Como deve ser o treino de peito para quem tem HÉRNIA

Iridium Labs

2 Aug 202411:03

Summary

TLDRThe video script discusses a common issue faced by those with lumbar disc herniation at the gym: a lack of proper guidance on exercises. It emphasizes the importance of avoiding movements that flex the spine or rotate the torso, as these can exacerbate herniation. The speaker introduces a series of chest exercises designed for individuals with disc herniation, highlighting the need for a stable, non-flexing position. Exercises include bench press, machine chest press, crossover, and crucifix on a cable machine, all performed with minimal trunk movement to reduce disc compression. The script also stresses the importance of a proper warm-up and core strengthening before training and offers tips for safely entering and exiting exercise machines to prevent injury.

Takeaways

🚫 Avoid heavy lifting if you have a lumbar disc herniation as it can cause instability and potentially worsen the condition.
📊 Sitting with the torso leaning forward is the worst position for disc compression, as shown in the provided graph.
🏋️‍♂️ Exercises that avoid significant trunk or hip movement are safer for individuals with disc herniation.
🛏️ Lying flat on a bench with a bar secured in a machine is recommended to prevent trunk flexion and weight handling issues.
💪 Strengthening and warming up the core before exercising is crucial, especially for those with back issues.
🙅‍♂️ Avoid exercises that involve significant trunk flexion or rotation to prevent nerve pinching and pain.
🛑 Take care when entering and exiting exercise machines to prevent unnecessary trunk movement that could aggravate the condition.
🏋️‍♀️ The supine press with the back fully supported is a safe exercise for those with herniated discs.
🤸‍♂️ The crossover exercise, performed standing without hip or trunk flexion, is recommended for its low disc compression risk.
📈 The standing position is generally safer for exercises than sitting, to minimize disc compression.
🔄 Changing weights during exercises should be done carefully to avoid putting strain on the back.

Q & A

What is the main issue for people with lumbar disc herniation when exercising?
-The main issue is that flexing the trunk forward and flexing the hip can lead to increased compression on the discs, which can exacerbate the condition.
Why is sitting with the trunk leaning forward considered a bad position for someone with a herniated disc?
-This position leads to the highest level of disc compression, which can be detrimental for individuals with a herniated disc.
What is the advice given for people with herniated discs who are in crisis or experiencing back pain?
-They should avoid free weight exercises because of the instability that can cause unwanted trunk and hip movements, potentially worsening the condition.
What type of exercises are recommended for someone with a herniated disc?
-Exercises that minimize trunk and hip movement, such as lying on a bench with a barbell secured in a machine, are recommended.
Why is it important to strengthen and warm up the core before starting an exercise routine for herniated disc patients?
-A strong and warmed-up core can provide a stable base and help prevent unwanted movements that could cause pain or further injury.
What is the first exercise recommended in the script for individuals with a herniated disc?
-The first exercise recommended is the supine press, which is safe because it does not involve trunk or hip flexion.
What adjustments are suggested for using a chest press machine if the bench is too straight for someone with a herniated disc?
-Placing a cushion under the lower back to create a slight incline can help reduce lumbar compression.
What is the crossover exercise and why is it considered safe for someone with a herniated disc?
-The crossover exercise is a standing exercise that involves minimal hip and trunk movement, making it safe as it avoids the compression issues associated with sitting or flexing.
What precautions should be taken when changing weights during exercises for individuals with a herniated disc?
-One should avoid bending the trunk or flexing the hips while changing weights to prevent additional strain on the back.
What is the crucifix exercise mentioned in the script, and why is it suitable for someone with a herniated disc?
-The crucifix exercise is a standing exercise that involves opening and closing the arms without moving the hips or trunk, which minimizes the risk of aggravating a herniated disc.
What is the 'Treino sem Dor' program mentioned in the script and who is it designed for?
-The 'Treino sem Dor' program is designed for individuals who have had injuries or are at risk of injury, offering training plans that are intended to be less likely to cause pain.

Outlines

00:00

🏋️‍♂️ Exercise Routine for Lumbar Disc Herniation

The speaker introduces a series of exercises for individuals with lumbar disc herniation, emphasizing the importance of proper guidance and avoiding certain movements that could exacerbate the condition. They explain that flexing the spine or bending the waist can increase disc compression, which is detrimental. The speaker advises against free weight exercises due to the risk of injury from improper form or dropping weights. Instead, they recommend machine-based exercises that minimize trunk and hip movement. The session starts with chest exercises, and the speaker provides four specific exercises with detailed instructions on form to prevent injury. They also stress the importance of a strong core before starting the workout.

05:01

🛏️ Proper Posture and Machine Usage for Safe Training

The speaker discusses the correct way to perform exercises on a bench, adjusting the backrest to reduce lumbar compression. They provide tips for safely entering and exiting the machine to avoid unnecessary trunk movement that could lead to injury. The focus is on maintaining a stable back position and avoiding any quick or forceful movements that might pinch nerves. The speaker also addresses how to correctly perform the crossover exercise, which is safe when standing but risky if done sitting down with improper form. They provide practical advice on how to ask for help when adjusting weights to prevent injury.

10:01

📚 Introduction to a Training Platform for Different Goals

In the final paragraph, the speaker transitions to discussing a training platform that offers various programs and periodizations tailored to different fitness goals, including strength, muscle gain, and injury prevention. They highlight a specific program designed for those who have experienced or are at risk of injury, emphasizing its suitability for individuals with lumbar disc herniation or other health concerns. The speaker encourages viewers to explore the platform for more information and适合自己的训练计划.

Mindmap

Keywords

💡Herniated Disc

A herniated disc, also known as a slipped or ruptured disc, occurs when the outer layer of the intervertebral disc tears and the soft, inner material squeezes out of the tear. In the video, the speaker discusses how certain exercises can be detrimental to individuals with herniated discs, emphasizing the importance of proper exercise selection to avoid exacerbating the condition.

💡Back Pain

Back pain is a common ailment that can be caused by various factors, including herniated discs. The video script mentions back pain as a symptom that individuals with herniated discs may experience and suggests exercises that can be safely performed without causing further discomfort or injury.

💡Exercise

Exercise is any bodily activity that enhances or maintains physical fitness and overall health. The script outlines specific exercises that are safe for individuals with herniated discs, such as chest press exercises, and provides guidance on how to perform them correctly to prevent injury.

💡Compression

Compression refers to the force applied to the spine that can exacerbate the pain from a herniated disc. The video discusses how certain positions, like sitting with the torso leaning forward, can increase disc compression and should be avoided by those with disc issues.

💡Machine-Based Exercises

Machine-based exercises are those performed using fitness equipment that provides resistance and supports proper form. The script recommends machine-based chest exercises as a safer alternative for individuals with herniated discs because they provide stability and control the range of motion.

💡Core Strengthening

Core strengthening involves exercises that target the muscles of the torso, which provide support to the spine. The video script emphasizes the importance of a strong core for individuals with herniated discs, as it can help prevent further injury and improve overall stability during exercise.

💡Flexion

Flexion refers to the bending movement of a joint. The script warns against flexing the spine, particularly the lumbar region, as it can worsen the condition of a herniated disc by increasing pressure on the affected area.

💡Stability

Stability in the context of exercise means maintaining a secure and balanced position to prevent injury. The video highlights the importance of stability, especially when lifting weights or performing exercises that could otherwise lead to spinal movement and potential harm.

💡Free Weights

Free weights are exercise equipment that can be moved in various directions, requiring the user to control the weight. The script advises against using free weights for individuals with herniated discs due to the risk of instability and the potential for improper form that could lead to injury.

💡Crunches

Crunches are a type of abdominal exercise that involves flexing the spine. The video script mentions avoiding crunches for those with herniated discs because the flexion can increase pressure on the discs and potentially worsen the condition.

💡Pain Management

Pain management refers to the strategies used to alleviate or prevent pain. The video script provides exercises and tips for managing back pain associated with herniated discs, aiming to help viewers perform workouts without causing additional discomfort.

Highlights

Introduction to a series of exercises for individuals with lumbar disc herniation.

Emphasis on the importance of correct guidance for exercise prescription for herniated disc sufferers.

Explanation of how certain positions can increase disc compression and the risks associated.

Avoidance of exercises involving trunk flexion and rotation for individuals with herniated discs.

Recommendation against free weight exercises during acute pain or crisis due to instability risks.

Introduction to a chest workout routine suitable for people with lumbar disc herniation.

Instructions on performing a safe supine chest press without causing lumbar strain.

Details on how to properly perform the supine chest press to minimize the risk of injury.

Advising on the correct way to get in and out of the exercise machine to avoid injury.

Explanation of the benefits of performing exercises in a lying position to reduce disc compression.

Introduction to the crossover exercise as a safe standing chest exercise.

Instructions on how to correctly perform the crossover exercise to prevent lumbar movement.

Highlighting the importance of not changing weights in a way that causes lumbar flexion.

Introduction to the crucifix exercise as a safe standing exercise for individuals with herniated discs.

Instructions on the proper form for the crucifix exercise to minimize the risk of disc compression.

Recommendation to ask for assistance when changing weights to avoid lumbar strain.

Promotion of a training platform with programs designed for various fitness goals and considerations.

Introduction of a 'Pain-Free Training' program for those with a history of injury or at risk of injury.