We often come to clients with disabilities in the musculoskeletal system (ODA) – starting with minor muscle spasms (imbalances) and ending with the notorious intervertebral hernias.
Such features must be taken into account when designing the training program. Exercise, useful in one violation, can harm a person with another deviation.
IF THE BACK HURTS
If you have a backache in the lumbar region, do not perform:
- Lifting the hull on an incline bench;
- Leg lifts in the vise or lying.
It is advisable to include in the program exercises of a more general nature – for example, “Woodcutter” and “Prayer.” They are carried out on a freight simulator.
AVOID ISOLATING EXERCISES
The purpose of isolating exercises is to qualitatively work out any muscle or group of muscles. In such single-joint movements, the entire load is only one link. This greatly increases the likelihood of injury.
People with limitations are better, for example, to do several approaches to pulling up or push-ups on bars, what to do with French bench presses (lying or standing) or concentrated biceps flexion.
DO NOT CHASE THE SCALES
Performing multi-joint exercises (squats, bench press bars, etc.), try not to chase the scales, watch the technique.
We recommend doing deep squats, best of all:
- Bulgarian split-squatting;
- frontal squats.
Thus, you will maintain your posture and improve the condition of the spine.
Universal rule for all injuries and illnesses ODA: during training, avoid pain in problem areas. It is better to do simple twisting on the floor or fitball, than to test for strength its weak points. Remember, there is a safe alternative to almost any exercise.
DO REHAB FITNESS
Especially for people with health restrictions in the club there is a direction of rehabilitation fitness
Classes with the coach are one-on-one, on which he:
- make a program taking into account the state of your health and the recommendations of doctors;
- Keeps you doing all the right movements;
- gives you restorative, firming exercises along with a load to build muscle and fight excess weight.