Body Building Guru

Strength Training Anatomy: How strength affects the muscles

Strength training anatomy works on the principle of learning how each muscle group works, its functions and what causes it to expand. Core strength training is the latest buzz in the health and fitness industry. It focuses on all muscle groups and their functions in the body. Strength training is targeted at the development of all the muscle groups of the body including the muscles on the trunk, torso, cervical muscles, thoracic muscles, lower back muscles and the muscles of the lumbar region. By observing the location of these muscles you can easily determine that the main objective of core strength training is to support the spine, shoulders, the pelvis and other areas of the body by strengthening the surrounding muscles. A study of the anatomy enables you to understand your body to get the desired results.

An in-depth understanding of the strength training anatomy gives you a fair idea of how different muscle groups function and enables you to get maximum benefits from your work outs. Strength is the ability of the muscles to overcome resistance. It is a major component of physical fitness and is defined as the amount of force a muscle or muscle groups can exert. It is measured in pound or dynes. A certain level of physical fitness is required by athletes and other individuals in order to undergo strength training. All activities require the application of strength differently. Some require more strength whereas others require little strength. Strength is divided into two parts:
Dynamic Strength
Static Strength

Dynamic Strength: This is also known as isotonic strength because it is directly related to movements. It is required in all pull-up and push-up exercises. Dynamic strength has a diminishing tendency and as a result, after sometime the muscles refuse to work. Movements are clearly visible when dynamic strength activities are being performed. Dynamic strength is divided into three parts:
Maximum Strength: It is the ability to act against maximum resistance. It is used in high resistance sports such as weight lifting, shot-put, hammer throw, javelin throw, discus throw etc. It is required for a short period in various sports such as gymnastics, starting and accelerating phases in sprinting events and take off in long jumps.
Explosive Strength: It is the ability to overcome resistance with high speed. It is a combination of strength and speed abilities. The force is applied as an explosion for supplying spurts of energy for performing various activities such as javelin throw, discus throw, sprint starts, weight lifting etc.
Strength Endurance: It is a combination of strength and endurance abilities. It can be defined as the ability to overcome resistance or to act against resistance under conditions of fatigue. It can be a form of dynamic strength or static strength depending upon the movement. It is used in long distance races, swimming, cycling, and combative sports.

Static Strength: This is also known as isometric strength and is defined as the ability of the muscles to act against resistance. Static strength is not seen directly and plays a significant role in all weight lifting exercises.

Strength Training Anatomy for maximum output:
Anatomy of strength training helps manipulate your workouts and helps you focus on aspects other than just adding weights to your workouts. These include:
•    Reducing rest time between sets
•    Performing more sets
•    The principles of overloading
•    Performing different exercises and their benefits

Core training exercises work with different parts of the body in various positions. Bridges are certain exercises which help train different muscle groups and are an essential component of core training. The prone bridge strengthens the trunk and pelvis, the lateral bridge strengthens the abdomen, the supine bridge develops the gluteal muscles etc.

Before performing any exercises it is essential for you to consult a doctor in order to determine if your body is capable of handling the pressure of these exercise or not. You must also discuss any ailments you might be suffering from such as diabetes, asthma, back pain, heart disease, hypertension etc. with your doctor prior to joining any exercise routine. Start with a simple core training program comprising of crunches and push-ups. It is a great idea to find a trainer to guide you appropriately on performing various exercises by applying the right techniques.

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Stretching Shoes: the ultimate accessory

Stretching is an important part of exercise that plays a significant role in increasing the body’s flexibility and reducing the level of stress in the body. Stretching exercises are an important aspect of most fitness regimes and are great not only for athletes and sportspersons but also help promote wellbeing among ordinary individuals. The health and fitness industry is flooded with a number of accessories that have been designed keeping in mind the need of individuals while performing specific exercises. These include stretching bands, stretching shoes, apparel, thermal wear, water bottles etc.

A stretching shoe provides the base for all activities associated with stretching and enables enthusiasts to derive maximum benefits from their fitness program. The shoe is one of the most important accessories in any training program as it forms the base for the body and allows you to stand for longer durations and helps enhance the output of your stretching program. Stretching shoes help prevent a number of hip, feet, leg and back problems that can arise due to regular exercising.

Benefits of stretching shoes:
These shoes comprise of a special material that facilitates running and walking for longer periods of time than normal rubber shoes. These shoes provide extra exercise as well as help you perform them by utilizing your maximum potential. They help relieve every single muscle of the leg and enable you to walk for hours without tiring the feet.

Stretching shoes have been specifically engineered to suit the needs of all individuals and come with breathe through mechanism. They cause the sweat to escape from the feet enabling individuals to maintain great balance and grip. These shoes are designed in such a way that they help promote balance and muscular coordination and improve the body’s posture. Some companies even claim that the shoes manufactured by them reduce varicose veins, enhance breathing, speed, power and boost circulation.

Shoes used for performing stretching exercises can also be used by runners, hikers and weightlifters. These shoes protect the feet from getting hurt, injured or fatigued. They enhance speed as well as resistance. The shock absorbing mechanism present in these shoes helps prevent aches and pains of the toes, calves, joints, heel and ankles.

What to see in a good stretching shoe?
It is essential to wear the right kind of accessories before performing any of the exercises in order to maximize your potential. There are various kinds of stretching shoes available in the market these days but you must pick a pair that is suited as per the needs of your body.

You must make note of a few factors while purchasing these shoes:
•    There should be ample cushioning under the foot balls of each shoe.
•    The inside of the shoe must be shock absorbent.
•    The heel counter of the shoe comprises of the cup that places the foot inside the shoe. This must be firm for support and well padded in order to provide proper support and balance. If the heel counter is not firm, it may lead to side to side motion which is one of the leading causes of injury. The best way to confirm this is by checking it with your finger. On pressing the heel counter, it should not dent.
•    The heel must have good shock absorbing qualities in order to prevent it from getting injured. This also protects the calves, muscles, ligaments and tendons. It is responsible for proper alignment and leads to the development of good posture. It significantly reduces muscular strain and reduces knee or leg pain due to strenuous exercising, running or jogging.
•    The toe box should offer enough space for the bottom of the foot to spread and allow for the toes to move within. There should be no side to side motion as it increases the chances of injury or results in the development of blisters. The toes mustn’t touch the end of the shoes in order to avoid swelling of the feet due to exertion of too much pressure.
•    You must always try on the shoes prior to buying them in order to determine if they are comfortable or not.

Stretching exercises increase blood flow, keep the body flexible and increase the energy levels of the individual. If the right accessories accompany these exercises, they make it an enjoyable and relaxed experience.

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