Strength Training with Free Weights
Free weight training describes training with dumbbells and barbells and is an integral part of weight training. Health athletes, bodybuilders, team athletes, martial artists and all other exercisers have one thing in common: they benefit from training with free weights. This is the great relevance of the topic for all fitness trainers and personal trainers.
The main difference to guided strength training on large machines lies in the degrees of freedom of movement. As a result, not only is the coordinative effort greater, but a large number of auxiliary muscles, so-called synergists, are also activated in addition to the main muscles used. This increases the strain on the muscles and has a positive, stabilizing effect on the joints involved. As a result, the transfer of strength training to everyday life or sport-specific movements is greater, which subsequently leads to a lower risk of injury and a better performance result.
A practical example for comparison: the chest press on the machine primarily trains the pectoralis major muscle, the large chest muscle. Due to the predetermined direction of movement and the stabilized torso through the backrest, hardly any auxiliary muscles are activated. The muscle is therefore trained in isolation. Although this has a positive effect on the growth of the muscle, it has little effect on the transfer to everyday life. This is because in our daily lives we never use one muscle in isolation, it is always an interplay of several muscles, so-called muscle chains. The dumbbell bench press as a counter-example also primarily trains the pectoral muscle, but also requires the interaction of many other muscles in the surrounding area to ensure stability in the shoulder. As a result, the transfer to everyday or sport-specific movements is significantly better.
The disadvantage of free weight training is the risk of injury. To avoid injury, free strength training exercises must first be mastered perfectly before high loads are applied.
During the lectures of this course, various exercises with barbells and dumbbells are practiced and consolidated and supplemented with important coaching points to ensure both safe execution and correct instruction.
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