“Everyone is happy to do Snow Angels, but not as much about doing jumping jacks, when they’re virtually the same thing.” ~ Tim H. NPTI Instructor
A joint is where 2 bones meet. Flexibility is determined by a joint’s range of motion. During muscle flexion, the angle of the joint decreases as demonstrated in a bend or curling motion. During extension of a muscle, the angle of the joint is increased as demonstrated during a sitting to standing motion.
You may have also heard of abduction and adduction. An abduction movement is considered to be a movement away from the body’s midline or center (raising your arm to the side and up to your shoulder height). An adduction movement is a movement toward the midline of the body (clicking your heals together). There is also horizontal abduction and adduction. This is simply the same movement within the transverse plane, perpendicular to those just described. Horizontal movements are demonstrated when we do a chest press, push up, chest fly, or while we are hugging a tree (parallel to the horizon).
An isolation exercise is classified as a movement using only one joint. A compound exercise is classified as movements utilizing more than one joint.
chest press: (compound) horizontal shoulder adduction in the transverse plane, elbow extension
leg press: (compound) hip and knee extension
V-grip cable row: (compound) shoulder extension, elbow flexion
triceps pushdown: (isolation) elbow extension
biceps curl: (isolation) elbow flexion
dip: (compound) shoulder flexion, elbow extension
The objective of your effort was the premise of Mr. Rippetoe’s article, “Rippetoe Throws Down.” Perhaps more specifically Rippetoe wrote to induce or justify that increasing strength should be yours and everyone else’s objective, or you’re just sweating and getting tired without purpose. I would suspect that most of Mr. Rippetoe’s articles take this “get strong or go home” perspective, just a guess of course. I certainly agree with his stance on strength training. However, Rippetoe clearly minimizes other physical traits important to life and specifically sports performance like technique, balance, speed, and endurance. And, “exercise” as described by Rippetoe does go against his claim and produces the long-term benefit of health.
Rippetoe, Mark. “T NATION | Rippetoe Throws Down.” T NATION | The Intelligent and Relentless Pursuit of Muscle. N.p., 15 Apr. 2013. Web. 28 Apr. 2013. < http://www.t-nation.com/free_online_article/most_recent/rippetoe_throws_down>.
I found exrx.net to be a good collection of exercise related information with a seemingly limitless number of muscle-associated exercises listed. I had a muscle in mind and it was the first muscle I searched for, the Iliocostalis. I wasn’t able to locate it initially. After clicking around, I found it under “waist exercises”. On the waist exercises page I was able to click the section title “Erector Spinae” and then land on the page detailing the anatomy and description of the three main erector muscles, which included the Iliocostalis. And another curiosity to mention was that exrx.net had the Pectoralis Minor listed as a synergist to the Pectoralis Major and the Pectoralis Major as a shoulder extension, adduction and abduction muscle.
“Weight Training, Exercise Instruction & Kinesiology.” ExRx (Exercise Prescription) on the Internet. N.p., n.d. Web. 28 Apr. 2013. http://www.exrx.net/Exercise.html.
At bodybuilding.com I looked around a bit and saw a lot of solid information on proper form, technique and safety while performing the common, but complicated compound exercises. While I’m not a fan of tons of ads confusing the reader it was a good website overall. I read an article written by Curtis Schultz titled, “
I read an article written by Curtis Schultz titled, “Deadlifts: Learn Why The King Is Dead!” based on my interest to learn, do, and perform a correct heavy deadlift. There was accompanying video providing keys to the lift as well as many demonstrations. After reading the article and watching the video I have a much better understanding of the equipment, hand & foot position, and total body posture advised for producing the maximum lift. I was left feeling inspired!
After reading the article and watching the video I have a much better understanding of the equipment, hand & foot position, and total body posture advised for producing the maximum lift. I was left feeling inspired! You should check it out.
Schultz, Curtis . “Bodybuilding.com – Deadlifts: Learn Why The King Is Dead!.”Bodybuilding.com – Huge Online Supplement Store & Fitness Community!
. N.p., 23 Apr. 2003. Web. 29 Apr. 2013. http://www.bodybuilding.com/fun/schultz3