yeah.. i'm here to shared my several knowledge on the exercise. beside make me memorize it. because im student. so, still in learning. if got something wrong or false or need to give any suggestion, u will allow :) ok!! ready,.. :D those who are really want to get a best health body besides have a good heart pumping blood to circulate to all part of the body. Here some tips to u all recognize, to design your exercise later. neither for you or for others.
1) before entered or involve in any exercise, we need to analysis on ourself and the sports we played, if related. if not, just focus on want do you interested.
a) to engaging to this kind of exercise the evaluation must be consider. it is want to check what the most movement you use everyday. then movement must be trained on what they are will face. we cant predict. so, analyse it and create the exercise to protect the possibility. then the angle of the motion. check either need more flex or not. if needed, exercise should be follow with flexibility training.
b) then, go for the physiological analysis:
1) check either they have strength or not.
- so, from that will know, which exercise they need to go.
- if not good enough strength, need to start from beginning and slow phase.
2) muscle hyperthrophy is needed to protect our bone and muscle
c) metabolic
which is to know your energy system level.
- aerobic or anaerobic condition
d) injuries
- here can manage the exercise you should do and don't.
- exercise will rearrange due to the injured part as a rehab phase
2) training athlete
(a) athlete status
- check the athlete status
- the training before
- check what are weight they should lift up
(b) previous injuries
- need to know the past injuries, some exercise can do, and some of it, cant, because the injured part not ready yet
- injured person, the intensity should be low and high reps. to enhance the power.
(c) testing and evaluation
- anything must be tested to know the level.
- it is want to achieved their target or goals.
(d) training goal
- each training must have target on what to do. it is also same to reach the target of the work out.
2) EXERCISE SELECTION
- must consist of BALANCE. it is important.
- preventing from injury
- reduce injury
- people who having injury, exersice selection is the best to helps rehab the injury
consist of 4 consideration:-
a) core - big muscle, multijoint exercise. the priority among the other while workout
b) structural - tense of spinal direct or indirectly, involve posture of balance and control posture, multijoint
c) power - quickly exercise, explosive, multijoint exercise, but single joint is better result
d) asisstant - isolate focus in one muscle or joint, can be core. depends on the exercise
p/s: will continue later.. ( penat ni) sorry because my grammar superb messy. :)
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