Many of the course (and who does not even know) that a good "tune my * the 'pledge of progress, and insurance against injury (though certainly not 100%)! That's why suggest reading rate of the young podstrahuya. Be aware of how to insure, and more importantly, be aware of how you should properly insure. biggrin.gif Not so long ago, when the workout bench visited me (yet again) the idea, "I called fucking help. wish to find more experienced athlete ..." Is not difficult to understand, it was addressed to a colleague down the hall, which is kindness I agreed to insure. But, alas, our notions of "help" are so different that the exercise was probably ripped off than doing faithfully and accurately. 'm sure a similar situation faced by any fan of the "iron game." Often, a good quality insurance becomes a real problem and that it will be addressed in this article. Why insurance Perhaps many of you are indulgent chuckle, "Ha, insurance! also my problem.'s not the key to success!" Grin, and they are right. Success - not the case. However, without proper care will never achieve full "study" of muscles in certain exercises. And so popular cheating means of help from the outside. Sometimes we help someone in class or ask for help without thinking about how best to do it, could not help reducing the effectiveness of our efforts. essence of the problem to get started is to strictly distinguish between the two sides of the wrong insurance - it's a mistake not only an assistant, and the athlete. The latter should not be forgotten that he agreed to help the person most likely not psychic and do not know exactly what is required of him. While one needs help at a slow pace for maximum effect Pumping, other important preservation of the common rhythm of movement. So if the person you ask for help, not your regular training partner then try to clearly and concisely explain to him what is required of him. First of all - what style should help. As I already wrote - someone needs help in 3-5 last rep at a slow pace to achieve complete muscle failure. However, people working in the force style often prefer to be helped by keeping the total, is fast ("explosive") rhythm of movement. Or no help, but only to hedge, clearing the bar if the last movement will not succeed. tell in advance how many reps you are going to do and what repetition seek help. This will save you from having to watch as the hapless assistant yawns while you stomps barbell. If you do the exercise for 3-4 repetitions when it counts for 10-12 reps help can turn into a rescue. Insurance But the primary responsibility, of course, lies with the belayer. I'll try to note the principal, in my view, points that should be given to people who expressed willingness to help colleagues. First of all be clear about exactly what you have to do exactly the same as the athlete needs to explain what he wants, and you do not must rely on the fate of Providence, and that "will make the curve", and clearly understand how to help and when. If a person does not tell yourself, then ask yourself this question - "When the help is and in which the rhythm?" This will save you from having to guess along the way when and how to connect. You must be prepared to assist a second before a person takes up post from the moment that your "mente" took up exercise of the responsibility for the success of his case rests on you. As well as (and most importantly) the responsibility for his possible injury. If you are asked to insure, when the beginning of exercise, you should not talk to your friends, drink vodicku not make notes in the notebook and monitor the person and be ready at any moment to come to the rescue. Moreover, if the athlete is often sees that his fear of his own affairs, and even if he is really willing to help, it's like an athlete can be distracting and not to focus entirely on the exercise. If he was going to shake the bar 12 times - there is no guarantee that it does not "crush" is for 5-6 repetitions. If you miss this point and not be able to properly help, instead of the "downtrodden" muscle man gets half somehow an exercise. And that's part will be your fault. But the most unpleasant as dumbbells and barbells are the property sometimes the most unpleasant way to slip out of the hands - and then you will need all your attention to prevent injury. Hands off the bar! touch the projectile is only necessary moment of direct aid. If an athlete does bench press, it is not necessary to hold the post, with the negative part of the movement. Quite simply hold hands under the barbell at some distance from it, indicating willingness to help at any time. If you touch the rod - for the athlete mentally, this will mean the removal of a load of ammunition. It is sometimes distracting and interfere. Believe me. Just try to follow a simple rule - if the negative part of the movement (lowering the bar in the bench press, etc.) leave your ward movement without touching the shell and help - only in the active phase. Attention, attention, and once again the attention of most important thing in the insurance - not miss the time when you need to start helping. Returning all to the same example with the bench press - if the bar "rose" and you begin to help, when the person does not raise it, and holds - you're late and failed in their task. The most important thing - to keep the dynamic functioning of the muscles to slowly but they overcame the weight of the projectile. The moment when a person "gets" and can not move it up an inch - starts the inevitable downward spiral. But its something to avoid and undesirable. You should watch for a partner and start helping immediately once realize that it does not cope with the weight. In this case, I repeat - be very careful - often people even if slowly, the last effort, but winning weight. And if you're at this point pulls to the bar, too early to start to help, only to distract him with the words, "I myself." Here you can navigate to the following: if a person is "pushing" in the first two thirds of the amplitude of motion, most likely have to start helping. If in the last third of the movement, it is best not to rush. Exercise completed your colleague ended approach. But do not hurry to leave it - make sure it's set the bar on the rack. Especially it is important in the squat - one of the most difficult exercises. Athlete, weary load may well miss and put the bar a little past the pillars and the result is lamentable. Maybe you feel that I'm too picky about the fear. Or what I'm talking about is quite banal, obvious things. All this is true. But in my opinion, the man volunteered to help should be aware of the full measure of the responsibility incumbent on his shoulders. And with all these statements evidence of really good spotters very little. And finally, some small tips Never hesitate to ask for help. There is nothing worse than to give up a couple of repetitions out of fear that "crush" weight. This is particularly true in the squat - when you can be seriously injured if you overdo it with the load and can not stand up by himself. Pay attention to the weight with which the person will work and really evaluate their strength. Think - if you can cope with the 20-30% of the specified weight. At the last championships in Moscow had a bad case of a person pressed 260 kg, and fear set - green lads. As a result, people could not squeeze the weight, but for fear it is too heavy. As a result, not to be killed, the man was forced to throw off the bar on the unnatural path. As a result - torn chest muscle - a terrible trauma. So if you are after a hard exercise or feel that the weight does not "kick in the teeth," then politely refuse, explaining the situation. No shame in this, and the man, maybe you will save from the injury. Tatishchv Sergey. Source: Federation of Bodybuilding and Fitness Russia
Many of the course (and who does not even know) that a good "tune my * the 'pledge of progress, and insurance against injury (though certainly not 100%)! That's why suggest reading rate of the young podstrahuya. Be aware of how to insure, and more importantly, be aware of how you should properly insure. biggrin.gif Not so long ago, when the workout bench visited me (yet again) the idea, "I called fucking help. wish to find more experienced athlete ..." Is not difficult to understand, it was addressed to a colleague down the hall, which is kindness I agreed to insure. But, alas, our notions of "help" are so different that the exercise was probably ripped off than doing faithfully and accurately. 'm sure a similar situation faced by any fan of the "iron game." Often, a good quality insurance becomes a real problem and that it will be addressed in this article. Why insurance Perhaps many of you are indulgent chuckle, "Ha, insurance! also my problem.'s not the key to success!" Grin, and they are right. Success - not the case. However, without proper care will never achieve full "study" of muscles in certain exercises. And so popular cheating means of help from the outside. Sometimes we help someone in class or ask for help without thinking about how best to do it, could not help reducing the effectiveness of our efforts. essence of the problem to get started is to strictly distinguish between the two sides of the wrong insurance - it's a mistake not only an assistant, and the athlete. The latter should not be forgotten that he agreed to help the person most likely not psychic and do not know exactly what is required of him. While one needs help at a slow pace for maximum effect Pumping, other important preservation of the common rhythm of movement. So if the person you ask for help, not your regular training partner then try to clearly and concisely explain to him what is required of him. First of all - what style should help. As I already wrote - someone needs help in 3-5 last rep at a slow pace to achieve complete muscle failure. However, people working in the force style often prefer to be helped by keeping the total, is fast ("explosive") rhythm of movement. Or no help, but only to hedge, clearing the bar if the last movement will not succeed. tell in advance how many reps you are going to do and what repetition seek help. This will save you from having to watch as the hapless assistant yawns while you stomps barbell. If you do the exercise for 3-4 repetitions when it counts for 10-12 reps help can turn into a rescue. Insurance But the primary responsibility, of course, lies with the belayer. I'll try to note the principal, in my view, points that should be given to people who expressed willingness to help colleagues. First of all be clear about exactly what you have to do exactly the same as the athlete needs to explain what he wants, and you do not must rely on the fate of Providence, and that "will make the curve", and clearly understand how to help and when. If a person does not tell yourself, then ask yourself this question - "When the help is and in which the rhythm?" This will save you from having to guess along the way when and how to connect. You must be prepared to assist a second before a person takes up post from the moment that your "mente" took up exercise of the responsibility for the success of his case rests on you. As well as (and most importantly) the responsibility for his possible injury. If you are asked to insure, when the beginning of exercise, you should not talk to your friends, drink vodicku not make notes in the notebook and monitor the person and be ready at any moment to come to the rescue. Moreover, if the athlete is often sees that his fear of his own affairs, and even if he is really willing to help, it's like an athlete can be distracting and not to focus entirely on the exercise. If he was going to shake the bar 12 times - there is no guarantee that it does not "crush" is for 5-6 repetitions. If you miss this point and not be able to properly help, instead of the "downtrodden" muscle man gets half somehow an exercise. And that's part will be your fault. But the most unpleasant as dumbbells and barbells are the property sometimes the most unpleasant way to slip out of the hands - and then you will need all your attention to prevent injury. Hands off the bar! touch the projectile is only necessary moment of direct aid. If an athlete does bench press, it is not necessary to hold the post, with the negative part of the movement. Quite simply hold hands under the barbell at some distance from it, indicating willingness to help at any time. If you touch the rod - for the athlete mentally, this will mean the removal of a load of ammunition. It is sometimes distracting and interfere. Believe me. Just try to follow a simple rule - if the negative part of the movement (lowering the bar in the bench press, etc.) leave your ward movement without touching the shell and help - only in the active phase. Attention, attention, and once again the attention of most important thing in the insurance - not miss the time when you need to start helping. Returning all to the same example with the bench press - if the bar "rose" and you begin to help, when the person does not raise it, and holds - you're late and failed in their task. The most important thing - to keep the dynamic functioning of the muscles to slowly but they overcame the weight of the projectile. The moment when a person "gets" and can not move it up an inch - starts the inevitable downward spiral. But its something to avoid and undesirable. You should watch for a partner and start helping immediately once realize that it does not cope with the weight. In this case, I repeat - be very careful - often people even if slowly, the last effort, but winning weight. And if you're at this point pulls to the bar, too early to start to help, only to distract him with the words, "I myself." Here you can navigate to the following: if a person is "pushing" in the first two thirds of the amplitude of motion, most likely have to start helping. If in the last third of the movement, it is best not to rush. Exercise completed your colleague ended approach. But do not hurry to leave it - make sure it's set the bar on the rack. Especially it is important in the squat - one of the most difficult exercises. Athlete, weary load may well miss and put the bar a little past the pillars and the result is lamentable. Maybe you feel that I'm too picky about the fear. Or what I'm talking about is quite banal, obvious things. All this is true. But in my opinion, the man volunteered to help should be aware of the full measure of the responsibility incumbent on his shoulders. And with all these statements evidence of really good spotters very little. And finally, some small tips Never hesitate to ask for help. There is nothing worse than to give up a couple of repetitions out of fear that "crush" weight. This is particularly true in the squat - when you can be seriously injured if you overdo it with the load and can not stand up by himself. Pay attention to the weight with which the person will work and really evaluate their strength. Think - if you can cope with the 20-30% of the specified weight. At the last championships in Moscow had a bad case of a person pressed 260 kg, and fear set - green lads. As a result, people could not squeeze the weight, but for fear it is too heavy. As a result, not to be killed, the man was forced to throw off the bar on the unnatural path. As a result - torn chest muscle - a terrible trauma. So if you are after a hard exercise or feel that the weight does not "kick in the teeth," then politely refuse, explaining the situation. No shame in this, and the man, maybe you will save from the injury. Tatishchv Sergey. Source: Federation of Bodybuilding and Fitness Russia
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