Spine Injuries

Step ago (an attack) should be wide enough, otherwise the lowest point of the shin exercises will be tilted forward, which is highly undesirable, as this part of the load is transferred from the quadriceps to the knee joint, which reduces the effectiveness of exercise and increases the risk of injury to earn. The main objective attacks back – the front of the thigh muscles, quadriceps. They play the first violin here. Hamstrings and glutes in this exercise only assists quadriceps (although it should be noted, very effective). So if your hips are not flexible enough, goes down only as long as able to keep the torso upright and bending at the waist.

It is much more important to protect the spine from injury, than to get to work at full strength with the back of the thigh and Gluteus. The more you can do this by using such targeted exercises like bending the pole, Romanian lift, deadlift, and so on. Deep breath, and breath-holding during outburst increases abdominal pressure, which helps keep the muscles surrounding the spine, in constant tension. That, in turn, guarantee that you will not tilt the torso and not round the back. In addition, breath-holding makes you stronger, makes it possible to generate a more powerful force, which will undoubtedly stimulate muscle growth. Application To: Athletes medium level of training and higher. When: Closer to the middle leg workout. Before the attacks back, do squats and leg presses. After the attacks back – leg extension in the simulator and exercises for the muscles of the back of the thigh (deadlift and Bending the legs in the simulator).