The practice of certain bodybuilding exercises such as the snatch, the
shoulder throw, the deadlift, exposes the spine to severe risks even
if the practitioner respects the rules well and masters the
movements.Poor practice leads to low back pain and sciatica.
It is
therefore important to keep the joint segment in balance.To do this, the
flexion force must be adapted by an extension force.These two opposing
forces are joined at the points of application of the resistances by a
system of levers.The spinal structures serve as a support for the lever,
which is a means of balance.Here, the arm is the lever because it is
where the forces and pressures are exerted.However, in order to maintain
balance, it is imperative to adjust the forces according to the length
of the arms used as levers.
All of this practice requires a significant
amount of strength from the antigravity muscles known as spinal
muscles.This is in order to fix and maintain the entire spine during the
practice of a weight training exercise such as the squat or the
deadlift.In this way, the natural anteroposterior curves are kept in
shape.
Advice on the practice of different assistance exercises
It is necessary to perform assistance exercises that consist of deep and superficial strengthening of the spinal muscles.This is not an exhaustive list.Each person must define the practice that best suits them.On the other hand, some of these exercises are obligatory.
During the practice of the stiff legged deadlit, the Romanian deadlift
as well as the good morning, the lumbar region must not be hollowed out
before the pelvis has returned in line with the thighs.Rounding of the
lower back during extension or flexion is prohibited except when using
the Romanian deadlift to stretch the anti-gravity muscles. It is
important to ensure that the flexion and extension are at hip level.And
the exercise of this movement should be performed with the back fixed,
the abdominals contracted and the knees half bent to soothe the
hamstrings and better engage the glutes.
To avoid exposing the muscles
to the various risks mentioned above, it is essential to perform the
good morning in the best conditions.An incorrect execution of the good
morning makes it dangerous and ineffective.
On the other hand, the squat and the deadlift allow practitioners to choose figures freely. They should not be compared to the good morning because the good morning is about strengthening the muscles.In any case, its practice must be correctly done taking into account the needs of the practitioners and their capacities.For the lifters, it is necessary to adapt their starting position to the deadlift.Its practice induces a permanent vertebral fixation without reversal of curvatures for safety reasons.This is to ensure the unity of the body system by using the abdominal box as support. An assistance exercise is only successful if the movement performed is close to the basic movement on which it is to be used.Great good morning exercisers have long thighs, a shorter torso and long arms.
All about the pauwels balance
Walking and running put pressure when the foot is perpendicular to the ground.These are a succession of monopod supports.
The PAUWELS balance is used to assess the amount of compressive stress on the joint surfaces.To support the monopod, the pelvis remains horizontal even if it is cantilevered, the weight of the body tending to transfer it to the side opposite the supporting hip.The tilt is 5° due to the braking effect of the abductor muscles, including the fascia lota and the gluteal muscles.
The system can be compared to a balance by assuming that the femur is
the load-bearing column and the pelvis is the beam.The ends of the beam
are subjected to the force of the body weight excluding the weight of
the weight-bearing lower limb and the force of the abductor muscles.
In
the case where both levers are used in the same way, it is not necessary
to use the weight-bearing column. In the case where both levers are the
same length, the force of the abductors is equal to the body weight.And
the hip would only support twice the body weight.
The inequality of the lever arm lengths is generated by the morphology
of the pelvis and the hip and the passage of the line of gravity beyond
the sagittal plane.In fact, the arm on which the body weight acts is
three times greater than the arm on which the abductor muscles act.
For
a normal hip, the result of the weight shift is the same as that of the
hip. For a normal hip, the resultant R of the pressure forces
experienced by the hip has an oblique direction through the
superior-internal part.Thus, the pressure is distributed equally over
the entire upper cartilage of the femoral head and acetabulum.Changing
one of the two elements of this system can affect the work of the hip.
