Beny 179
witam
Jakby ktoś miał wolną chwile i miał ochote.
To bardzo by prosił o przetłumaczenie fragmentu po angielsku z t-nation
chodzi o rodzaj przetrenowania:
The Pinched Elbow
Why it's (probably) jacked up:
"When you start to get medial elbow pain—pain on the inside of your elbow—it's rarely a result of something you did wrong," says Cressey.
So a hurt elbow is normally just a result of consistent training. (Which kinda sucks.)
"You have a small bony area with a bunch of tendons and ligaments coming together in the same spot," says Cressey. "They create friction over one another and get more dense, fibrotic and nasty. Over time they lose length and quality, and every time you grip something they shorten up even more which leads to pain."
How to fix it:
In the gym
You can use your thumb or a golf ball to try and work on the tissue of your forearms, but you gotta be careful since the ulnar nerve runs right through it. "Trust me," says Cressey. "You don't want to hit that."
That's why he and Robertson both recommend hiring a professional to perform Graston or ART on your arm. Pony up the dough and don't try to take matters into your own hands.
And while there aren't really any concentrated exercises you can do to "fix" your elbow, there are some ways to work around it.
"You can use weightlifting straps on a lot of exercises to take the pressure off," suggests Cressey.
You can also experiment with crossover reverse flys and straight-arm pulldowns instead of rows. If you want to row, however, you can try using a pronated thumb-less grip, which will help take more pressure off the elbow.
Switching to more push-up variations for your pressing exercises will help, too.
And if you still want to use barbells for benching or overhead pressing, Robertson wants you to keep your wrists in perfect alignment. "A lot of guys will 'roll' their wrists back at the bottom of the exercise, which will definitely put more stress on the elbow," he says. "It's a general weakness, but a lot of guys can fix it by simple becoming aware that they're doing it."
fragment pochodzi z artykułu http://www.t-nation.com/testosterone-magazine-639?s=prevTitle#fixes-to-training-injuries.
Zmieniony przez - Beny 179 w dniu 2010-10-27 14:55:26
Jakby ktoś miał wolną chwile i miał ochote.
To bardzo by prosił o przetłumaczenie fragmentu po angielsku z t-nation
chodzi o rodzaj przetrenowania:
The Pinched Elbow
Why it's (probably) jacked up:
"When you start to get medial elbow pain—pain on the inside of your elbow—it's rarely a result of something you did wrong," says Cressey.
So a hurt elbow is normally just a result of consistent training. (Which kinda sucks.)
"You have a small bony area with a bunch of tendons and ligaments coming together in the same spot," says Cressey. "They create friction over one another and get more dense, fibrotic and nasty. Over time they lose length and quality, and every time you grip something they shorten up even more which leads to pain."
How to fix it:
In the gym
You can use your thumb or a golf ball to try and work on the tissue of your forearms, but you gotta be careful since the ulnar nerve runs right through it. "Trust me," says Cressey. "You don't want to hit that."
That's why he and Robertson both recommend hiring a professional to perform Graston or ART on your arm. Pony up the dough and don't try to take matters into your own hands.
And while there aren't really any concentrated exercises you can do to "fix" your elbow, there are some ways to work around it.
"You can use weightlifting straps on a lot of exercises to take the pressure off," suggests Cressey.
You can also experiment with crossover reverse flys and straight-arm pulldowns instead of rows. If you want to row, however, you can try using a pronated thumb-less grip, which will help take more pressure off the elbow.
Switching to more push-up variations for your pressing exercises will help, too.
And if you still want to use barbells for benching or overhead pressing, Robertson wants you to keep your wrists in perfect alignment. "A lot of guys will 'roll' their wrists back at the bottom of the exercise, which will definitely put more stress on the elbow," he says. "It's a general weakness, but a lot of guys can fix it by simple becoming aware that they're doing it."
fragment pochodzi z artykułu http://www.t-nation.com/testosterone-magazine-639?s=prevTitle#fixes-to-training-injuries.
Zmieniony przez - Beny 179 w dniu 2010-10-27 14:55:26
"Lepiej być sądzonym przez ludzi 12-stu , niż niesionym przez 4-ech na wieki do piasku"
Karramba
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