subject: The Science of Quality Motion [print this page] The Science of Quality Motion The Science of Quality Motion
Performing and exercise properly' and finishing a set, is very different to performing an exercise and completing a set. Something I see in the gym on a regular basis is people trying to force a set with no care for technique. This is not the way you should be approaching any sort of training program or set. Your physical health and your fitness isn't about how fast you can complete a set, or how many you can do, it's about getting as fit and as strong as you can. The best way to achieve that is with proper technique.
For example a set of 10 push-ups performed with proper technique and timing is far more beneficial than a set of 20 push-ups which are done poorly and rushed.
Focusing on technique not only increases the benefits you gain from the exercise it also helps greatly reduce any risk of injury. In any sort of exercise youre putting physical strain on your body, and it doesn't take much to cause some serious damage which is why making sure your technique is perfect is important.
So what's the secret to correct technique?
Now every exercise is different, and you should always get what advice you can from your trainer, but there are 3 things in any exercise that need to be controlled. They are your breathing, posture and body alignment, and tempo.
Breathing: I've said it again and again, oxygen is the biggest source of energy in your body and without it your muscles will not function properly. Under no circumstance should you hold your breath while exercising.
The key to proper breathing technique is control. All of your breaths should be steady, and you should be breathing out on the lifting' phase of an exercise and in on the downward phase. This can actually help you lift a lot more weight.
Body alignment and posture: It's very easy to injure your lower back or damage your joints so it's always important to make sure you have the correct alignment. It also helps in targeting you muscle groups more directly.
Here are some body posture and alignment tips:
Avoid over extending your joints
Avoid unnecessary strain on your lower back
Try to always maintain the natural curvature of your spine
Tip: In exercises like squats where there is a high strain placed on your back it is vitally important to know where your weight needs to be and the correct alignment. It's very easy to do some major damage to your back or knees in this exercise.
Tempo: A slight change in temp can greatly change what effect an exercise will have on you and the results you will get. That is why knowing what speed you need to be doing an exercise is important.
If you rush a set to much you can are actually reducing the load you're doing because you're using momentum to carry half the weight for you. Tempo also sets your breathing pace.
So if you've suddenly realised you one of these people who don't put any value technique and you just rush through sets stop now! You're just cheating yourself because there is a lot more to gain by using proper breathing, posture and alignment, and tempo. It doesn't matter if you can't get to the end of a set either, just push as hard as you can, and you will get stronger.
