How to make a perfect workout for the harmonious development of the whole body

Accounting training, you should always focus on the features of your body. If flexibility is not allows you to correctly perform some strength exercises, you must first stretch muscles clenched. Spoil technique and weak muscles that are not able to ensure the stability - keep the body in proper position throughout the exercise.

Use a universal formula strengthens weak muscles, stretch hard. Evenly develop mobility and stability joints.

Do not forget about the mobility and stability

joint mobility - the ability to move in a wide range of motion. If you sit down on the string, you have a mobile hip, if you can not reach the fingers to the toes - no.

To develop the mobility of the joints, it is necessary to stretch stiff muscles that surround the joint and do not allow it to move in a wide range.

joint stability - the ability to maintain correct posture. Stable joints avoid sprains and strains during exercise. Strong muscles do not allow the load to move to the tendons that bad stretch and quickly damaged. To increase stability, it is necessary to strengthen the muscles surrounding the joint.

Our body is designed so that during the movement and stability meet the different joints. Mobility required in the joints of the neck and middle back, hip and ankle. Knee joint and lumbar spine should be as stable, to ensure the correct position of the body and to eliminate injuries and sprains.

How to find out what you need to develop for you

To see which muscles need to carefully examine the need to strengthen and which to stretch his body.

Tests on the mobility of the joints

The mobility of the cervical spine

Rigid neck muscles are bad for your posture, especially for those who frequently and for a long time sitting at the computer.

1. Tilt your head forward and touch his chin chest.
2. Tilt your head back. Opinion should be directed at the ceiling.
3. Turn your head to the side. Chin should be coplanar with the shoulder.

If you have not passed these tests, it is necessary to do stretching the neck muscles. Here are a few good exercise for this.

The mobility of the wrist

Flexible wrist need for many power exercises - movements with weights, squats on his chest, push-ups.

1. Stand up straight, stretch your arms in front of you and expand their palms facing each other.
2. Bend your wrist so that the fingers of both hands facing each other.

If the angle of the wrist is 90 degrees, you are quite flexible.

For exercises on the horizontal bar and gymnastic rings, racks and walking on his hands important power of the wrists. Check it is possible so:

1. Sit on your knees and put your hands in front of him on the back of your hands.
2. Move your hands to fists and lower back.

If you happen to do this exercise without pain, then you have developed your wrist. If not, we must strengthen them with the exercises shown in the photos. When it starts to turn out well, try the same thing in the palm lying.

The mobility of the shoulder joint

From the mobility of the shoulder joint depends on whether you can correctly do squats over head, gymnastic bridge, the upper block cravings for the head and other exercises engage the muscles shoulders.

1. Raise your right hand and bend it at the elbow, so that the wrist touched the back.
2. Get the left hand behind his back and try to connect the bottom of the wrist of two hands.

If you can connect your hands behind your back, or your fingers of one hand to the other toes, then you have enough mobility of the shoulder joints. If the distance between the wrist remains in a palm of your hand, then you have the average mobility of the joints. If more of one hand, there are problems with mobility.

The mobility of the thoracic spine

Enslaved thoracic spine has a negative impact on the lower back. The body always compensates for the lack of mobility in one area over another mobility. Rigid thoracic spine mobility is compensated in the lumbar, which shall be fixed and stable in almost all strength exercises.

1. At shoulder level, put a mark on the wall.
2. Stand with your left side against the wall and try to reach the mark with his right hand, do not tilt the hips.
3. Repeat on the other side.

If you happen to reach the mark with both hands, you have enough of the thoracic spine mobility.

hip mobility

If you lack the hip joint mobility, you will not be able to correctly perform squats, deadlifts, and other exercises that require the correct inclination with a straight back.

1. Stand up straight, bend forward with straight knees and pull the fingers to the toes. If the hand reaches for just below the knee, mobility is not enough.
2. Stand up straight, lift the leg to the side. If you happen to raise the leg so that between the thigh and the body was 90 degrees, enough mobility. If less than 80 degrees, you have to go.

Tests on the muscle strength to the stability of the joints

The stability of the lower back muscles provide bark. They support your posture and do not give you bend back during push-ups, squats, deadlift and other exercises.

To test the strength of these muscles, use of the test evaluation FMS functional movement:

1. Lie on your stomach, legs are brought together, toes rest on the floor.
2. Palm put on the floor at the level of the forehead (for men) or chin (for women).
3. Perform a push-up, keeping the body straight. Chest and stomach off the floor at the same time, without bending at the waist and bending his knees.

To assess whether you have obtained to perform push-ups, keeping the body straight, put on the back of PVC stick or bodibar.

If you could not do this exercise with your back straight, so the muscles are not developed enough crust to hold the body steady during strength exercises. This will adversely affect your vehicles, making it difficult to perform the exercises correctly.

How to make the training of the test results

When you know their weaknesses, to add to the training exercises to help strengthen weak muscles and stretch hard.

If you do not have the mobility of the joints, to include in its training exercises for stretching and relaxation of stiff muscles. Here are the exercises for stretching wristsAnd in this article You will find exercises for stretching the shoulders with expanders.

To relax the muscles of the thoracic spine, perform exercises on the massage rollers:

• Lie on the massage roller such that it is positioned below the blades.
• Bend your knees, feet flat on the floor, hands folded behind his head.
• Arch your back so that his head hit the floor. Soak a few seconds, stretching his back.
• Lift the body to its original position, straining the abdominal muscles to protect your lower back. Do not fix the foot on the floor, hiding them under a cupboard, sofa, horizontal bar. In this case, the exercise can be dangerous to the waist.

Here are a few exercises of yogaWhich will help to increase the mobility of the thoracic spine and at the same time to strengthen the muscles of the core. And in this article You will find exercises to develop the mobility of the hip joint.

If you do not have enough muscle strength crust, add your exercise workout on the loop simulators. These exercises involve the muscles of the bark, which provide the body stability.

Accounting training, always put emphasis on the underdeveloped areas, give them preference. For example, if you sit down on the string, but it can not join hands behind his back, it is not necessary to spend a lot of time stretching and so stretched adductors and hamstrings. Instead, dedicate time, stretching the shoulders and wrists.

This does not mean that some stretching exercises and muscle strength you need quite out of my program. It is not necessary to give them preference, forget about other areas.

Observe the balance in training, then your body will be uniformly developed, flexible, strong and healthy.