SEGURIDAD EN EL GIMNASIO 1. Calentamiento y cinturón.

SEGURIDAD EN EL GIMNASIO 1. Calentamiento y cinturón.


Being an intermediate is very exciting because one can handle more weight practice new exercises and techniques increasing intensity and it becomes dangerous getting closer to an injury. In the next videos I am going to share with you key advices letting you train without worries and enjoying for a long period of time of natural bodybuilding benefits. Warm up. It is said of any moderate activity which makes one sweat and breathe deeply with almost no physical effort. It can be divided into two basic groups. One. Partial, specific or incomplete warm up. When it only involves one muscular group or just a few ligaments or less than half of our bodies. For example: walking, because it lets out the trunk and arms. Push ups because legs are out. Two. Complete, dynamic or multi-joint warm up. It is said when most of the muscles or ligaments are involved. For example: jumping jacks, 1-2-3 push ups. Characteristics. Number one. Warm up does not exceed ten minutes in bodybuilding. From there on it is considered as exercising. This rule has its exceptions thou. Number two. You can warm up using weights with 50% or less of your one rep max. Number three. After warming up you can go directly to the routine of the day. Lifting belt. It is a belt which covers our lower back and some of our lower abs. It can be found in a selection of materials, sythetics, naturals and blends. In different colors, sizes and padded for wearing comfort. Even so, old school bodybuilders think the leather ones are the best ones. The Masked Trainer advocates the latter above all others because they are safer and last longer. But you must know how to treat or tan it. What do we call tanning or treating a lifting leather belt? It is to prepare the leather to be used because when it is new it comes raw without any modification. We need, one Simple vaseline without any perfume or color since they could damage the leather sooner. Number two. A brand-new lifting belt. If it had been wet or sweated results may vary. Process {7 steps} Spread pure vaseline all over your leather belt. You can use your fingers, a cloth or a sponge for this. Second. Let your belt absorb the vaseline for 24 hours. Third. Spread pure vaseline all over your leather belt again. Fourth. Let your belt absorb the vaseline a whole day. Fifth. Repeat this process three or four times until your belt can not absorb any more vaseline. Sixth. At last, let it dry for a couple of days and remove excess vaseline with a cloth. Seventh. You can now use your lifting belt. This process gives flexibility to your belt and makes it waterproof avoiding sweat and humidity wear away the leather that way it can last for years. Why is it important to use a lifting belt? Because it keeps core and lower back stable. When is it unnecessary? On warm ups, when weights are too light, at the beginning of your routine and on cable exercises. When is it necessary? When you are reaching 75% of your one rep max (1RM) Masked Trainer.

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