Kleine aanpassingen in je work-out voor betere resultaten

We kennen het allemaal wel: je staat wekenlang uren achter elkaar te zwoegen in de sportschool, maar er verandert er toch maar weinig aan je lichaam. Die big guns die je inmiddels dacht te krijgen, zijn nog ver te zoeken.

Vooral als je sport om spieren te kweken, zul je tactisch te werk moeten gaan. Het is geen geheim dat er hele dieet- en sportplannen bestaan om de juiste resultaten op te leveren. Het menselijk lichaam is gecompliceerd: kleine aanpassingen bij het sporten kunnen al veel verschil maken voor je resultaten.

Betere resultaten door je work-out aan te passen

Fitness trainer en expert Peter O’Reilly heeft zich eraan toegewijd om sporters de nodige tips te geven. Op zijn Instagram-pagina deelt hij dan ook veel plaatjes met informatie over verschillende technieken.

Resultaten door kleine veranderingen

Zo maakt bijvoorbeeld je ademhaling en exacte posities van je handen en voeten al veel verschil. Door deze op kleine manieren te ‘schuiven’, behaal je hele andere resultaten. O’Reilly deelt hiervan verschillende voorbeelden. Zo zie je dat je bijvoorbeeld al heel ander resultaat krijgt door de stand van je benen.

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🔥𝐋𝐎𝐍𝐆 𝐅𝐄𝐌𝐔𝐑 𝐒𝐐𝐔𝐀𝐓 𝐇𝐀𝐂𝐊!🔥 by @muscleengineered – Follow @P.T.Pete for daily fitness/nutrition tips & education📚 – 📍If you have long femurs like me, you’ll find that it’s hard to squat deep. If you do squat deep by using a standard shoulder width stance you’ll end up compensating by leaning forward and also rounding out your lower back and going into a “butt wink”. ⠀ 📍Long Femur Because of your long femurs, there is a greater moment arm at the hips meaning there will be more stress which you may feel in the lower back. If you try to have a more upright torso while squatting, you’ll find it hard not to fall backwards. ⠀ 📍To “hack” your structure, you must take on a wider stance which will shorten the apparent length of your femur. Basically looking at from the side you will have shortened your femur. This will allow to squat lower and have a more upright torso lessening the stress on the low back and hips. ⠀ Hope this helps out! I know it helps me out when I squat!⠀ ⠀ Great information here from @muscleengineered check his page out! -⠀ . Tag a friend that needs this hack! ⠀⠀⠀⠀⠀⠀ #squat #squats #glutes #quads #legs #pushpulllegs #legworkout #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #hipmobility #yogafit #iifym

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Of nog belangrijker: hoe je je biceps traint. Voor veel mannen is dit een belangrijk onderdeel van de work-out. Dit kun je dus op bepaalde manieren nog beter doen. Zo kun je je armspieren optimaal pompen door de juiste spieren te activeren. Dus ook door verschillende attributen te gebruiken, kan je met je workout een andere spiergroep isoleren.

Je techniek maakt dus veel uit voor de resultaten die je behaalt in de sportschool. Verdiep je erin zodat je de juiste resultaten behaalt na het sporten. En je zeker geen blessures op de kop tikt.

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🔥𝐖𝐀𝐍𝐓 𝐁𝐈𝐆𝐆𝐄𝐑 𝐁𝐈𝐂𝐄𝐏𝐒 ?🔥 New Research! – tag a friend ⠀ – Follow @P.T.Pete for daily fitness/nutrition tips &education📚 – In a recent 2018 study looking at three different variations of the curl (barbell curl, EZ bar curl and dumbbell curl) looked at the muscle activation of the bicep brachii and the brachioradialis muscle in each of the variations. ⠀ 📍In this study, they did 10 reps at 65% of their 1 RM and looked at the concentric and eccentric. They were standing and they had a metronome set so they did 3 seconds a rep. They observed the subject’s trunk muscles and knees to make sure they were cheating on these reps. ⠀ 📍Muscle Activation During the EZ bar curl and the barbell curl, they found that the bicep brachii and brachioradilais muscle had a significantly higher activation than the dumbbell curl. The barbell curl had a slightly lower activation compared to the EZ bar curl but it was not significant. ⠀ 📍Overall The concentric phase of the lift had a greater activation in general while the eccentric phase had a lower activation overall. The EZ bar curl was most effective at activating the bicep brachii and brachioradilis. The reason this may be for the high activation could be due to the almost semisproned grip. ⠀ 📍Eccentric Phase During the EZ curl and barbell curl, the bicep brachii had a higher activation than the dumbbell curl. The brachioradilails was only higher in the EZ bar curl compared to the dumbbell curl. The barbell curl was not significantly different. ⠀ 📍The EZ curl and the barbell curl have very slight differences, so it may just end up being a matter of comfort as to which one you choose. ⠀ 📍One exercise is not necessarily better than the other, but if you’re looking for more activation out of these muscles you may benefit from choosing the EZ bar curl. . ⠀ ⠀ #biceps #arms #armworkout #bicepcurls #healthysnack #gymtips #flexibledieting #nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox #mobility #yogafit

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🔥𝐈𝐒 𝐈𝐓 𝐖𝐎𝐑𝐓𝐇 𝐈𝐓?🔥 By @muscleengineered – Follow @P.T.Pete for daily fitness/nutrition tips & education📚 – ⠀ 📍Similar to the behind the neck lat pull down, there are similar implications for doing the shoulder press in this position. In most cases, it is not recommended to go behind the neck. ⠀ 📍The purpose of going behind the neck may help in activating the delts more but it isn’t necessarily worth it considering there are other exercises you can do to help activate those muscles further. ⠀ 📍Reason to Avoid This Exercise 1️⃣The behind the neck shoulder press puts the shoulder in a high five position of abduction and external rotation. This position creates significant strain on the anteroinferior glenohumeral ligaments (front of the shoulder joint). ⠀ 2️⃣The rotator cuff is at risk for impingement. ⠀ 3️⃣This can also stress the cervical region by putting the head into excessive flexion. ⠀ 4️⃣Because of the increased forward head position combined with the repetitive motion can potentially produce temporary brachial plexus nerve injury. ⠀ 📍Doing behind the neck press isn’t inherently bad, but if you have suffered from shoulder injuries or are susceptible to injuries, this may not be a good exercise to choose. This just puts in an “at risk” position since generally it can exacerbate shoulder conditions. I would say play it safe and stick to having the bar in front if you’re the average lifter. Not worth the risk. ⠀ Comment below if you agree of disagree! . Credit:@muscleengineered . References Upper extremity weight training modifications for the injured athlete Martin Fees,* MPT, ATC, CSCS, Tony Decker,† ATC, CSCS, Lynn Snyder-Mackler,‡ ScD, PT, ATC, and Michael J. Axe . . . . . #shouldermobility #anatomy #arms #armworkout #healthysnack #gymtips #flexibledieting #nutrition #nutritiontips #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #30daychallenge #myodetox #mobility #yogafit #iifym

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