26.09.2019
Sport does not tolerate neglect of safety. Even the most gentle classes and activities at first glance require instruction on the technique of performing all exercises. What can we say about classes in the gym, which involve the use of complex equipment and heavy weights!
In this article we will tell you about the most dangerous exercises that can only be performed under the supervision of a trainer. And, of course, we will suggest a safe, but no less effective alternative.
Raising the torso
Scientists say that as soon as a person began to walk on two legs, he doomed himself to diseases of the spine. Sedentary work and a sedentary lifestyle aggravate the situation. And instead of minimizing the load on our backs, we tighten the psoas muscles, creating pressure on the spine. This happens when performing body lifts on an inclined bench or on the floor.
An alternative is the plank . This exercise trains the abdominal muscles without putting any compression on the spine.
Dangerous exercise: overhead press
Why it is dangerous : When performing an overhead press, the shoulders are in an unnatural position, the humerus is excessively moved beyond the shoulder blades, and when force is applied from the deltoid muscle, a very large load is created, pressing the head of the humerus against the glenoid cavity or acromion of the scapula. Because of this, the tendons of the rotator cuff muscles and the synovial bursae lying between the head of the humerus and the coracoacromial arch can be injured (for anatomy, see the description of the last dangerous exercise in this list - below).
The head of the FPA, Dmitry Kalashnikov, devoted a post to this issue on his blog, where he analyzed the anatomy of the movement, starting with the fact that the overhead press is “a movement that is indeed extremely dangerous for the shoulder joint.”
Instead of this exercise, do a military press (standing barbell chest press) or dumbbell overhead press .
Hyperextension
This exercise is often used to warm up the extensor muscles as a warm-up before more serious exercise. The body is completely lowered down and then raised until it is parallel with the legs. Weighting agents are often used. This version of hyperextension negatively affects the lower back and provokes injuries in the lower back.
An alternative is the same exercise, but in a different version . Start it from a position with a straight body and do not fall down, but rise up, spreading your shoulders and moving your head back. Hold at the extreme point for 5 seconds.
Drugs for the treatment of sports injuries
People love to believe in a magic pill that will solve all their problems. Although a pill that will instantly cure any injury has not yet been invented, there are still some quite effective drugs.
Anti-inflammatory drugs
A good solution is to use the following anti-inflammatory drugs:
- Diclofenac 5% (4 times a day);
- Fastum gel (every 2 hours);
- Finalgel;
- Traumeel S (every 3 hours);
- Indovazin (3-4 times a day);
I used Diclofenac 5%. The downside is that it does not have the best effect on the stomach, so those with gastritis or ulcers should use it carefully. A very good thing is Traumeel S, it also works great. Indovazin also relieves inflammation well, but its downside is its yellow color, which then remains on all sheets and clothes.
Preparations for joints
Because I am faced with a joint injury (knee), then I think it is necessary to tell you about some drugs for healing and building your cartilage and other structures.
- Glucosamine sulfate. Promotes the formation of “lubrication” (interarticular fluid) in your joints, as well as the restoration of cartilage. It is taken orally for 2 months, then after six months the course is repeated. In powder form (1500 mg daily). I took the drug "DONA". There are 20 sachets in a pack, you need three packs for 2 months. This pleasure costs around 1,500 rubles per package (20 bags), i.e. the course will cost you around 4500-5000 rubles.
- Chondroitin sulfate. Aimed at the formation of cartilage tissue. But now I’ll tell you one trick that I haven’t seen anywhere before and that was told to me by one of the best joint specialists in Russia. Chondroitin and glucosamine sulfate are converted into the same substance in the body. Those. These are just different forms of the active substance! And accordingly, it makes sense to just buy yourself glucosamine sulfate and not force your wallet.
- Calcium + D3 + Magnesium (Mg). Calcium will not be absorbed properly in the body without D3 and without magnesium. That is why they must be taken together. Helps strengthen bones. By the way, be sure to read my article about calcium in bodybuilding.
- Edible gelatin. A source of collagen, and collagen, as we remember (remember?;)), helps fibroblasts heal injured structures.
- Fish oil (Omega-3). Helps relieve pain in joint diseases, and also improves mobility.
Guys, you need to understand that miracles don’t happen and it’s good if your injuries don’t lead you to arthrosis. This is such an unpleasant thing that appears due to the fact that your bones at the ends wear out and the cartilage wears away. As a result, this can lead to your bones starting to rub against each other and this will cause extreme pain.
Unfortunately, arthrosis is now stronger than any medicine and this process is irreversible, so be doubly careful. I now regret that no one explained this to me at the time.
I talked about other approved supplements that you can easily buy at a pharmacy to achieve better results in bodybuilding in an article about pharmaceutical doping.
Prohibited drugs
I’m not trying to pull you over to the dark side, but it should be noted that there are some drugs from the “heavy artillery” that really help, and much better than all of the above.
There are two prohibited drugs that help best:
- Testosterone (omnadren, sustanon, propionate, etc.).
- Somatotropin (growth hormone).
I repeat once again that these drugs are prohibited, but they help much better than anything else.
Many athletes who classified their injuries as chronic got rid of such problems in one course of “test”. God forbid, I will not describe the mechanism of operation of these drugs to you. Something else is important. It works. And very good.
Reduction and extension of legs
The problem with this exercise is that it is often overused due to its apparent effectiveness. For example, overweight people think that this exercise can make their legs slimmer. But local weight loss is a myth, and this exercise can lead to pinching of the sciatic nerve.
An alternative is walking, lunging, squatting . These exercises are much more effective. Moreover, they are basic, and any athlete needs to master the technique of performing them.
Squats at Smith
Some Smith machine exercises are much more dangerous than their barbell counterparts because (yes, again) they go against your anatomy . In life, situations rarely arose when our ancestors had to lift the weight strictly vertically upward at the same amplitude. Our joints find themselves strictly fixed by weight within a certain vector.
When you do a Smith squat, there is a lot of stress on the knee ligaments and lower back, because instead of the natural curved trajectory you have to use a straight line, and even under strict fixation. Read more about squats in the Smith machine in the article “Squats in Smith from A to Z: there’s no more detail!”
Yes, the Smith squat is easier and yes, it is more dangerous than the good old barbell squat. And in general, Smith was invented for people with injuries, don’t forget! If you really want to pump up your glutes, then it will be useful for you to learn how to do it correctly - “The ideal squat for the buttocks and elastic butt”
