Injuries caused by training have increased in recent years, and it is difficult to determine any culprits. Of course, the repetitive movement of some exercises always carries the risk of injury, especially in the arms. But it need not be inevitable. Just leave the arm strong!
Injury prevention is our first priority, and it is better to believe that strategic planning is needed to keep everyone healthy. It does not matter if you are a beginner or an experienced coach, it is essential to focus on strength and health along with performance.
We bring out here is what you need to know about Bodybuilding as well as safe training and release guidelines to help beat the odds.
Elbow: Strengthen, but do not smash your forearm
The ulnar collateral ligament, or UCL, is a passive structure that cannot be directly strengthened with exercise. The force produced in a field would rip the UCL instantly without the support of the forearm muscles that help reduce stress at the elbow. Thus, good preventive maintenance includes strengthening of the hands and forearms. Although strong forearms are essential, it is a good idea to use conservative loads with exercises like deadlift or "dead weight.” Increasing the deadlift of a weak athlete to, say, 140 pounds definitely can boost performance in the field.
But the 270-kilogram death roll is unlikely to yield much additional benefit for a pitcher while exposing the elbow to tremendous distracting forces. The risk is greater than the reward. It is therefore recommended to lift heavy enough to be strong, but not at the point where the risk of injury and joint stress becomes significant.
Forearm strengthening exercises
Wrist rollers are a great way to build strength and endurance in the flexors and extensors of the forearm. Incidentally, a roller can be economically manufactured at home with just one pipe, a flat belt and a drill bit. Simply drill the tube, thread on the belt and hold a weight.
For more Bodybuilding, it is advisable for athletes to use no more than 150% of body weight in total. For a 90-pound athlete, that means no more than maybe 140 pounds in a trap or no more than 68 pounds of dumbbells per hand.
This circuit encompasses the six major movements of the wrist: wrist flexion, extension, pronation, supination, ulnar deviation and radial deviation. This provides an excellent balance to the forearms and is critical in the rehabilitation of a UCL or flexor injury. This can be done with a flat band or with dumbbells.
Shoulder: Choose a general approach
The shoulder needs a combination of strength, endurance, mobility and
Stability. Train these different aspects using a good combination of exercises from each category. Here are some.
Shoulder mobility and stability
Blackburn: Mobile Blackburns provide high time under tension, strengthen the shoulder blades in numerous directions of movement, and help teach scapular awareness. It is important to focus on tightening your muscles and shifting your shoulders to the correct position. Do not just lift your arms into position. Perform 2-4 sets of 10-15 repetitions, 2-3 days a week.
YTL Current: The point of using the chains is to force the arm to stabilize as the chains fall around. Perform 2-3 sets of 10-15 repetitions. Rock the chains quickly and hold them firmly on top.
Training Strategies to Reduce the Risk of Injury
Train more, with less effort. Almost all medical professionals and biomechanical experts blame the speed of the game, the intense effort to increase the risk of arm injury.
Ligaments and tendons have a finite amount of elongation, and playing with maximum effort brings them close to the breaking point on each set. As for arm fatigue from high heights and overuse, the pain reports increase accordingly. Do not cut the carbohydrates. Glycogen, the form of sugar stored in muscles for immediate energy, is an athlete's best friend. Bravo tired? Your glycogen is exhausted. Does the arm feel good? Your glycogen had spare time. Low- carbohydrate diets may leave an athlete with chronically low levels of glycogen, which will result in decreased speed and endurance. A healthy diet that includes ample carbohydrate content is crucial to high athletic performance.
Although your favorite bodybuilder or fitness model can get low in carbohydrates or make the carbohydrate cycle, athletes should take a different path.
Posted on June 29, 2018 at 05:29 PM