2011 ARTICLES AMAZING STUFF

¤Tip of the day:A good way to find out if your training is balanced is to know the ratios For Agonist/antagonist for isokinetic movements:

Tudor Bompa has a great chart for that.Here are a few of the ratios with the muscles involved:

1-Ankle:Gastrocnemius/Tibialis anterior(3:1)
2-Knee:Quadricep/Hamstrings(3:2)
3-Hip:Spinal Erectors/Rectus Abdominis(1:1)
4-Shoulder:Anterior Deltoid/Posterior Deltoid(2:3)
5-Elbow:Bicep/Tricep(1:1)

Please note that this chart does NOT take for account your posture! Its just a basic chart.The mentality of this chart is that if a large muscle group is weak,the small muscle group have to take over the strain of the work. (P.110 of Periodization for Training for sports,Tudor Bompa)

¤Tip of the day:As promised,here is Step 1 of the McKenzie Method to treat your own shoulder(frozen shoulder or capsulitis).The shoulder pendular exercise is a slow swinging of the arm in a pain free arc of motion.Again may i remind you that the exercise is to be repeated 10 times a session and done every 2 hours or the day.Holding a small weight may also helps with decreasing the pain in the shoulder.Always work in a pain free arc of motion.You may go to Step 2 once your range of motion is increased and pain free.

¤Tip of the day:(from Robert McAtee)Trunk motion is very important.The lumbar and thoracic spine should be able to do flexion ,extension,rotation to each side and lateral flexion to each side.So if you want to check if you have good range of motion in each of the motion listed above,just assess yourself! Flexion= 90 degrees,Extension=30 degrees, Rotation=45 degrees and Lateral flexion=30 degrees.Did you pass the test?

¤Tip of the day:This one comes from Paul Chek. When adding Salt to your food make sure to use unprocessed Sea salt.Due to high levels of pollution around the world,salt from New Zealand offers a high quality salt and low levels of mercury and other toxic heavy metals.Salt can be excellent to maintain electrolyte and energy levels. If sometimes you become light-headed upon standing(due to low blood pressure) you may have low electrolyte levels!

¤Tip of the day:Today we are going to check an easy 6 step program to fix Frozen Shoulders.Before i start, its important to mention that if your not sure, always consult a physician! Also every step should be performed 6 to 8 times throughout the day or every 2 hours. Every exercise should be repeated 10 times.Now here are the 6 Exercises :1-Shoulder pendular exercise 2-Shoulder extension in Standing 3-Shoulder internal rotation in standing 4-Shoulder elevation in lying 5-Shoulder Elevation in Standing 6- Shoulder Strengthening- Isometric abduction in Standing.I will put the video of these exercises in the days to come.Remember that treating a shoulder implies stopping the sport or gym for the time you decide to treat the shoulder and i encourage to try all the exercise with the good arm before you start the program.More to come.........(taken from Robin Mackenzies - treat your own shoulder)

HOPE YOU LIKE THESE TIPS! STAY TUNED FOR MORE !