What are the benefits of the suspension work for the human body?

At a time when the sedentary lifestyle prevails and when the natural movements of the human body are often neglected, the suspension work emerges as an essential practice to combat the effects of our modern lifestyles. Historically, the ability to suspend, climb and maintain a firm grip was vital for survival. Today, although these skills are no longer crucial on a daily basis, they remain fundamental for our physical health. Through this article, we will try to show you in detail why.

Importance of socket and socket

The ability to suspend is not limited to strengthening the arms, shoulders and back. It also requires the muscles of the hands and forearms, thus improving the strength of the grip. In a world in which we spend so much time on the keyboard, strengthening our capture may seem anachronist. However, it is precisely this negligence that makes this work essential to maintain the functionality and health of joints and tendons.

Additional training for athletes and coaches

That you are an amateur athlete who tries to improve your performance or a sports coach who wishes to enrich his programs, the integration of suspended work is fundamental for athletic development. This type of training requires deeply the back, working a variety of muscles, from the great return to rhomboids and paraspinal muscles. The latter plays a key role in the stability of the spine and posture.

In addition, the suspension improves the grip force as we mentioned above. The latter is beneficial for many sports disciplines such as climbing, gymnastics or combat sport. It also prevents lesions by strengthening the stabilizing muscles of the shoulders and shoulders, thus reducing the risk of chronic pain or trauma.

Other advantages

In addition to the benefits mentioned, the suspension work presents other advantages for athletes and for sports coaches or for physical preparers:

• Development of proprioception and engine control: the instability of the suspension improves coordination and balance, essential to ask for sports of precise movements.

• Increase in the trunk commitment: all suspended exercises strongly require abdominal and deep muscles, thus strengthening body stability.

• Correction of muscle imbalances: symmetrical training helps to avoid imbalances that can cause injuries.

• Optimization of recovery and rehabilitation: ideal for rehabilitation protocols, because it allows precise control of the intensity of the exercises.

• Adaptable and progressive training: a coach can adapt the difficulty in adapting to the specific needs of each athlete.

Tutorial: How to join you to work in suspension in the training or in that of your students?

Incorporate the work into suspension in training can be performed gradually. Here are suggestions adapted to each level to test its effective skills and progress.

1. Beginner: I can’t do a traction.

Initial test in static suspension (Dead Hang): measures your ability to hang yourself in the lying arms. If you can last more than 30 seconds, it’s a good start.

Reinforcement exercises for progression to the first traction:

• Negative traction: starts from the top of the bar (use a bench or a walk to climb) and descends very slowly. Create 3 series from 3 to 5 repetitions, twice a week.

• Assisted traction with the elastic band: use a strip of resistance to help you pull -Up. Create 3 series from 5 to 8 repetitions, three times a week.

• Reinforcement of the back: integrates exercises such as rowing with handlebar to strengthen the back muscles. 3 series of 8-10 repetitions, twice a week.

2. Intermediary: I can do from 1 to 2 pull -Up.

Test of the maximum number of pull -Up to evaluate progression: it reaches as many shots as possible in a single attempt to establish a point of reference.

Training intervals to improve performance:

• Traction cluster: perform 1 to 2 pull-ups, rest 20 seconds, then repeat. Perform up to 6 series per session.

• Traction with pause: in the middle of the traction, take a break of a few seconds when the arms are with straight angles, then complete the traction. 3 series of 3 repetitions, twice a week.

• Increase in volume: gradually add further repetitions every week.

3. Advanced: I do 5 to 8 pull -Up.

Maximum repetition test (RM) to measure the improvement: perform the maximum shots in a single series to define a new reference level.

Force training for progression strategies:

• Ledéed traction: adds a weight via a weighted jacket or a weight belt with weight to increase the intensity. It starts slightly and gradually increases. It performs 3 to 4 series from 3 to 5 repetitions.

• Variations in the sockets: alternating between large socket, neutral socket and a close intake to work different muscle groups. 3 series from 5 to 8 repetitions for each type of socket.

• SuperSet: combine between shots with other exercises on the back such as files or sweater for extraordinary to increase intensity.

Conclusion: accessible and essential training

By following these suggestions, you can progress effectively and strengthen the muscles by improving your technique. To go further, the training of the body and the movement of the Cassis Fridge School will give you all the skills necessary to master these essential techniques.

Do you have no suitable equipment? No problem ! Fit ‘& Rack offers solutions for all spaces: rack and shooting bars, folding structures, rings and suspension straps. Turn your environment into an optimal training area by visiting our shop.

As you can see, the integration of the suspension work in your routine is not just a choice of fitness, it is an essential approach to maintain a functional and efficient body on a daily basis.