The best thing for avoiding stiffnesses would be the begining of the exercise in a careful and progressive way, specially during the first weeks, when the body passes through the passivity to a moment when we usually do physical efforts.
We would have to do softer and more dinamic exercises , preventing you those movementes from doing more tension work for the muscles (if the press ups are well done, you will probably have stiffnesses) or having to deaden heavy weights ( i.e. jump falls,weight slopes).
Exercises won´t be very difficult, specially if they would have big muscle tensions.
During the training,the warm-up would be very important to prepare the body to face up the next training. This will be done in a progressive way to prevent you from passing through passivity to big efforts.
The strech outs (specially if we haven’t done them before) can produce some stiffnesses very painful and totally unknown !, if we don´t pay attention to the muscle loose. We shouldn´t have to strech out the muscle with strenght, neither the bounces.
If you pass the first weeks with success,this won´t mean that stiffnesses won´t happen. In fact,if we want to add some exercises with more tension work as we were talking during the last chapter ( i.e. velocity, withhelds,stops, jum falls…), it is probably that stiffnesses appear.
It is very important to know the level of exigence and articulate the new movements and to value some possibilities, little by little, to the exercise that we want to do.
For example, a vertical jump shows two times, with a different muscle exigence: jump and fall.If the first day we do the jump with usual conditions, it will cause us stiffnesses, but if we jump to the floor to a bench, for example,we get rid of the fall weight, and we would be surprised because the jump won´t produce us so many stiffnesses.
So, we can use stiffnesses to check if our training is being progressive an healthy because stiffnesses would be the less serious injury that we can suffer.
If stiffnesses are very often, is is probably that we are training above our possibilities or lifting up weights very quickly with the risk of damage.
Next day, to close this chapter, we will talk about the ways of recovering from stiffnesses…
What muscles do I work with this exercise? With this exercise you will work the musculature of the whole body. The abdominal ones begin the movement working to incorporate the trunk toward before, speeding up the operation with a flexion and elevation of the knees that makes the abdominal easiest work and we continue the impulse toward before with the collaboration of the musculature that extends the arms ( dorsals and triceps) to load the weight of the body on the plants of the feet.
From this position the legs work intensely to stand up from the position of squatting by means of the work of the cuadriceps and the gluteal muscles.
More agility! This movement can be speeded up using the technique of the falls back that it is used in some martial arts as judo or the aikido. This way the movement is much more dynamic and quicker, and it seems that muscularly you work less because it takes advantage much more the impulse, but the certain thing is that it becomes more exhausting.
Make it a little harder! The exercise becomes more intense if we put an end the extension of the legs to a jump up and a clap above the head. This way we guarantee that the body extends totally in the vertical position and we don’t make trap lowering before straightening out totally again.
Work the two sides! Usually when you incorporate and you help yourself of the hands to put on in squatting, you will push more on one hand that for other, since the abdominal impulse and your same flexibility are not enough to end up supporting the two hands in the floor.
When you win agility, the impulse toward before will allow to spend to squatting almost without help of the hands, but until that moment arrives, try to load the weight alternatingly on each hand.
In a next chapter, we will begin to speak about the interval training, some of the main methods for the development of the resistance.