What exercises to do between the approaches to improve technique
Sport And Fitness / / December 19, 2019
Fillers (from! Just fill - "fill", "fill") - Exercises that are performed between sets and improve the mobility of joints and movement technique. This can be the dynamic movement of stretching or activating exercises, which include job dormant muscles.
Why do the exercises-fillers
Fillers help:
- Relax stiff muscles. Relaxing the muscles by stretching, you increase the range of motion and improve your technique.
- Improve mobility and stability joints. Ankle and hip joints, thoracic spine need for mobility, But the knee joint, lower back, neck - in stability. If you lose the mobility of joints, it compensates for the adjacent joints, which must be stable. Restoring lost mobility with the help of fillers, you are helping to increase the stability of other joints.
- Remove the voltage from the power exercises. During strength training is necessary to stress - it ensures the correct position of the body and stability of joints. However, it persists after you have completed the exercise, and even after the end of the workout. Exercise-fillers will help you relieve tension immediately after the approach.
How to choose the exercises-fillers
The table below shows some basic strength training and muscle indicated over which need to work to improve the performance of the technique.
Traffic | Over what it is to work |
squatting | The mobility of the ankle, the mobility of the thoracic spine, the hip joint mobility, muscle strength cortex, located at the front of the body |
bench press | The strength of the upper back, the stability of the blades, the mobility of the front part of the thighs, hips stability, stability shoulders |
Deadlift | The mobility of the thoracic spine, hip mobility, good hamstring stretch |
Shvung | The mobility of the thoracic spine, stability and mobility of the shoulders, the stability of the crust |
When selecting exercises, consider not only the common needs, but also their personal characteristics. For example, if you squeezed the hamstrings, in breaks between sets deadlift is better to choose the exercises on his extension, rather than the activation of the buttocks.
Fillers for the deadlift
One of the major limiting factors in the deadlift - undeveloped mobility of the thoracic spine.
1. Stretching the back and shoulders
Before the start of the deadlift, do the stretching of the shoulders and back on the bench with a stick in his hand.
During this stretch, try to drop as low as possible, but do not stay in the position for a long time, 3-4 seconds is sufficient. Perform five repetitions.
2. Exercises on mobility
As fillers perform movements on development of thoracic mobility spine. Well suited twisting on the floor on all fours.
Get down on your knees, put one hand on the floor, remove the second head. Follow the twisting in the direction of the hand that is on the floor, elbow touch the floor and return to starting position. Perform five repetitions on each side.
3. Stretching the hip flexors
Rigid muscles, hip flexors do not give the buttocks fully involved in the work, so as a filler can perform dynamic stretches the quadriceps and hip flexors.
Tighten up the pelvis down and shook back and forth, feeling the stretch and quadriceps muscles in the groin area. Perform 5-8 repetitions on each leg. If you feel that the muscles in one leg more pinched, stretch it longer.
4. Stretching Hamstring
Hard hamstrings does not allow you to move to the full range of causes to round the waist in the extreme point of the deadlift.
Here is a good option to stretch hamstring expanders: throw with a loop on the leg and pull straight leg to him. 5-8 gentle rocking on each leg will be enough.
Fillers for squats
1. The development of mprofusion ankles
If you do not have the mobility of the ankle, you can not keep your back straight during squats and just do not do a full squat, in which the thighs touch shins. Therefore, before squatting add fillers to stretch the ankle muscles.
One of the easiest stretch - lunge forward. Lunged forward, rear leg standing, leave your heels flat on the floor. Gently wiggle into a lunge, deepening the stretch. Perform 5-8 movements on each leg.
Another good option - an exercise with the rise in the pancake, which simultaneously strengthens and stretches the muscles. Perform 5-8 ups.
Good exercise stretches the calf muscles to turn the tibia. Put the sock on the foot step, or other exalted and try to rotate the knee outward. Movement is impossible to see from the outside, but you will feel increasing pressure. Do this exercise five times on each leg.
2. Prevention failed knees
If, during the squat knees are turned inwards, it spoils the equipment and adversely affects the health of your knees.
This error can occur due to weak glutes and adductors hard. Even if you expand outward leg socks as lowering into a squat hard adductors pull your knees inward.
To avoid this, use the two exercises. First - reeling out the inner thigh on the massage roller.
Hold it down massage roller body weight and slowly unroll the entire inner surface of the thigh from the knee to the pelvis.
The second exercise - "frog" with the rotation shanks out. Sit in frog pose, hips should be disclosed, shins parallel to each other, toes turned outwards. Try to push your knees as much as possible, put your hands on the forearms.
Alternately lift the right and left lower leg. When the lower leg is lifted, the leg rotates the hip joint. Returning shin on the floor, try to deepen a little pose. Repeat five times with each leg.
Fillers for bench press
1. activation of the buttocks
During the bench press professional athletes always arch arch your back, because it can reduce the range of motion of the bar to squeeze more.
For good arch you need strong extensor muscles of the back and buttock muscles. Hard gluteal muscles transmit leg strength and provide body stability on the bench. Before performing the bench press and between the approaches is desirable to make activating exercises for the buttocks.
Try gluteal bridge in the "frog". This exercise involves the buttocks work and does not involve the hamstrings.
Try to lift the hips as high as possible, strongly strained gluteal muscle in the extreme point. Perform 5-8 ups.
Another good exercise - lifting the legs on one side. Here you need to climb as high as possible and at the same time feel the muscles tense up. Perform five reps with each leg.
If you have an expander, try side-steps with him. This exercise is also good strains glutes.
2. Maintaining mobility upper back
Muscle tension during the bench press enslaves thoracic spine, which is bad for the subsequent exercises. Support flexibility back, fillers for performing the deadlift. You can also do stretching the upper back while standing.
Find the elevation, which is located at the level of your hips or stomach, put on his elbows, connect the palm, take a step back - it's original position.
Free pelvis back, gently bend your knees, pull the chest down, stretching the upper back. Return to starting position and repeat. Do this exercise five times.
Fillers for shvunga
In the breaks between sets follow the fillers on the development of the mobility of the thoracic spine and activate the buttock. First ensure the free movement of the blades, the second will strengthen the hips and muscle barkSo that you can reap the bar with optimum strength.
Also, as a filler, you can use the other stretching exercises and muscle activation depending on their limitations. Not enough mobility of the hip joints - follow exercises for the thighs disclosureSandwiched shoulder muscles do not give a squat with a barbell on his chest and over his head - restore round shoulders.
Look to your movements, find out what prevents you to carry them with perfect technology, and add fillers correction of its limitations.