Success Fitness Training
Success fitness training needs to be supervised by a trainer; otherwise you might not do the exercises correctly. Moreover, success fitness training also means no accidents. A spotter can be very important to control the execution of an exercise and as a means of injury prevention and as a spur to complete such a couple of forced reps. When you train with free weights, however, the spotter must really carefully, otherwise the risk is very big.
Take the case of Mike Francois, a former professional bodybuilder extremely strong, but once lived the worst nightmare for any bodybuilder: failed to complete a repetition with a very high load, and his spotter could not help him. Before doing a squat with 270 kg, the 1995 Classic champion of Arnold had asked a passing score of the gym next door to assist for five repetitions.
To find themselves in dangerous situations there is no need to use loads such as Mike. Often the training partner offers to act as spotters, and sometimes even other members of the gym will make available to those who need an assistant, but the way it behaves a spotter can make the difference between a set of production and a useless one, not to mention the difference between successful and set a bad accident. When you raise really big loads, it depends entirely on the strength and ability of the spotter, who must know how to take matters in hand in case of sudden failure.
The ability to intervene to prevent a repeat injury is the most important characteristic of a spotter. To get the most out of each set, we know that it is important to know how to train to "failure", i.e. to the point where no longer able to perform another repetition with a specified load. In exercises such as curls for biceps hard to be in risky situations, but when you''re in a bar during a bench press or a squat, as in the case of Francois, assign the last repetition can be dangerous.
If we lose control of the bar during a heavy press, this can result in it falling on the neck, head or chest. The inability to complete a squat might cause trauma to the knees, pelvis or back (or even in other parts of the body). Finally, unable to control the press in a bar behind the neck may indicate trauma to the head, neck or shoulders.
To avoid such disasters, who assumes the responsibility to be your spotter must know the basic techniques necessary to train safely.
With dumbbells there is no risk that those who are training under a bar end weight, but with these tools you can get hurt, such as dropping or excessively stress the wrists, elbows, shoulders and chest.
The first thing many do is to put the spotter hands under the elbows of the assisted on the upper arm, but it is a very serious and dangerous error, as explained Beachle Thomas, professor and director of the department of exercise science at Creighton University in Omaha, Nebraska, and executive director of the American NSCA Certification Commission.