🌟Range of motion
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👨🏻You can walk into any gym and you are going to a harry half repper or Arthur half reps. These individuals usually load up way too much weight, more than they can handle and as a result do a very limited range of motion (ROM).
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☝🏼The trouble with doing this is that the muscle is not getting worked to its full capacity. If you want to improve and grow an entire muscle the you have to be working all of it!
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🤸🏼♂️Performing exercises to a full range of motion has heaps of benefits such as improved joint stability, improved muscle balance and better movement quality.
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👨🏼💻Full ROM is particularly important for people who don’t find themselves moving through a full range of motion outside of the gym. E.g. People who sit at a desk all day do not regularly go through full ranges of motion at the hips, shoulder and thoracic spine. This will ultimately lead to stiffness and potential pain. Therefore it is important that when you are exercising you are moving to your body’s full capacity and ROM.
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⚙️So when lifting weights, focus on performing the movement as far as your joints comfortably allow. We are all different and everyones active ROM will likely be different, depending on various factors. However If you are currently performing exercises with a limited ROM then it would be advisable to strip the weight back and work on developing the technique with an increased ROM. Once you have the technique dialled in, you can then begin to increase the weight once again.
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🔎Now there will be times where a partial ROM would be beneficial. You can cut moves short from either to both ends. Bodybuilders often perform partial ROM exercises after doing the full version. The key word being AFTER not INSTEAD of. Problems occur when only a partial range of motion for a movement is repeatedly done.
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🤾🏼♂️Partial ROM movements may also be done to develop explosive power through exercises such as sprinting and box jumps. When ROM is shorter, muscles are allowed to stretch and shorten more quickly allowing them to take advantage of the muscles elastic properties.
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👨🏻👱🏼♂️Just don’t be a Harry or an Arthur unintentionally.
#teammrdon #fitnessgirl
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