Sun. Mar 7th, 2021

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How to personalize exercises?

3 min read

Developing a workout plan is not just about choosing good exercises. Even the most proven exercise with proven effectiveness may not work for you due to some features of your body. It is necessary not only to choose exercises, but also to change them for yourself, without this you cannot develop strength, build muscle, lose excess weight and achieve any other fitness goal. From this material you will learn how to personalize your training, as well as get some examples of how to adapt popular exercises for yourself.

If all training sessions were created equal, then any training plan would consist of the same exercises and lead to a similar result. Most training plans come down to general principles, which is why classes with a trainer work better than independent training. In order to understand the basics of adapting a training program to your body, you do not need to be a professional, just look in the mirror.

What will the mirror tell about?

You can accept it or protest, but the genetic component greatly affects what you have to do in the gym. This is not about how much weight you can lift and perform repetitions.

The point is in understanding the biomechanics of your body and using the right movements to build healthy muscles.

In order to create the perfect workout, you don't have to re-read the anatomy textbooks. You just need to evaluate your biometric parameters by looking in the mirror. No need to thoughtlessly perform popular exercises until you make sure that they are right for you. Squats, deadlift and bench press are common exercises that have many variations. Classical variation is not always the best, with a certain body structure it can lead to bruises and even serious injuries.

Make small changes in accordance with the proportions of your body, and training will immediately reach a new level. Use these recommendations to choose the option that is right for your body.

Bench press

When doing bench presses, people with long arms face certain problems. Tall people with long arms are more prone to problems with the rotational cuff of the shoulder joint, after doing this exercise they will hurt their shoulders. If you belong to such people, then just stop doing the bench press lying down, replacing it with a combination of push-ups and a dumbbell press with a neutral grip.

Bench press

Squats

And again, problems concern tall people, after doing squats with a barbell, they are likely to feel pain in the lumbar region. If you recognize yourself in this description, then do not rush to say goodbye to squats, this is an indispensable exercise. You need to give up squats with a static load on your back and replace them with Bulgarian squats, you can also try to squat not with a barbell, but with dumbbells. This will achieve a similar result, but without pain in the knees and back.

Squats

Deadlift

It is difficult for people with short arms, as well as for those who have poorly developed flexibility of the hamstrings and ankles. Deadlift is an ideal exercise, but only if you can perform it in the right technique. Short arms, long legs, poor flexibility of the knees and ankles – all this makes you round your back the moment you pull the barbell off the floor. In order to compensate for the difference, place the barbell not on the floor, but on a slight rise, you can also compensate for the lack of arm length due to the wider setting of the legs.

Deadlift

Pull-ups

Pull-ups are difficult for people with small palms and short fingers. Traction is a factor that many underestimate. In order to properly do pull-ups and hold the bar of the bar, people with children's hands need to develop grip strength. Only after the grip is strengthened, you can increase the load.

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