He doesn't quite look like
an eel but he sure is squirming. He doesn't
look much like a dog either but he sure is panting.
And he hardly looks like a monkey but he sure is swinging.
What he does appear to be - at first
glance - with straps fastened around his wrists,
the bandana wrapped around his skull, is a hard-core,
knowledgeable weight trainer.
And that, you should know, he definitely
is not.
It's the guy you see at the
gym every day, sweating through arduous sessions of
what he believes to be bodybuilding brilliance. But
there's only one thing more agonizing than the
pain in his joints. It's the pain of the wise
observer who actually has to witness this.
The genius settles in to bench press
the weight equivalent of his sports car. But from
the opening repetition, the only part of him he'll
be expanding is his ego, as a crowd slowly gathers
around. After just one rep, he starts flopping around
on the bench like the fish you caught over the weekend.
It's a good thing Joe Weider isn't here
because his form alone would make the Master Blaster
cry like an infant.
After a brilliant, fulfilling set
of three, it's off to do some biceps curls.
He slaps so many plates on the bar, you'd think
you were in Roseanne's kitchen. You watch as
he whisks the weight into the air. You watch as his
back swings like a pendulum throughout the exercise.
What you don't know is that he'll be visiting
both the chiropractor and the spinal surgeon in a
matter of weeks.
The point is simple.
Exercising at the local gym without
proper form is a lot like playing the slot machines.
It's a waste of money and a waste of time.
Squat - The Best Exercise For Developing
Leg Muscles
A common exercise that eludes proper
form among gym patrons is the Barbell Squats, a leg-blasting
motion that can prove potentially damaging to both
your spine and back without the use of proper form.
Too often, weight trainers push the weight upward
with their backs, while dropping either too far or
not far enough to the floor.
First off, separate your mind from
the surroundings. Weight training is not a competition;
it is merely the process in which you achieve the
fitness goals you've set for yourself. Dissociate
yourself from the busy bodies. Always put proper form
ahead of heavy weights. If your form is sacrificed
during any exercise, or you're not getting the
reps you want, you're simply using too much
weight.
Before attempting squats, secure
your feet inside the rack at a shoulder width, comfortably
resting your hands on the bar with the bar on your
traps. Attaining a natural curve in your back, slowly
bend your knees, allowing the weight to push your
buttocks toward the floor. Dip slightly below the
point of where your knees form a 90-degree angle,
as if you were sinking into a sofa cushion, before
immediately reversing the movement. Drive through
an upward motion, your eyes faced toward the ceiling,
as you squeeze your glutes through the range of motion.
Try not to lock your knees upon standing straight
up. Also, be sure that you are breathing smoothly
throughout the set.
And during a vigorous exercise like
squats, especially when heavy weights are involved,
always - always - find a spotter to assure
your safety.
Doing Hack Squats For Leg Muscles
Hack Squats: After setting
the desired weight, station yourself inside the machine,
so your shoulders are flush underneath the pads and your
feet are in the middle of the platform. You feet should
be at a shoulder length width. Releasing the safety bar,
slowly bend your knees, allowing the weight to push your
buttocks toward the platform. When your quadraceps are parallel
to the floor - or perhaps dip a little lower - immediately
reverse the movement, exploding the through an upward motion.
Stop just before your knees are locked as you squeeze your
legs during the contraction. Try 3-4 sets of 10-12 repetitions.
Copyright MuscleMaster. Reprinted
with permission.
