Squats and Deadlifts 40: Don't do it

0 Votes, I am one of those people who believe that lifts, two compound movements, as basis for all high intensity resistance training program will be ideal squats and dead. Compound movements combine several large muscle groups as opposed to isolation movements (such as arm curl), focus on a single muscle (or portions thereof). For those of you who are unfamiliar with these two popular exercises, see this Wikipedia articles
http://en.Wikipedia.org/wiki/Deadlift

http://en.Wikipedia.org/wiki/Squat_%28exercise%29

UNIQUE ADVANTAGES OF WEIGHT BEARING EXERCISES

Many believe that the benefits of squats and dead develop lifts the muscle groups targeted by these movements, i.e. quadriceps (front leg muscles), gluteus (buttocks muscles) and m. biceps femoris (rear leg muscles) hinausgehen.Die theory is that since these movements of the most intense of all resistance exercises you hormonal response from the body, cause most in the form of increased production of growth hormone.I would add that such movements offer the most intense workout in the least time and can therefore be regarded as the most efficient all exercises.
After all, movements are direct, down the spine as squats and is consistently applied, top-down on a bone as proven dead lifts pressure, set to prevent osteoporosis effectively to •devices under pressure
Femur, will react this bone by additional Masse.Aus the same reason, swimming and riding a bike, while excellent aerobic exercises are activities not weight-bearing (very little pressure is applied to the spine down) and are thus not efficient to prevent osteoporosis.

As an avid biker I am very aware of this limitation and have therefore weight-bearing exercises (leg press, see below) included in my per workout routine.

INTOLERABLE RISKS

In an ideal world training routine would include, lifts and squats in their weekly resistance all dead.
I would however not TO USE recommend two reasons KNIEBEUGEN or cross lifting if a typical readers of Fitandwise is section.this this:

First and foremost for even the youngest and most proficient resistance athletes these two movements are the most of each resistant exercises dangerous I know.Require an extreme degree of accuracy in their execution mayhem risk vermeiden.Ich stopped, count the number of times I also experienced bodybuilders destroy your spine in my mind of seen by these movements improperly ausführen.Sie would usually far about turn, create a deadly (no pun intended) lever between your upper and lower body, so put a huge pressure on your lumbar region.

Secondly, in the age of 40, physiological changes shown, make more prone to injuries the conjunctive tissue.If you sprain your ankles in your 40s or 50s (I did that last year) your body takes therefore a long time to heal and cure may be less complete than when you were younger.

(Relative) except I on this recommendation with dead lifts and squats would a lifelong athlete (rule can see in a competitive weight lifter) with a flawless technique that would still accept, to reduce the weight repeals compared to when he was younger.I doubt that this type of person is a typical reader of Fitandwise.

THE SENSIBLE ALTERNATIVE TO THE KNIEBEUGEN AND DEAD LIFTS

There is an alternative to these two sacrosanct movements for the over 40 crowd? Yes is the 1970s es.seit fitness equipment manufacturers have developed machines, the squat exercise while greatly reduces the risk to imitieren.Diese hot leg press, of which there are several variations.
http://en.Wikipedia.org/wiki/Leg_press

To be honest I don't think a leg press exercise is 100% as efficient as its equivalent using a barbell, because it no stabilizer muscles (also called "Core" muscles) joined ist.Sagend that, the choice is a no-brainer for me: I much rather get 80% of the benefits a squat squatting movement with 10% of the Risikos.So I nie.Ich use a bench press once a week (among other leg exercises).

When you start with a bench press, be very careful though in good form as incorrect exercise technique for injuries kann.Verwenden follow never a leg press, if back pain and a doctor always first consult if you over 45 are back to the article

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