Q: The place ought to I place my fingers after I’m doing crunches? I’ve at all times put them behind my head, however I’ve been experiencing neck ache just lately and I feel it is likely to be from the crunches.
Primarily based on what you’re saying, your ache very nicely could also be from the crunches. Sadly, many health professionals proceed to show folks to put their fingers behind their heads whereas performing this train. It’s a technique that may have detrimental penalties. Right here’s why:
When the fingers are clasped behind the top throughout spinal flexion (a crunch), there’s a reflexive tendency to tug on the sternocleidomastoid muscle tissues of the neck. That is very true as a set turns into tougher and also you’re struggling to finish the previous few reps. Along with considerably growing the potential for a neck pressure, this additionally introduces momentum into the motion, thereby lowering its effectiveness in growing your abs.
For greatest outcomes, it’s advisable to maintain your fingers folded throughout your chest or, as a substitute, make fists and maintain them at your ears. This can make sure that the motion takes place completely at the focal point – your abs, not your neck. In case you have weak neck muscle tissues, it’s greatest to make use of a tool like an ab curler or one of many many ab machines accessible in your native fitness center. These models present a cushioned help to your head. Regardless, supporting your neck along with your fingers will solely serve to exacerbate neck issues and impede outcomes.
Q: I hate my calves. They’re like sticks they usually make my thighs look larger than they really are. Assist!
Your plight is comprehensible. For most individuals, the calves are very tough to develop. There are two major causes for this. First, the calves are used greater than another muscle tissues within the physique. They’re energetic each time you stand, to not point out stroll, run, or do any cell exercise, and due to this fact are typically extra immune to train. What’s extra, the soleus muscle, one of many two major muscle tissues that make up the calves (the opposite is the gastrocnemius, or gastroc, for brief) is made up virtually solely of slow-twitch fibers. Sluggish-twitch fibers are endurance-based fibers which have little or no potential for development (versus fast-twitch fibers, that are strength-related and develop readily).
That mentioned, you’ll be able to enhance the looks of your calves should you’re keen to place within the effort and apply some good previous train science. Right here’s how: The calves may be selectively focused by utilizing two various kinds of actions. As a result of the gastroc crosses the knee joint, it’s positioned in a completely stretched place throughout workouts the place the legs are stored straight, thereby maximizing stimulation of the muscle. Thus, standing calf raises, donkey calf raises, and toe presses are wonderful decisions for concentrating on this muscle. Because the fiber composition of the gastroc is about half fast-twitch/half slow-twitch, a rep vary of 8 to 10 per set is good for maximizing hypertrophy (muscle development).
The soleus, alternatively, doesn’t cross the knee joint. Subsequently, it may be focused by workouts during which the knees are bent. Any sort of seated calf motion will do the trick right here. Due to its endurance-based fiber composition, a better rep vary is mostly obligatory to essentially fatigue this muscle. Intention for a variety of 15 to twenty reps per set.
Three to 4 units of an train for every muscle can be excellent. Carry out this routine a few occasions per week, taking not less than 48 hours of relaxation between classes, and you must begin seeing these sticks flip into diamonds earlier than lengthy.
