.
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Your Upgrade: Bent-Forward Cable Crossover
(http://www.thepostgame.com/sites/default/files/4-SH-Bent-Over-Rows_shutterstock_SS.jpg)
Engaging the same muscles as the Pec Deck, the Bent-Forward Cable Crossover allows you to build strength quickly and effectively -- without unnecessary risk to your joints.
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Overrated: Bench Press
(http://www.thepostgame.com/sites/default/files/5-SH-Bench-Press_shutterstock_ss.jpg)
Though research has shown this staple gym exercise to be excellent for building chest and triceps strength, some bench press-related shoulder injuries are common enough to have earned the nickname "bench-presser's shoulder." Also, the bench itself limits natural movement in the shoulder blades, putting tremendous stress on rotator cuffs. As such, some fitness experts have deemed bench press unsafe.
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Your Upgrade: Push-Ups
(http://www.thepostgame.com/sites/default/files/6-SH-Push-up_shutterstock_ss.jpg)
Push-ups are a safe and (happily) equipment-free exercise that builds muscle in the pecs, triceps and shoulders while developing core strength. What's more, it can be modified dozens of ways to work different muscles or increase the intensity and complexity of this tried-and-true, basic movement. There's a reason it was the foundation of fitness icon Jack LaLanne's routine.
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nice post bro.. thanks for sharing, i'll be sure to remember all of this...
+karma sa iyo
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Nice. Dami pala dapat baguhin na excercises
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nice research! need to update my routine damn... mahirap kasi pag naka sanayan na yung routine eh
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ow! hirap pa naman ako sa planking. tsk tsk.
e yung leg raises kaya? alternative ng crunches, pwede?
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I do 6 sets of 1 minute planking during my resistance training. problema lang nagsusugat yung braso ko
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+1 for planking , ang hirap pero sulit
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try ko nga ung plank para mawala ung na gain ko this christmas hehe
Sent from the Ethereal Horizon
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true mas maganda ang hold excercises for core kasi di nadedestabilize ang likod :)
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Thanks for sharing Sir Bohica.
Yay bodyweight crunches. Isa to sa kinatatamaran kong core exercises dati pero walang choice kundi sundin yung program. Pero favorite ko dito yung bicycle type, heel touch and reverse crunches. Makapag start na nga ulit mejo malaki-laki yung kelangang i-work out. :-\
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better un planking talaga and pwede gawin kahit nasa bahay ka lang. thanks for the tips uli!
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I pretty much believe with planking, sir. Although the pec dec machines can make your shoulder joints vulnerable it also targets you frontal deltoids and latismus. Cabled flies are for isolation and if tension occurs there might be slight angle changes that would change target muscles, unlike the pec deck you have no choice but to abduct your arms at the same angle. And bench press vs. Push ups. I really don't recommend changing but more of doing it both. If your target is your chest or upper body resistance 100 push ups a day is pretty recommended. As for strengh and development of muscles bench press is useful for it is weighted.
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buti na lang nabasa ko ito at nalaman ko na mali pala ung crunches kaya planking na lang pag may time...hehehe...salamat sa info...
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pinaka worthless exercise, hmmm... definitely magtebats. pero it sure is da most FUN!!
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worst siguro, crunches. nakakatulong un exercise pero mas maganda pa din un simple plank, side planks.
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crunches. something that doesn't get lost in the workout rotation.
:)
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True for the situp part, i dont know about the chest fly or bench press though..
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Mas enjoy ako sa push up kasi anytime pwede mo gawin sa bahay, dati nakaka 20 reps lang ako ng tumagal nakaka 50 na ko, pag gusto ko ng mabigat pinapasakay ko si bunso 20 reps, pag si panganay 15 reps pag si mrs nakasakay 5 reps lang.
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I pretty much believe with planking, sir. Although the pec dec machines can make your shoulder joints vulnerable it also targets you frontal deltoids and latismus. Cabled flies are for isolation and if tension occurs there might be slight angle changes that would change target muscles, unlike the pec deck you have no choice but to abduct your arms at the same angle. And bench press vs. Push ups. I really don't recommend changing but more of doing it both. If your target is your chest or upper body resistance 100 push ups a day is pretty recommended. As for strengh and development of muscles bench press is useful for it is weighted.
grabe 100 push ups >:( eh 10 push ups nga hinde ko kaya :( pasix lang talaga ako pwede >:D