Training for Muscle Balance and Injury Prevention
Do your lower back, triceps (back of upper arms), or hamstrings (back of upper legs) feel weak? Well then, keep reading! Agonist and Antagonist muscle training ensures you're doing enough work for both sides of the body for better muscular balance; cutting the risk of injury.
What they do:
Agonist/prime mover – muscle directly responsible for the movement of a joint.
Antagonist – muscle that is relaxing and has the opposite reaction to the agonist.
Here are 3 examples:
1. Legs
Quadriceps and hamstrings balance each other.
For agonist-antagonist training try a circuit of front squats (quadriceps) and stiff-leg deadlifts (hamstrings).
What they do:
Agonist/prime mover – muscle directly responsible for the movement of a joint.
Antagonist – muscle that is relaxing and has the opposite reaction to the agonist.
Here are 3 examples:
1. Legs
Quadriceps and hamstrings balance each other.
For agonist-antagonist training try a circuit of front squats (quadriceps) and stiff-leg deadlifts (hamstrings).
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Front Squats
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Stiff-leg Deadlifts
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2. Upper Body
Stability Ball Pull-over Into Press balances Bicep Curl Into Press
Stability Ball Pull-over Into Press balances Bicep Curl Into Press
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Stability Ball Pull-Over into Pres
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Bicep Curl into Press
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3. Core
Stability Ball Stretch balances Stability Ball Hyper-extensions with Medicine Ball.
Stability Ball Stretch balances Stability Ball Hyper-extensions with Medicine Ball.
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Stability Ball Stretch
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Stability Ball Hyper-extensions with Medicine Ball
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MES Training Tips
You can alternate performing the exercises in the same workout, or do them separately; but by the end of the week do both exercises in examples 1, 2 and 3 to assure muscle balance.
Do you prefer working with a trainer over working by yourself? Fill out your Body Profile and contact us.
You can alternate performing the exercises in the same workout, or do them separately; but by the end of the week do both exercises in examples 1, 2 and 3 to assure muscle balance.
Do you prefer working with a trainer over working by yourself? Fill out your Body Profile and contact us.