Without body alignment you, as an
athlete, are probably developing an
injury.
Unless it is a clean break that injury
you received is something you have been
working on for a long time. Injuries
rarely just happen. They actually evolve
through incorrect body position and
lifting.
At the training center we conduct
athletic physicals to see what injuries
you, as an athlete, are developing and
work immediately to correct them.
The first step is body alignment. This
is broken down into 4 areas of the body.
1. Adductors, 2. Pyramidalis and hip
flexors, 3. Glutes and 4.traps. The
first thing you want to do is understand
movement and center of gravity.
There are 4 steps to movement as well,
bare with me.
1. contraction 2. exhale 3. momentum and
4. Engage the muscle group you wish to
use.
How all this applies;
The #1 neglected muscle is thee
adductors. It is unfortunate because if
you want to prevent knee injury it is
one of the few true supports of your
knee. You have the magnus, from your
knee up. Longus, brevis and the
pectineus at your pelvis. If you wonder
why your legs have no definition and
just mass it is the lack of adductor
development. This is also important to
your forward and upper motion and power
considering it is half your leg!
It is essential to alignment.
With your legs slightly wider than
shoulder width stand with your feet
straight. Do not turn out or you will
miss the adductor development. Contract
your adductors forward and exhale at the
same time. Try to maintain the flex and
inhale. Begin again. Once you can
actually contract the adductors from the
longus to the pectineus it is time to
stage 2.
The pyramadalis muscle is the anterior
muscle to the rectus abdominus and is
key to forced expiration and much more.
It is your center, power, vertical,
momentum and strength.
Without it you are just everybody else
out there.
Without this development you will also
lack the engagement of your hip flexors.
When you contract this muscle you will
hinge at the belly button almost as if
you were going to sit and your lower
back will straighten and your hip
flexors will now engage.
Goodbye lower back pain.
When you contract exhale. You cannot
fully contract any muscle without
exhaling.
*IMPORTANT*
Stage 3. To fully execute the adductors
and the pyramidalis you will need to
contract the glutes as high up to your
waist as possible.
Stage 4. Contract your traps not up but
back behind your neck and never bring
them forward again, to the back part of
the letter "-C" See Rotator Cuff Injury
prevention article.
Lift from this alignment and initiate
your power from contracting your
pyramadalis while exhaling.
You will now have centered your power
and will be using all of your weight in
movement instead of half your weight if
you initiated from your shoulder.
If you maintain this alignment during
lifting you will always be developing
your traps, abs, glutes and adductors.
To find your pyramidalis muscle lay on
your back with your feet to your butt.
Put your hand under your waist and try
to crush it with your lower back. You
will notice your hips coming toward your
face. You always want to contract this
muscle and exhale with any positive move
you make in lifting weights.
*It will prevent lower back injuries and
pain.
*If you keep the traps back when you
lift you will prevent rotator cuff
injuries.
*If you contract your glutes, hip
flexors and pyramidalis you will center
your gravity and give yourself a "Belt
Of Strength"
*If you contract your adductors and all
thee above you are running through
walls.
*This material comes from my book
"Preserving The Male Integrity"
All concepts are from 32 years of development at Dragon Gym High Altitude
Center For Training.
*If you reprint please ask first. Many
thanks!
(click to enlarge)
Respectfully,
__________________
Masterdel
