We insure during training correctly

The impetus for writing this article was the “picture” that I watched in the gym.

3 guys of 15 years old came. One in sneakers of size three more than his leg. And he was going to reap a bar lying weighing 100 kg. And all wouldn’t be anything, but the partners began to insure him together, becoming close each other and grabbed the bar. In the end the guy he threw off weight, while 80 kg remained on the tent and shook it himself. After of this, I decided to write an article on how to properly insure in the gym.

• Why do I need insurance during training?
  • If you ask you to insure:
  • If you were asked to insure in the approach:
    • Always have to be prepared
    • No need to touch the shell
  • The essence of insurance when doing exercises
  • Recent replay finished
    • How to insure when squats
    • Proper insurance in pull-ups
    • Some useful safety tips in the room

Why do I need insurance during training?

Quality of each training depends on how far you are willing to go and not get injured and injured. For example, insurance in the bench press will give you the ability to progress faster in increasing working weight, because you will always be sure that the bar will not crush you and you can take more than alone.

Someone may object that they should take as much as you can. In that there is some truth, but do not forget that we are growing and strength It only gets bigger with constant loads. Sometimes guys resort to the technique of “getting used to weight”, if it can be so to call when a person just puts the barbell on his shoulders, a little holding it puts it back on the rack. Or in deadlift use power frame to take the weight not from the floor, but from a position above.

In addition, with the right insurance, you can always finish approach in the planned number of repetitions, which will allow good work out the muscle and not get injured.

But the trouble is, not everyone knows how to properly insure.

What is needed for proper insurance of the partner when performing exercise

If you ask you to insure:

The quality of insurance depends on both. Do not forget to tell your helpers, what help do you need and at what point. After all, one help is needed at a fast pace to achieve maximum the effect of pumping; maintaining the overall rhythm is important for others movement.

For example, in what style you need to help. Someone needs help 3-5 last reps at a slow pace to achieve complete muscle failure. People who work in the power style prefer to be helped while maintaining the overall, enough fast rhythm of movement. Or didn’t help at all, but only he insured by removing the bar if the last move fails.

Do not forget to tell your partner how many repetitions are planning to do and with what help might be needed. Because you you can count on 3-4 repetitions, while the assistant waiting for you 10-12.

But the main part is the responsibility of the assistant and he, too, must worry in advance about such things …

If you were asked to insure in the approach:

First of all, clearly understand what is required of you. Not worth it just wait for a clearly critical situation. If the athlete he doesn’t tell what is needed, then interrogate him: “When to help? AT what rhythm? “To save yourself from unnecessary movements and reflection.

Always have to be prepared

From the beginning of insurance to the end of the exercise you need to be on check, even if you were asked for 12 repetitions in the approach. Not be distracted, even in the first repetition there may be surprises: wet hands, uncomfortable position, crooked neck.

In addition, the athlete will not be able to concentrate on the exercise, if he sees that his assistant is busy with other things. You should always Be ready to help and protect a person from injury.

No need to touch the shell

Take the bar only when necessary: ​​when file and when your help is clearly needed. No need to grab the bar when the ward performs the exercise in the negative phase. Quite just palm up a short distance to catch to insure.

The essence of insurance when doing exercises

Assistant is a person who helps to completely do exercise, not just lifting the bar. Therefore when a person froze with a barbell, he needs to help calmly finish the exercise, but do not grab the bar and pull the bar from a person’s hands. Lightly push the bar up or gradually increase the degree their help. The main task is to maintain the dynamism of the exercise and muscle work.

Recent replay finished

Your task is to ensure that the bar is safely moved to racks. When the last repetition is completed, then make sure that the athlete places the barbell on the racks. Especially this important in barbell squats if a person doesn’t hit any from the sides of the bar to the rack, everything can end badly.

How to insure when squats

Insuring a person while doing squats is the hardest thing. Here both an athlete and an assistant can get injured when people dump the bar from the shoulders. In a squat it’s better to insure you just two people on the sides. If you insure alone, then squat with the athlete and lift him under the chest the cage. Otherwise, pulling it from straight legs will be problematic.

And if you pull the bar, you are likely to pull it even further back, and if the athlete does not release the bar in time, then shoulder injury guaranteed.

Proper insurance in pull-ups

When you help a person pull up on the crossbar, then not in Do not help him in the back. First of all, a person can hurt you. Secondly, you interfere with quality execution exercises. When you rest against the back of a person who pulls up, you confuse his nervous system. When the man had already prepared, tensed his muscles and began to pull towards himself horizontal bar, you start pushing him in the back. At this moment the brain automatically removes part of the impulse from the back, that is, it starts work not so hard. Because the external begins an intervention that should not be. Roughly speaking, we are distracted from the exercise, although we don’t want it. Legs while pull-ups are not involved, and now they can be used to help pull up to the crossbar.

Some useful safety tips in the room

Always ask for help if you are not confident in your abilities, even if around you guys pull weights of 200-300 kg, and you plan take 50 kg. Experienced athletes, on the contrary, will respect you for prudence. There is nothing to be shy about, health is always more important. By more with the help of a partner you will always be mentally prepared for any weight and you can finish each approach in the planned amount repetitions.

Help may vary by exercise. If man makes negatives, then when lowering the bar you should always be on the alert and maybe even hold the bar, and when lifting literally raise her together. But in forced repetitions it would seem all the same person did some repetitions himself and a couple of the last you helping to raise, and he lowers himself. The main task here is to help. exactly enough to take on the weight that the athlete does not able to overcome, but not remove the main load. And if overdo it and raise the bar too much, then this will not forcing repetition and the effectiveness of such an approach will equal to zero.

When you were asked to help remove the bar, you need to do it simultaneously with the ward, without jerking and changing the trajectory movement. Make sure that the athlete does not change the position of the body and release the bar when the athlete is in a stable position and completely ready to complete the exercise.

If you do not know how to insure or are asked to help with weight, which is twice as large as you, then refuse. Explain everything as it is, there’s nothing to be shy about, otherwise two may suffer at once person.

Now you know how to properly insure in the gym the hall when doing exercises.