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Proper Exercise Form

Proper Exercise Form

Proper Exercise Form

Proper Exercise Form:

Biomechanics is the study or application of adopting correct body positions in exercise. In weight training and bodybuilding, biomechanics is maintenance of the correct form in each exercise, which guarantees two things: (1) your working muscles will receive full stress from the exercise in question; (2) Your body positions are such that your joints and muscles are in the strongest possible position, thereby minimizing the chance of a training injury.

What is correct form? In essence, it is moving your limbs or trunk over the widest possible range of motion in each exercise while moving only those parts of the body specified by the movement description. Short-range movements are less effective than full-range movements, and any cheating through extraneous body motion reduces the value of the exercise and leaves your body more open to injury.

Let me give you an example of correct and incorrect exercise for, using the popular biceps movement, barbell curls. In this exercise, you take an under grip on a moderately weighted barbell with your hands set about shoulder width apart. Setting your feet about the same distance apart, you stand erect with your arms straight down at your sides and the barbell resting across your upper thighs.

From this starting position, a proper barbell curl is performed by bending only the elbows and moving only the forearms to carry the barbell forward and upward in a semicircular arc to a finish position beneath your chin. To finish the movement, you simply return the barbell back along the same arc to the starting point.

Correct biomechanics in barbell curls demand that the upper arms remain motionless, more specifically pressed against the sides of the rib cage throughout the movement. The torso is held bolt upright and is kept motionless throughout both the upward (positive) and downward (negative) cycles of each movement.

Some of the biomechanical mistakes when performing barbell curls revolve around allowing the upper arms to move during each repetition. Usually, the elbows travel outward away from the torso, thereby shortening the range over which your biceps must contract. You might also cheat by bending your torso backward toward the top of the positive are, thereby shortening the distance over which your biceps must contract.

There is a movement called cheating curls that are a bastardization of barbell curls in a standing position. With cheating curls, you bend forward at the waist at the start of each repetition and then whip your torso backward to sling the weight upward. 

Then the movement is finished by bending even further backward and pulling with the biceps and trapezius muscles to bring the weight up to shoulder level. Most of the benefit for the upper arm muscles occurs when the weight is lowered slowly while the biceps resist the downward momentum of the bar in relatively strict biomechanical position.

I feel that it is essential to use very strict biomechanics when you are a beginner because such cheating to make an exercise easier to perform robs the working muscles of some of the stress they should be receiving. As you become more advanced, you will be able to use the Weider Cheating Training Principle to advantage to make each set harder—rather than easier—on the working muscles. But until then, you should be very careful to use a strict form in all of your movements.
Proper Exercise Form Reviewed by Bodybuilding Gym on 02:15 Rating: 5

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