Det ultimata rookiefelet: En idrottsman är klar med att lyfta och börjar lossa sin skivstång. Han avlägsnar de två 45 pund. plattor från ena sidan av skivstången och lämnar den andra sidan laddad.
Hoppsan!
Sidan på skivstången fortfarande laddad med 90 pund sjunker till marken och skickar skivstången flyger under processen.
När det gäller skivstänger finns det etikettregler om du vill hjälpa till att undvika situationer som de senare, för som sagt: Säkerhet först.''
I det här fallet, för att inte bara skydda dig utan även de runt omkring dig och skivstången.
Det personliga utrymmet är viktigt i livet, och det är ännu viktigare när någon sätter igång ett tungt ryck.
Om ditt gym har lyftplattformar är regeln enkel: En person på plattformen åt gången. Om inte, håll dig då ett par meter bort från andra lyftare. Ännu viktigare, var uppmärksam när du går över gymmet för att undvika att gå direkt framför eller bakom någon som ställer upp för en ren och jerk.
Laddar 5 lb. stålplattor på 5 lb. stålplattor på en skivstång är en piskning på vissa gym.
Sikt istället på att sätta minst antal tallrikar på skivstången som du kan. Med andra ord, om du kan ladda en större beteckning för en vägning, gör det. Till exempel istället för att ladda din bar med fyra uppsättningar på 25 lb. tallrikar, ta två uppsättningar 45s och en uppsättning 5s istället.
Om du tränar på ett gym där du får släppa vikter, se till att du har tillräckligt med utrymme för att tappa skivstången och se till att du tappar med kontroll. (Jag har definitivt bevittnat att vissa osäkra tappar i mina dagar, där skivstänger slutade röka väggen eller ett inlägg).
För att skydda utrustningen, var försiktig när du lossar skivstången för att undvika att tomma skivstänger kraschar i marken, vilket kan förstöra dem. (Det är inte heller så trevligt på öronen).
Glöm inte att använda klämmor, speciellt när du till exempel lyfter över huvudet via en press, en ryck, en ryck eller en thruster, och definitivt när du trycker på bänken. Visst, klämmor kanske inte är 100 procent nödvändiga när du är marklyftande - men ibland är det - men när du lyfter baren högre än midjan, var säker och kläm upp.
För skivstångens hälsa och för dina örons skull, undvik att släppa en tom skivstång.
Varje gym har några tallrikshagare: De som vet att de så småningom kommer att lägga mer vikt på sin skivstång, så de samlar ett dussin tallrikar med olika belastningar och strö dem på marken runt sin plattform. Som en allmän regel, om du inte använder en tallrik för närvarande, lägg den bort.
Om du närmar dig att eventuellt misslyckas med en hiss - nämligen en bänkpress eller en bakre knäböj - hitta någon som upptäcker dig. I vissa fall är det okej att tappa skivstången från ryggen under en tung knäböj, men bara om du är 100 procent bekväm att göra det, och bara om du ser till att kusten är klar bakom dig.
Om du följer ett träningsprogram som föreskriver procentsatser för dina hissar, följ dem, även om du tycker att du tänker, ”Det verkar lätt.”Lita på programmet och din tränare (såvida du inte gör det, i så fall borde du förmodligen hitta ett nytt program eller tränare).
Medan den här är lite grov, orsakar ibland skivstång hudskador. Och ibland blöder rippor. Om detta händer, ta dig tid att desinficera och torka ner skivstången när du är klar.
Bonus tips: Om jag hade en dollar för hur många gånger jag har sett idrottare lägga ett helt block av krita på golvet bara för att kliva på det och krossa det till smedar fem minuter senare. För att undvika detta, håll krita på händerna eller i krita.
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Members of the M23 armed group slog alongside residents throughout a concourse of the Keshero neighborhood in Goma, on Monday. AFP/Getty Images CNN — A resister alliance claimed the capture of the biggest city in the Democratic Republic of Congo’s mineral-rich eastern область this week, pushing back against resistance from sway troops backed during regional and UN intervention forces. <a href=https://kraken28-at.com>kra28 at</a> The takeover of Goma is yet another territorial capture for the Alliance Fleuve Congo (AFC) revolt coalition, which includes the M23 armed clique – sanctioned by the Joint States and the Amalgamated Nations. <a href=https://kra28-at.cc>kra28 cc</a> It is also a hasty increase of the affiliation’s foothold across swathes of eastern DR Congo – where rare minerals crucial to the production of phones and computers are mined – and is appropriate to go downhill a long-running humanitarian crisis in the region. <a href=https://kra-28.cc>kra28 at</a> “AFC-M23 controls Goma,” Prizewinner Tesongo, an AFC spokesperson, told CNN Monday, adding that “Goma knock under pressurize” after the circle’s earlier sequestration of the neighbourhood towns of Minova and Sake. The Congolese superintendence has yet to authorize the rebels’ takeover but acknowledges their presence in the burgh, capital of the eastern North Kivu province. It announced Sunday it had intrude perspicacious ties with neighboring Rwanda, which it accuses of equipping the collection with both weapons and troops, and recalled its polite staff from the nation. A Rwandan command spokesperson did not recall or confirm the country’s sustain repayment for M23 when asked by CNN. More than a dozen unassimilable peacekeepers, as satisfactorily as the military governor of North Kivu province, have planned been killed in current days disquieting to fend touched in the head the rebels, as thousands of locals hightail it their go on into Goma. kra28 cc https://kra28-at.cc
Scores of unexploded World War II bombs discovered under children’s playground <a href=https://t.me/Lucky_Jetteam>лаки джет игра</a> Scores of unexploded bombs dating from World War II have been recovered from a children’s playground in northern England after a chance discovery. Local officials in the town of Wooler, Northumberland called in bomb disposal experts after workers involved in a planned overhaul of Scotts Play Park found unexploded ordnance, the parish council said in a statement sent to CNN on Monday. Two bombs were initially removed by the British Army, the UK Ministry of Defense said in a statement. The parish council was then advised that a full survey of the area was required, according to a council spokesperson. Bomb disposal company Brimstone Site Investigation then uncovered 65 10-pound practice bombs and smoke cartridges on the first day of works, with a further 90 practice bombs recovered on the second day. The company told CNN that the bombs date from World War II. According to the parish council, all of the bombs need to be found and removed before the park can be reopened. It said 174 devices had been found so far.