Tips on how to successfully manage pollen allergy in sports

While in winter you outside playing sports great spring are you walking tours, regular jogging or cycling tearful sorrow and snotty.

Cannot allergic manifestations in outdoor sports somehow eliminate it?

10 tips on how to successfully manage pollen allergy in sports

Up to 30% of the population each year struggling with the symptoms of pollen allergy, the symptoms, while not life threatening, but they can greatly miserable daily life, including popular sporting activities, such as the nice spring days running, biking, hiking, in-line, and other outdoor sports.

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What can the pollen allergy sufferers do to the maximum extent possible, avoid unpleasant problems?

10 tips that are worth to follow

1st Rule number one is: pollen allergy treated appropriately, have it under...

In the final stage of the forearm bent perpendicular to the torso. Upper arm in a substantially stationary and remains fixed to share body facing straight down. Include at least twice a week, three series of one of the variants of the outer rotation!

If you pay attention to the muscles of the rotator cuff and prevent problems with pain in the shoulder joint. This “investment” is really worth it!

From a different angle and be as different from the two previous ones. In the case of the above-mentioned back muscles may be the third an exercise pull downs wide grip seated.

Recently, the fourth exercise is again three series but further increases the number of repetitions of four - thus 16th This is the highest number of whole training which leads to the maximum pumping.

And this is the decisive effect of the whole training is a kind of “icing on the cake” that brings us the most...

Finally, I would like to point out special exercises to practice the muscles that perform external rotation - i.e. a small rounded muscle.

External rotation of the arm is held fixed upper arm: this exercise we do in many variants, both with weights and a pulley, and in different positions. The pattern is the same. Always we have to fix the elbow leaning against a bench or trunk.

Variant description of placing your elbow on the bench: Kneel before flat bench and arm lay flat on the bench. Drag Dumbbell arm and we bent at a right angle.

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The barbell provide movement from the lower position which is parallel to the floor and perpendicular to the final position of the forearm against the ground - the range of movement is thus about 90 degrees.

The arms thus performs external rotation and strengthens the muscles ...

The base is shrugging his shoulders, which we will start first with light dumbbells after 3 or 4 sets of 20 reps with a gradually increasing force switching to heavier loads and using a barbell in a power cage.

It is also appropriate inclusion on rows barbell to chin with narrow or wide grip to the overall strengthening of the entire upper back area.

Too weak trapeziums muscles pose a risk of overloading the relatively weak o muscle extending to the upper edge of the blade. Strong trapeziums muscles are thus an important protective function of the shoulder joint and each exercise in their practice automatically engages a small round muscle and muscle.

As the last of the normal register of exercises we show pulls dumbbells bent - this is an excellent opportunity to strengthen the rotator cuff muscles (including of course those other back muscles) and the elimination of certain problems...

Definitely start with light pressure with one-hand dumbbells after 3 series and 15 to 20 repetitions. With increasing power load increase and decrease the reps and you can go to the pressures of the barbell.

Also excluding also one-hand front raises with dumbbells and experiment with the position of the arms - that version back of the hand up or a thumbs up, or with the palms up. Again, it is necessary to choose a really light load and about 3 sets of 20 repetitions.

As already mentioned, one of the most problematic in relation to the exercises cuffs is the bench press. In case of any trouble you have to disable this exercise at least some time and prioritize pressures on an inclined bench and pressures above his head.

You can also try dumbbells on a flat bench with a light weight and not less than 20 reps, but certainly not as a strength exercise. I knew him when shoulder pain for...

It is a shoulder presses, pull-ups (today is no longer the gym are usually equipped with conventional horizontal bars) and lat pull downs, seated - all carried out behind the head to the neck.

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All of these exercises to perform in front of her chest (pressure with a barbell from the chest) - this is achieved by virtually the same effect and without risk to the shoulder joint.

Suitable exercises

Let’s look at exercises that benefit our muscles of the rotator cuff as a power expert says Bill Starr. One of the best exercises for the rotator cuff considered pulls the lower pulley seated (we often talk about rowing) narrow parallel grip.

Initially use a really light load to comply with strict technique where you keep your elbows along the hull as possible for the plane back and consciously download the shoulder blades together - without bending...

Its implementation will use habitat for downloading upper pulley on the back muscles.

Use p grip shoulder width apart or slightly narrower - i.e. in the range of 30 up to 40 cm.

It’s basically the same starting position as for pull downs the back.

You may be unpleasantly surprised at low loads; you will be able to exact implementation of this practice use

Take an average of one-third of the burden of using the curls with a barbell.

The elbows should be pointing straight up and still pulling down the handle actuates movement of the neck behind your head.

You must be a maximum contraction of the biceps stretch as far as possible.

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If you have a sparring partner, so that you can hold the upper arm in an upright pressure on the elbows, and ultimately you may also have forced reps.

However, the vertical position of the...

The contraction of the biceps endure two seconds, perform 6-8 repetitions, and 4 partial (without full boot to the starting position) - to achieve the perfect “burning”.

Curls bent barbell may represent a good alternative to the previous practice.

Adequately grasp the heavy barbell medium to narrow grip (load transfer to the long head) and lean forward so that your elbows are at knee level.

The upper arm is perpendicular to the ground during lift dumbbells with them stationary.

It is really important to select a weight dumbbell to exercise correctly managed, for maximum contraction and exercise it has fulfilled its purpose.

Curls with the lower pulley squat are an exercise of special Vince

Its effectiveness depends on really clean and flawless execution. Use short, straight handle that grab step back a few feet and go into a squat.

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The elbows rest on...

During the mid-flexion movement path of dialing the palm upward (external rotation) and once it reaches full shrug arms at the elbows, wrists as much as you dial the outside to feel really maximum contraction of the biceps.

After launching slowly to the starting position

Do not lift your elbows and from the hull.

They also do not help to overcome deadlock shrugs, thus involving the deltoid and trapezoid muscles.

If you are from this exercise maximum benefit and its implementation technique must be flawless!

Tensile strokes probably most of you know as “Drag curls” and the name basically describes the course of the movement.

So great not lift weights classic, arched movement towards the shoulders, but pulls it upward motion of the elbow and back down to the base of the pectoral muscles.

During the movement of the barbell still touching the body and in the final contracted position...