Correct Exercise Form
CENTER>Baby, I'm Warm For Your
And with that bit of titillation to get your attention, let's talk about,
What is "form"?
In the simplest sense, form is the manner in which you perform a specific
exercise. For example, to do a standing, single dumbbell biceps curl
in proper form, you stand with your legs slightly apart, knees "soft",
and back comfortably straight. The hand with the dumbbell is relaxed
at your side, with the palm forward. The dumbbell is gripped firmly,
but not crushingly tight. The elbow is pulled in a bit toward the
trunk, slightly braced. The wrist is straight. The motion begins
by slowly raising the forearm to the front, the wrist remains straight.
Continue until the forearm cannot move upward further, due to being stopped
by the (flexed) biceps. The return motion is the opposite, kept slow
and controlled, until the arm is again relaxed at the side.
Knowing when to stop
You may have tried the biceps curl above. If you haven't, let's
do it now. Pick up a weight which you find significant, and begin
doing those curls. Keep the movement slow and controlled. At
some point, you will find that it becomes increasingly difficult to keep
moving the weight in a controlled manner, and it is at that point that
your form will begin to fail, if you continue. In the case of the
biceps curl, the first indication will be a need to "throw" the upper body
back just a bit, to get the weight moving. If you continue beyond
that point, that "throw" will need to become larger and more violent, until
it simply won't work any more, and you won't be able to get the weight
up at all. But, by the time that happens, you will be very
far into improper form for the exercise, and not really doing much to work
the biceps at all!
The lesson in this, is that we need to stop an exercise as soon as the
form goes off. Continuing with poor form not only does not
work the intended muscle properly, but can also be harmful, due to extra
stress placed on joints by herky-jerky, off-balance movements.
Getting More Information
There are far more exercises than are possible to detail in this article.
For further information on proper form for them, I suggest that you talk
to a Certified Personal Trainer, and have him or her show you how to correctly
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