Moves a bone away from the mid-line (an imaginary line that divides the body into right and left sides). An example would be raisingyour arm away from your side.
Moves a bone closer to the mid-line
Moves a bone in a full circular path.
Increases the angle at a joint.
Characteristics include:
During exercise, several muscles coordinate together, producing harmonious movement. Using the biceps barbell curl, for example, muscles can play one of five roles during the movement:
PRIME MOVER / PROTAGONIST / AGONIST
ASSISTANT MOVER / HELPING SYNERGIST
ASSISTANT MOVER / TRUE SYNERGIST
STABILIZER / FIXATOR
ANTAGONIST
Decreases the angle at a joint.
An extension movement is continued beyond its normal position.
A flexion movement is continued beyond its normal position.
COMMON WARNING SIGNS AND SYMPTOMS OF OVERTRAINING
Physiological/Performance
Emotional/Psychological/Information Processing
Immunological
Biochemical
Turns or twists the palm downward.
Turns or twists the palm upward.
Place the bar on the bottom of the trapezius - do not place it on your neck as this could cause damage to the cervical vertebrae. The lower you place the bar on the traps, the shorter the lever arm (torso), and the greater the leverage. However, the lower the bar placement, the greater the strain on the rotator cuffs and arm muscles. Find a "comfort zone" and use a barbell pad if you require it. The feet should be approximately shoulder width apart and pointed slightly outward about 5-15 degrees. An outward stance allows the knees to extend out over the feet with minimal shearing force on the joints. Due to a wider hip structure, some women may need to place their feet beyond shoulder width to accommodate proper mechanics. Look directly ahead (looking slighty upward is okay too). Looking down at your feet may cause you to lose your balance and to possibly flex (or round) your spine. The spine must remain in a natural arched position. As exercise continues, the lower back muscles will weaken. This weakening may cause the spine to flex (or round), placing increasingly greater strain on the anterior portion of the vertebrae and discs. If rounding is noticeable, terminate the set immediately to avoid possible injury. Once you place the bar on your traps, keep your knees slightly flexed at all times - never lock your knees out at the top. The first reason is that locking your knees is counter productive to what you're trying to accomplish - which is to work the muscles. Locking your knees will put most of the strain of supporting the weight on your joints and not the muscle. The second reason is that locking your knees is simply bad for the joint - especially when you are putting weight on the joint beyond your natural body weight. When descending, focus on the hips moving back and lowering. In fact, the first thing that should start moving are your hips. Begin by thrusting your hips backward and allow the torso to come forward to keep the weight centered above your feet. Note that you are still trying to keep your upper torso upright (that is, don't lean forward so that you're looking at the floor, this is bad for the lower back). Exaggerating this action increases leverage and places greater emphasis on the lower back, hips, gluteus and hamstrings, and less on the quadriceps. As you descend, the knees should travel in line with the feet and move only slightly over the toes, if at all. If the knees move inward, this produces shearing forces on the knee joint, and the weight should be reduced until proper alignment and form are obtained. Pause momentarily at the bottom position, then focus on the hips driving up and under the bar when ascending. Make an effort to drive the heels into the floor while you drive your hips upward. Resist any complusion to rise up on your toes - loss of balance could occur if you do that. Also keep the natural arch in your back while you do this - do not allow the spine to flex. Doing all this will help you to focus on the proper muscles and will help your balance as well.
If using a machine for squatting (such as a Smith machine) it is necessary to place the feet 5-10 inches ahead of the center of gravity in the starting position. With the feet directly beneath the bar, the torso will bend beyond a 45 degree angle, making the exercise uncomfortable with excessive lower back strain. You will also require superior flexibility in the hips, knee and ankle joints to accommodate this position. The further the feet move forward, the more tension on the quadriceps; however the greater the shearing force on the knee.
When placing the smith machine bar on your traps at the beginning of your set, the bar should be resting low enough on the safety catches or pins that you must dip under the bar a few inches with knees slightly bent. As you straighten the knees, you will lift the bar up to the starting position, which then allows you to flip the catch hooks away from the pins before descending. If using free weights, it is necessary to stand back 10-12 inches to avoid hitting the catch pins when descending.
Upon straightening the leg from the bottom position of the squat, knee extension occurs as the thighs move away from the shins. Hip extension occurs as the thighs move up and forward in line with the torso. The major muscles involved include the quadriceps femoris during knee extension and the gluteus maximus and hamstring group during hip extension. The erector spinae stabilizes the spine isometrically. Stabilizer work is performed to a lesser degree by the calves and ankle, abdominals, upper back muscles and arm muscles as well.
Barbell Curl:
Performance Recommendations
Concentration Curl:
Preacher Curl:
Dumbell Curl:
Reverse Curl:
Hammer Curl:
