Nag gym ako ngayon shoulder/tri day ko, katatapos ko lang mag shoulder press db(25kg each. Record!) 5 set 6rep. Tapos pahinga ako unti bigla na lang nag lock muscle ko sa leeg pababa sa right shoulder. Ano kaya dahilan nito? Napabigat kaya buhat ko? Nag pwo(hemorage black,taste like shiiet btw) ako today kaya ang lakas ng pakiramdm ko. Nag warm up naman ako, nilalakad ko lang papunta gym sinasadya ko pang dumaan sa kahuyan na rough ang terrain para dala cardio na, 25 mins. Din yun na lakad.
...pwe kaya ako mag gym bukas pero lower body lang muna o pahinga na lang talaga?
LOL, sorry insan medyo hindi ko na mabisita ung ibang post kasi sobrang toxic ako lately.. anyway, regarding the post of el badass. Tingin ko same ito nung nangyari kay sir jeriel na bigla nagka stiffneck dahil may nainjured na muscle either sa shoulder or sa neck.. Emergency response kasi ng katawan natin na magkaroon ng muscle guarding sa movement para maiwasan ung further injuries.. Sa tulad ng advice ko kahit dati pa, It is best to put ice first kasi usually may maga yan sa loob kaya nag guard ung muscles mo.. pag masakit pa, wag mo pilitin i train dahil nagrerepair pa siya..
Doc yung arm ko habang natutulog nahigaan ko ang sore ngayon. Stretch stretch ko lang ba ?
Ang hirap matulog pag mejo tumataba kana di na pwede naka side ang sakit sa shoulder.Add ko narin boss advisable ba yung pa hilot hilot pag na pilay... ? ung mga matatanda na nag hihilot
NO!!! wag kau nagpapahilot kasi namamaga na nga tapos lalamugin pa.. lalo lang naiinjure ung part na affected.. ung sa nahigaan nyo sir jeriel, try nyo hotcompress, baka nahatak yan habang natutulog ko or nadaganan mo ng matagal.. hehehehe
sir @[lastresort] nagpapatanong kapatid ko kung ok lang daw ba lagyan ng bag of ice ang ankle pagkatapos mismo ng isang basketball game? nananakit daw kc minsan e.
Medyo binigatan ko na yung squats ko. tapos ngayon medyo masakit upper back ko. sa tingin ko tama naman form ko. ang inaalala ko lang kasi baka masama mamaya kasi mamaya mag ppullups ako eh. normal lang ba sumakit to? o mali form ko.
siguro nga, lagyan ko nalang ng omega baka may improvement pag wala papacheck ko nalang. kasi pag nag ppullups ako may tumutunog sa likod shoulder ko rin e
bka mali form mo, ang pagkakaalam q sa squat pwedeng sumakit yung traps mo kc dun mo papatung ung barbel dba? pero nawawala nman agad un, baka nung nag squat ka, nagcurve/baluktot ung likod mo.
Medyo binigatan ko na yung squats ko. tapos ngayon medyo masakit upper back ko. sa tingin ko tama naman form ko. ang inaalala ko lang kasi baka masama mamaya kasi mamaya mag ppullups ako eh. normal lang ba sumakit to? o mali form ko.
sa squats dapat ndi sobrang bigat kc prone to injury ka tlga jan, buti qng may support belt ka tapos malaki na muscles sa lower back mo, pwede pang bigatan ay yung deadlift at leg press.
advice q sa squat, saktong weight lng, damihan mo na lng reps.
medyo ok na papi, nabigatan lang. 2 weeks din kasi ako di nakapag squat, tamad ako maglegs eh. naiiwan na kaya binigatan ko nalang agad
always put pressure on your legs pag nag squat ka.. and also sa lahat ng back exercise lahat yan dapat pressure sa legs hindi sa back. pwera lang syempre chinups. lahat yan cable row, tbar, barbel row lahat yan dapat pressure sa legs para makabuhat ka ng maayos at iwas injury.. wag ka na mag squat kung magaan lang ang bubuhatin mo why kasi compound yan maraming muscle part ang tutulong dyan.
sir core muscles nga ung problem mo jan.. research some exercise na mageengage ng multifidus muscles mo.. un ung may seconds hold na parang nagpipigil ka ng wiwi.. then, pwde mo rin isama ung mga planks and other stability exercises for your abdominals to target your core muscles.. hope nakatulong ako..
Uy thanks for the reply!
Oo nga. Tingin ko nga core talaga. & weak lower back. Pero I'm doing steps to improve it naman. As of the moment ok naman yung low back ko. I researched stuff powerlifters do to strengthen their lower back. So every back & leg days ko, lagi akong may low back assistance exercises. Hypers, goodmornings, pull throughs. I do heavy abs din sa chest & delts days. Di ko ginagawa tong mga to noon.
Also looking back, I thought one of the reason I have a weak low back is because naging too dependent ako sa belt when training. Lalo na sa deads/squats. Kaya starting January, nag-device ako ng program similar to 5x5 sa deads/squats. Nagsimula ako ulit sa mababang weight. Ngayon medyo malayo pa ko sa mga max ko noon, but I'm getting there. & I'm not using a belt! Nasira din kasi last November. So I guess blessing in disguise. May binili akong bago online, pero di ko pa ginagamit. Dun na pag nasa 300+ na ulit yung lifts ko.
So all in all, I'm feeling great about the progress. Also I'm always conscious of my posture, lalo na pag naka-upo. Laging straight/arched yung low back. Dati kasi halos lumbar na yung pang-upo ko e. Minsan may konting kirot parin pag matagal ng naka-upo. Pero very tolerable naman.
Pigilan ng wiwi? Mukhang mahirap atang practice yun a. Hehe! Diba yung din yung ginagamit na muscle pampigil ng pupu?
kc may kakilala aq ganun nangyari ee, iba kc ang squat, ang pressure nya eh pababa, once nag exert ng pressure pataas at ndi kaya nung abdominal muscles, pdeng manyari un, although mostly tlga genetics hehe
eto sabi sa bodybuilding.com
How Hernias Occur
A number of conditions can cause a hernia. Inguinal hernias, of the inguinal canal, can result from cancer of the colon, a tumor in the intestine or enlargement of the prostate gland.
Most hernias (inguinal, femoral, umbilical and abdominal) occur when excessive pressure is placed on the particular region of hernial origination. Improper lifting or strenuous, repetitive training are common examples.
Excessive weight around the mid-section can place undue pressure and downward pull on muscle and organs, resulting in congenitally weak spots bearing a tremendous burden, and ultimately hernia.
Many hernias result from a weakness in the abdominal wall that one is born with or that develops over time. Increases in pressure in the stomach are primarily responsible in these cases. Heavy lifting, excessive coughing, straining or pregnancy could be regarded as causative factors.
Age or previous surgery are other factors implicated in the occurrence of a hernia.
kc may kakilala aq ganun nangyari ee, iba kc ang squat, ang pressure nya eh pababa, once nag exert ng pressure pataas at ndi kaya nung abdominal muscles, pdeng manyari un, although mostly tlga genetics hehe
eto sabi sa bodybuilding.com
How Hernias Occur
A number of conditions can cause a hernia. Inguinal hernias, of the inguinal canal, can result from cancer of the colon, a tumor in the intestine or enlargement of the prostate gland.
Most hernias (inguinal, femoral, umbilical and abdominal) occur when excessive pressure is placed on the particular region of hernial origination. Improper lifting or strenuous, repetitive training are common examples.
Excessive weight around the mid-section can place undue pressure and downward pull on muscle and organs, resulting in congenitally weak spots bearing a tremendous burden, and ultimately hernia.
Many hernias result from a weakness in the abdominal wall that one is born with or that develops over time. Increases in pressure in the stomach are primarily responsible in these cases. Heavy lifting, excessive coughing, straining or pregnancy could be regarded as causative factors.
Age or previous surgery are other factors implicated in the occurrence of a hernia.
For those who had a lower back injury and has already recovered, you can try Front Squats as a substitute for the Regular Squat. Go light-weight first so you can be familiar with the movement.
For Dead Lifts, I don't think there's a substitute free-weight exercise
mga sir parang may tama yung chest ko hanggang sa likod pati sa back ng neck ko sa left part of my upper body parang may naipit na ugat o muscle tapos pagflineflex ko traps ko masaket yung left clavicle ko pero hindi naman sobrang saket.
tingin ko nakuha ko to dati sa maling pagbubuhat dati kasi tuwing nag dedecline ako sa chest gamit barbell yung left wrist ko naka bend tapos yung sa right tama at mas malakas tama yung sa left pec
hindi rin pala pantay chest ko mas malaki yung sa left, alam ko hindi tayo lahat may pantay na chest pero tingin ko nangyari yun sa mali kong pagbubuhat, any tips kung paano mapantay?
mga sir parang may tama yung chest ko hanggang sa likod pati sa back ng neck ko sa left part of my upper body parang may naipit na ugat o muscle tapos pagflineflex ko traps ko masaket yung left clavicle ko pero hindi naman sobrang saket.
tingin ko nakuha ko to dati sa maling pagbubuhat dati kasi tuwing nag dedecline ako sa chest gamit barbell yung left wrist ko naka bend tapos yung sa right tama at mas malakas tama yung sa left pec
hindi rin pala pantay chest ko mas malaki yung sa left, alam ko hindi tayo lahat may pantay na chest pero tingin ko nangyari yun sa mali kong pagbubuhat, any tips kung paano mapantay?
have it checked by a doctor
about sa chest, ganyan din sakin mas malaki ang left side ng katawan ko from arms/legs and chest and that is pretty normal unless sobrang laki ng difference nila ng kabilang side mo. saka mo na intindihin yang balance pag na achieve mo na muna yung desired mass mo.
mga sir parang may tama yung chest ko hanggang sa likod pati sa back ng neck ko sa left part of my upper body parang may naipit na ugat o muscle tapos pagflineflex ko traps ko masaket yung left clavicle ko pero hindi naman sobrang saket.
tingin ko nakuha ko to dati sa maling pagbubuhat dati kasi tuwing nag dedecline ako sa chest gamit barbell yung left wrist ko naka bend tapos yung sa right tama at mas malakas tama yung sa left pec
hindi rin pala pantay chest ko mas malaki yung sa left, alam ko hindi tayo lahat may pantay na chest pero tingin ko nangyari yun sa mali kong pagbubuhat, any tips kung paano mapantay?
have it checked by a doctor
about sa chest, ganyan din sakin mas malaki ang left side ng katawan ko from arms/legs and chest and that is pretty normal unless sobrang laki ng difference nila ng kabilang side mo. saka mo na intindihin yang balance pag na achieve mo na muna yung desired mass mo.
+ 10000 kay sir monch... kahit si arnie d rin naman pantay ang mga muscles
Comments
sana nakatulong ulit.. hehehe
Ahahaha, ok lang insan kasi magandang consolidated din ung mga questions about injury kaya copy-paste ko na lang.
Doc yung arm ko habang natutulog nahigaan ko ang sore ngayon. Stretch stretch ko lang ba ?
Ang hirap matulog pag mejo tumataba kana di na pwede naka side ang sakit sa shoulder.Add ko narin boss advisable ba yung pa hilot hilot pag na pilay... ? ung mga matatanda na nag hihilot
nadaganan ko ng matagal nga boss ganun lol
kung palagi masakit un after every game, palit siya ng shoes..
sa squats dapat ndi sobrang bigat kc prone to injury ka tlga jan, buti qng may support belt ka tapos malaki na muscles sa lower back mo, pwede pang bigatan ay yung deadlift at leg press.
advice q sa squat, saktong weight lng, damihan mo na lng reps.
always put pressure on your legs pag nag squat ka.. and also sa lahat ng back exercise lahat yan dapat pressure sa legs hindi sa back. pwera lang syempre chinups. lahat yan cable row, tbar, barbel row lahat yan dapat pressure sa legs para makabuhat ka ng maayos at iwas injury.. wag ka na mag squat kung magaan lang ang bubuhatin mo why kasi compound yan maraming muscle part ang tutulong dyan.
Uy thanks for the reply!
Oo nga. Tingin ko nga core talaga. & weak lower back. Pero I'm doing steps to improve it naman. As of the moment ok naman yung low back ko. I researched stuff powerlifters do to strengthen their lower back. So every back & leg days ko, lagi akong may low back assistance exercises. Hypers, goodmornings, pull throughs. I do heavy abs din sa chest & delts days. Di ko ginagawa tong mga to noon.
Also looking back, I thought one of the reason I have a weak low back is because naging too dependent ako sa belt when training. Lalo na sa deads/squats. Kaya starting January, nag-device ako ng program similar to 5x5 sa deads/squats. Nagsimula ako ulit sa mababang weight. Ngayon medyo malayo pa ko sa mga max ko noon, but I'm getting there. & I'm not using a belt! Nasira din kasi last November. So I guess blessing in disguise. May binili akong bago online, pero di ko pa ginagamit. Dun na pag nasa 300+ na ulit yung lifts ko.
So all in all, I'm feeling great about the progress. Also I'm always conscious of my posture, lalo na pag naka-upo. Laging straight/arched yung low back. Dati kasi halos lumbar na yung pang-upo ko e. Minsan may konting kirot parin pag matagal ng naka-upo. Pero very tolerable naman.
Pigilan ng wiwi? Mukhang mahirap atang practice yun a. Hehe! Diba yung din yung ginagamit na muscle pampigil ng pupu?
this is completely BS... sometimes hereditary ang luslos...
non factual nakakaluslos ang squat... lol what more pa ang pushing exercise?? lalo na pag mabigat? ex: benchpress, military press etc..
eto sabi sa bodybuilding.com
How Hernias Occur
A number of conditions can cause a hernia. Inguinal hernias, of the inguinal canal, can result from cancer of the colon, a tumor in the intestine or enlargement of the prostate gland.
Most hernias (inguinal, femoral, umbilical and abdominal) occur when excessive pressure is placed on the particular region of hernial origination. Improper lifting or strenuous, repetitive training are common examples.
Excessive weight around the mid-section can place undue pressure and downward pull on muscle and organs, resulting in congenitally weak spots bearing a tremendous burden, and ultimately hernia.
Many hernias result from a weakness in the abdominal wall that one is born with or that develops over time. Increases in pressure in the stomach are primarily responsible in these cases. Heavy lifting, excessive coughing, straining or pregnancy could be regarded as causative factors.
Age or previous surgery are other factors implicated in the occurrence of a hernia.
hernia kasi nangyayari pag masyado mataas ung abdominal pressure..
hehehe myth pa rin. nasa genes talaga yan..
For those who had a lower back injury and has already recovered, you can try Front Squats as a substitute for the Regular Squat. Go light-weight first so you can be familiar with the movement.
For Dead Lifts, I don't think there's a substitute free-weight exercise
tingin ko nakuha ko to dati sa maling pagbubuhat dati kasi tuwing nag dedecline ako sa chest gamit barbell yung left wrist ko naka bend tapos yung sa right tama at mas malakas tama yung sa left pec
hindi rin pala pantay chest ko mas malaki yung sa left, alam ko hindi tayo lahat may pantay na chest pero tingin ko nangyari yun sa mali kong pagbubuhat, any tips kung paano mapantay?
have it checked by a doctor
about sa chest, ganyan din sakin mas malaki ang left side ng katawan ko from arms/legs and chest and that is pretty normal unless sobrang laki ng difference nila ng kabilang side mo. saka mo na intindihin yang balance pag na achieve mo na muna yung desired mass mo.
+ 10000 kay sir monch... kahit si arnie d rin naman pantay ang mga muscles