Training for a professional athlete requires a different approach than training for the average Jogger. Safety is the most important thing, and not for nothing, there are a few extremely demanding exercises in a kind of “black list”. These exercises do not belong in a workout, because of the increased risk of damage. In an education for health, all exercises and movements that you choose are good and safe. Looking for the most effective and safe form of exercise. Make sure you know why you do something!All exercises must be done before such research and only those exercises that are the criteria you should use in education.
Before you start
Set of each exercise on the following questions;
- What do you exercise?
- Do you agree with?
- The protected back?
- There are other parts of the body that taxed excessively?
- Can you isolate the muscles and keep the right attitude?
- How to make exercise more difficult or easier?
Always choose exercises and movements:
- Low risk, high impact, and not for:
- High risk, low power, or:
- High risk, high impact, and not for:
- Low power, high risk
Also keep in mind; a neutral posture
Maintenance exercise for a good attitude. Use core muscles, also called the center, core or powerhouse named muscles; It is important that when exercising these muscles clamped.
When the core muscles clamped directly improving posture, reducing pressure on your lower back during training. Take a look at his knees and shoulders and neck position the participants keep safety a priority throughout the workout.
No/number: Contra ikerhögriskrörelser
According to the rules and guidelines, there are movements that we should avoid these movements that we call “contraindicated”. This sTerm is not wrong, it means that this particular exercises are unsuitable for the majority of the population. While this does not mean that the best athlete or dancers may not take advantage of this bewgingen, it means only that they do not lend themselves to education for health.
Movements to avoid:
- stretching of the joints
- too many repetitions on the weight-bearing leg
- too much pressure on the ligament
- too rapid change of course
- too long on the ball of the foot
- for long his arms above shoulder level
- no support for the spine to bend
- Flexion of the spine to bend *
The back is originally designed to bend over. Still gives this movement such an increased risk that adjustments are necessary.When the torso is not supported is the back of gravity pulled down. This creates a large load on the spine, disks and connective tissue.
This position also increases the chance that the muscles of the lower back and the ligaments of the spine should be stretched too far. Ligaments are inelastic and when stretched too far, they remain stretched, lessening the stability and support of the lower back.
Follow these guidelines when leaning forward:
- Support the upper body always, bend forward from your hips, and place your hands on the curved top legs above the knees.
- Tighten the abs to protect your lower back well
- Scroll always kota of vertebra from a lying position
- Bend forward from the hips, the stretching the chest leads the movement.
- Bending of spine sideways
Side racks in an unsupported mode can cause just as much stress on the back and forward bending if not performed properly.In addition, this position can cause damage to the ligaments.
Follow these guidelines when lateral flexion exercises:
- Support the body with a hand on the trunk or hip. Hips pointing straight forward.
- Never lean over so far you hang on one side, and should the sag to support the spine.
- Enter the no side stretching out both hands extended over your head.
- Arm movements
Arm movements from the shoulders, sometimes cause problems when the arm is stretched upwards.Extreme arm movements above the head, as if the two arms are pushed up the increase in blood pressure and heart rate. For people with high blood pressure and/or poor condition can cause problems. In addition, there may be many repetitions and poor training problems technology axis.
Follow these guidelines when outstretched arm movements:
- Be sure that the arm movements away from the arm turns out slightly to avoid pinching in his shoulder.
- Make sure you don’t make too many repetitions in the arm movements above the shoulder girdle
Recognize the warning signs of acute overtraining. If you see any of these signs, you should immediately stop intensive training.
Go straight into action:
- unusual tiredness
- tap or chest pain
- the intoxicating
- no control over muscles
- totally out of breath
- allergic reactions such as rash
- impaired vision
Cooling always down
Because you’ve worked hard in training gives you a huge amount of heart muscle in the blood. When you stop drastically will continue to flow the blood supply without going back to your heart. Dizziness, fainting and feeling exhausted than the result. To avoid this, do you always do a cool down. The slowdown may consist of simple calming exercises such as walking. A cool-down takes at least five minutes.
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