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remained as if had never stopped working out This proved to me that lifting heavy weights |
has benefits that are easily lost while the costs persist Without incessant weightlifting you |
lose the mass but still retain all the cellular scarring felt compelled to get this tension from |
weightlifting out of my body so developed an alternate way to lift weights |
Lift Weights with Optimal Posture |
Most people lift heavy weights from a compact position The more you do this the more |
ungainly your posture becomes and the more difficult it is to lift from an expansive posture |
By exercising with bad postural alignment you will degrade the structures you are trying to |
improve When your vertebrae are out of alignment and you strain under heavy weights you |
further reinforce the misalignments Like trying to erect a massive building on a poor |
foundation it will be lopsided and unstable Thus when your form breaks down make that |
your last rep With open expansive properly aligned posture any type of exercise you practice |
will be more effective |
When most people lift weights that are too heavy they brace and lock up their entire |
skeleton holding their spine shoulder girdle and hips in the same invariant position each time |
Merely reducing the weight allows you to lift without bracing With less weight you can also |
alter and vary your posture with each rep and change the distribution of weight loading |
stimulating growth in areas that are usually stiff |
Most exercisers perform narrow range repetitions where the muscle lengthens and |
contracts only a small amount each repetition This is a surefire way to force muscles into |
partial contraction For example my friend does limited range of motion squats with extremely |
heavy weight This means that instead of going from standing to touching his butt to his ankles |
he instead only moves a few inches during each squat Doing this with stacks of weight plates |
has given him huge knots above his knees These knots form a buffer for his end range squat |
helping him stop the squat halfway down and reverse the motion But the same knots that help |
him come back up in that single exercise limit the general action of his quadriceps in almost all |
other activities |
have since helped him get rid of these knots by using full range motion massage and |
antirigidity You can see that this is much like the above example involving my calves Do you |
do anything similar to this If you dont want the knots lower the weight and increase the |
range of motion You may have guessed by now that cant avoid making a related comparison |
with animals |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Strength Differences Between Humans and Other Apes |
Although chimpanzees are generally lighter than humans they range between and |
pounds they are much stronger on average The shaved arms of a female chimp look like a |
professional football players arms In captivity chimps are aware of their strength advantage |
and are very dangerous because of it They often physically bulldoze humans In the wild they |
dont know that they are stronger and can be studied safely at closer quarters Indeed many |
scientists think chimps can overpower even the strongest humans long wondered how at only |
pounds they could be stronger than bodybuilders believe their disproportionate |
strength comes from the way they build their muscles incrementally from all angles |
Apes amass upper body strength gradually from a young age tree climbing and knuckle |
walking which they do with their arms and legs Using each limb vigorously is an intrinsic part |
of getting around They incorporate their entire physique into each smooth integrated |
movement rather than wrenching isolated muscles with dumbbells or barbells Since apes build |
their muscles naturally rather than lifting heavy weights trigger points and dormant muscles |
rarely encumber their movement If we want to become truly strong we have to build strength |
incrementally like a chimpanzee Now you and cannot start our childhood over in the trees |
But we can start by infusing lightweight exercises with antirigidity |
Practice Antirigidity During Exercise |
Just as you can combine antirigidity techniques and yoga you can also combine antirigidity |
with other workouts including weight training By and large people avoid their trigger points |
and areas of frailty when exercising Resist this temptation You want to work out your short |
painful muscles tailoring exercises to target these sites specifically To do this exercise slowly |
using only light resistance to search for and contract into dormant muscle Alter your joint |
configurations until you find a combination that aches or cracks then hold this pattern and |
continue to perform repetitions If you dont let the discomfort disturb your breathing pattern |
the muscle will surrender and cooperate |
want to encourage you to go to your local gym sit on practically every machine on the |
floor use a very low weight setting and do between and repetitions trying to work |
through the subtle aching and cracking Think of each station in the weight room as a tool you |
can use to employ antirigidity from a different angle |
Weightlifting Exercise Antilaxity and Antirigidity with Weights |
Perform standard weightlifting routines with machines or free weights but do so using very |
light weight Employ antilaxity to accustom your body to healthy forces and employ anti |
rigidity to bring blood to and mend dormant muscle Maintain proper posture and use |
multidirectional movements with complete range of motion Add novel curvature to the |
spine every few repetitions Vary between kyphosis and lordosis in your neck and upper |
spine for upper body exercises Then vary between these in the lower back for lower body |
exercises Use spinal flexion then spinal extension for maximal effect Bend to each side |
twist to each side Search actively for aching positions to engage |
Chapter Combine Antirigidity with Exercise |
IMlustration Suggestions for different joint configurations for antirigidity during light weight bench press |
Do a few reps with your neck flexed to each side then with your chin to your chest |
with your neck retracted and then with your neck extended backwards It should feel like yoga |
with gym equipment Any exercise expert would try to persuade you from turning your neck to |
the extreme left when performing a lateral pull down or from adducting your hip and tilting |
your pelvis when performing a leg press They would be right if you were lifting between |
and of your onerepetition maximum But if you are lifting less than of your max |
you should have plenty of room to play with the joint configurations safely |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Illustration Examples of different joint configurations for spinal antirigidity during light weight |
lateral pulldowns |
One important caveat am asking you to vary your spines position as you work out |
but only at low intensity and low resistance At high intensity you want to keep your spine |
straight This is common knowledge in exercise science Many athletes refer to any bend in any |
portion of the spine as a fault or error Indeed you commit a fault any time your spine changes |
shape during any weightbearing movement When you lift something heavy off the ground |
perform a squat or a pushup your spine should stay neutral the entire time In other words |
we should regularly be flexing and extending as many portions of the back as possible |
but never when combined with a heavy load or rapid movements |
Chapter Combine Antirigidity with Exercise |
Ilustration Examples of different joint configurations for antirigidity during light weight tricep push downs |
find using antilaxity and antifrailty with weights to be tremendously relaxing Much like yoga |
the blood flow and endorphins make my muscles feel heavy and tranquil This is a from my |
previous approach to working out |
Exercise More Often Not Harder |
When mixing antirigidity with weightlifting the objective is to gradually increase the load over |
the course of months as your posture improves and your frailty diminishes Slowly building up |
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