Why it is important specifically to build muscles to prevent injuries specifically build muscle injury to prevent weak muscles are the most common cause of poor posture and resulting pain. For example, a crooked posture and discomfort in the chest spine area of weak muscles in the upper back area-can are, and cause pain in the lumbar column and a distinct hollow back strength deficits of the abdominal muscles. Problems, such as the frequent sprains with the ankle, must not necessarily mean that there are damages in the ligaments, but may be partly due to weak leg muscles. In such cases it usually does not necessarily help, only in general terms more sports. Here need the muscle groups which suffer shortcomings, specifically built and with muscle training be strengthened. There are different exercises for different muscle groups that raise precisely the areas which should be trained.For example, the muscles in the upper back area to strengthen, you put in the prone position on a flat, solid surface.
The arms are stored in U – shape next to the head. Withdraw now the arms and the head (the legs and feet stay on the ground!). Make sure that you look direction pad with the face, so that the spine and the back of the head revealed a straight line. Count now up to ten and then again let loose. You can still reinforce this practice by taking weights in both hands, like (but please the weights not too hard chose for example water bottles or the like). Well, in the same position of the output, you can train the gluteal muscles.
While not head and arms are raised, but always turns a leg. Here it is useful to strengthen with weights to work. You’re training abdominal muscles in the supine position. To help crunches for the upper abdominal region. However, there is a widespread misconception that you must come this exercise with the face up to the knee. It is already a little lifting off of the head and of the Neck area, to train this area. It’s also gentle for the muscles and the cervical spine. Also in the back should be kept straight. Who do it right, not even creates repetitions 10-12 and is therefore in the range of the hypertrophy (muscle growth). To reach the lower abdominal area unfortunately not so good with this exercise. This should be hired the legs and the hands on the thighs. Now comes the most important part, so this exercise is effective. For now the thighs against the hands are stretched (imagine you want to lift your feet slightly, but the pressure under the feet should be just a little easier, not completely detach from the surface!). This process is especially important, because would you the other way around, relax the hands on the thighs, you would have the same effect as the sit – ups. To sustainably build up muscles, let’s not convince you to take especially heavy weights. This damages the joints and hardly builds muscle, because only a few Repetitions can be made. The exercises should prefer only clean and controlled running, so that exactly the muscle group is addressed, should be addressed. Only when the process works perfectly more weight should be taken to perfect the muscle training.