A crença de que nossa vida pode ser determinada pela história psicológica das gerações anteriores não é nova. Nos últimos trinta anos, o conceito de “família inconsciente” surgiu causando uma reavaliação dos antigos e profundos preceitos filosóficos do Oriente, como a influência ancestral nos destinos individuais ou força que certos fatos e pessoas do sistema familiar possuem sobre nossas vidas. O surgimento de novas abordagens terapêuticas, como a psicogenealogia ou abordagem transgeracional para o trabalho clínico, tem como objetivo fornecer um caminho para ajudar a explicar as dinâmicas inconscientes da família. Dinâmicas que fazem com que o paciente repita certas situações na sua vida, pois esse está que conectado com o seu sistema familiar. Também se observou que o poder de incluir na história pessoal de uma pessoa a sua história familiar transgeracional, ajuda a entender melhor algumas reações exageradas, fracassos repetidos ou emoções violentas que não se encontra uma explicação em sua própria história. Em muitos casos, estes comportamentos parecem ser determinados pela história psicológica de gerações anteriores.
Há poucos anos creditava-se que nascíamos com informações genéticas predeterminadas e inalteráveis detalhando os nossos componentes, sua estrutura, ordem e função, como deveríamos ser e do que poderíamos adoecer. Atualmente, sabemos que não é assim. Estudos mostram que as influências ambientais podem causar alterações nos genes, modificar o DNA e assim posteriormente transmitir essas alterações para nossos descendentes. Grande parte do funcionamento do nosso corpo depende de que certos genes são ativados ou não. Embora ainda não sabemos como e que enzimas estão envolvidas neste processo. O fato é que quando um gene é ativado ou desativado são lançados processos bioquímicos que acabarão por levar a, por exemplo, um gêmeo a desenvolver esquizofrenia e o outro não, apesar de serem geneticamente idênticos.
Recentemente, a epigenética confirmou a poderosa influência que o estresse, dieta ou produtos tóxicos ambientais têm na ativação de genes específicos e como eles geram mudanças em três ou mais gerações. Se a dieta e produtos tóxicos podem causar alterações epigenéticas, poderiam experiências como o estresse pós-traumático, abuso infantil ou sofrimentos também desencadear mudanças epigenéticas no DNA ou em células do cérebro? Estas questões resultaram ser a base de um novo campo, o comportamento epigenético, agora tão comentadas, que tem gerado dezenas de pesquisas e propõem novos tratamentos para curar os problemas do sistema nervoso.
Entre esses estudos incluem o de Michael Skinner, biólogo molecular, no qual ele afirma que as experiências de vida dos avós e até bisavós, modificam os seus óvulos e espermatozoides de modo indelével. Esta modificação afeta seus filhos, netos e bisnetos, e esse fenômeno é conhecido como “herança epigenética transgeracional.” Isto é, qualquer fator ambiental que influencia a saúde física e emocional não só irá afetar o indivíduo exposto ao fator, mas também para os seus descendentes. Outros estudos do comportamento epigenético conduzidos por Michael, neurologista e psiquiatra biológico, demonstram que experiências traumáticas no nosso passado, ou o passado de nossos ancestrais, deixando marcas moleculares aderidas ao nosso DNA. Ou seja, nós herdamos não só os joelhos frágeis da avó, mas também uma predisposição para a depressão causada por um sofrimento que ela não superou.
Pilar del Rey, Eva Rodriguez, Ana e Nuria Sancer Tayo
2 Comentários. Deixe novo
Many thanks to bodybuilding.com for their intensive exercise picture & video collection. Make positive to at all times use weight clips whenever you use a barbell, to stop the plates from sliding off.
It is widest within the center, forming a diamond form that connects the middle of your back to each of
your shoulder blades and the higher portion of your
neck. Discover out which of them work finest for you, and think
about implementing them in your workout routines.
When experiment with completely different hand positions, I’ve
discovered that if you hold your elbows tucked, you’ll get more
lat activation, making it more a back exercise. Some will debate that this is extra of a chest train, whereas others will say it’s a back movement.
For an exercise that requires extra core power and balance, the chook
canine row is a good option.
As you can see, your grip, angle you bend over
at, and the place you row the bar in relation to your torso
will heavily affect the muscular tissues that you primarily work.
Just keep in thoughts that this is nonetheless a compound exercise and
it’ll therefore work everything of your higher posterior chain to some extent.
The barbell row is one of the finest back building exercises that you could presumably add to your routine.
It offers a great route by method of progressive overload and
for that cause, it is typically considered a compound train (alongside
the truth that it engages multiple muscle groups). Learn on to learn about options to the seated cable row that can have your back getting wider, thicker, and extra
outlined in no time. In this text, we lay out
9 alternatives to the Hammer Energy high-row machine. To be sincere, none of them are as
efficient as doing the exercise on an precise
Hammer Power machine.
The landmine row (or T-bar row) is on our list of top three
rows and is an ideal substitute for the cable row. Landmine rows afford multiple grip options; thus, you can goal the same muscle tissue as the seated
row. You’ll need to carry out this train on a cable machine although you’ll have the
ability to elicit comparable outcomes when utilizing a chest-supported t-bar row
and maintaining your elbows out wide.
If you ask most gym-goers the simplest motion for building a massive upper physique, they’ll more
than probably offer you two workouts, the beloved bench press or the navy press.
Regardless of your cause for looking for a bent-over row various, the
exercises we listed above are all adequate substitutions you can add to your exercise routine!
The better part about resistance training is that there’s no train that you have to do.
To carry out a close-grip banded row, the lifter will affix the center of a
resistance band to an anchor level someplace round chest or shoulder height,
gripping each ends in their palms. Sit or stand far sufficient
back to create tension in the band, guaranteeing it does not hang loosely even firstly of the repetition. Apart from
being usually safer and far more convenient than a barbell and set of weight
plates, resistance bands additionally allow for focused distribution of resistance all through the exercise’s vary.
Depending on whether a neutral or pronated grip is used, the close-grip banded row
will emphasize the upper or middle back respectively.
This type permits for a more managed motion, engaging the again muscles with out putting excessive pressure on the lower back.
You’ll be utilizing an underhand grip and preserving your arms shoulder-length.
This train is almost entirely much like the common bent-over row, but you’ll only be leaning
your torso at a 30-degree angle. You’ll be utilizing dumbbells as a substitute of a barbell, but you’ll be rowing two at once.
Also, keep away from the mistake of pushing your chin towards the bar as a substitute of your
chest. If all of the above exercises are too challenging for
you, then you want to most likely strive the resistance band row.
This is among the few rear deltoid workouts that contain shoulder
joint extension. Looking like a cross between a barbell hack squat, bent-over row, and
triceps kickback, this uncommon motion is a little
awkward but extremely efficient for constructing posterior deltoid
power and mass. The clue is within the name; you’re performing
a really related motion to that on a rowing
machine. What’s nice here is that the additional weight is really working your again muscular tissues, particularly
the lats. In Contrast to seated cable rows you will interact core muscle tissue like your abs and obliques more when doing the renegade row.
One factor to remember is that bent-over rows are more difficult on your
lower again muscular tissues.
Cable machine workouts are also much less intimidating and safer for newbies or those managing
an harm. Incorporate quite so much of workouts such as the seated cable row,
inverted row, chest supported machine row, or T-bar row
to maintain up diversity and challenge in your workout routine.
Employing a chest supported row apparatus
specifically targets important muscle groups such as the latissimus dorsi and
rhomboids, minimizing any stress on the spinal column. This culminates in not solely an efficient but additionally a extra snug workout
session focusing on your back.
However, the back is a big space comprising a quantity of different muscles, not just the lats.
For complete again improvement, it is sensible to use a selection of
workouts, not just one or two. That’s as a result of they’ve obtained a a lot bigger range
of motion, difficult your lats whereas they’re in a lengthened position. The realm of back-strengthening workouts encompasses more than simply the well-known bent-over row.
The alternating motion helps build stability via the core and mobility by way of
the shoulders. Suspension coach rows supply a unique various to the bent-over
row, utilizing suspension trainers to focus on the again muscular tissues and enhance energy and stability.
This exercise is performed by attaching the suspension coach
to a secure anchor point and gripping the handles with both
hands. By adjusting the body angle and tension within the suspension straps,
you can differ the resistance and intensity of the exercise.
One of the advantages of chest-supported machine rows is the ability to adjust the resistance primarily based
on individual strength ranges.
These exercises will let you build again thickness with out
having to spend tons of of dollars on costly equipment. By including actions like single-arm dumbbell rows, seated cable rows,
and inverted rows, you’ll engage different muscle
groups, promote balanced energy, and reduce the
risk of overuse accidents. Inverted body weight rows are a fantastic various to bent-over barbell rows
because they aim the identical muscle teams without straining
the lower back. You can do inverted body weight rows wherever yow will discover a stable horizontal bar.
Moreover, Meadows rows can be a appropriate various for individuals who might discover the bent-over row uncomfortable or have lower
again points. To perform suspension trainer rows accurately, begin by
dealing with the anchor level with your feet hip-width apart.
Lean again, extending your arms absolutely, and keep a straight line out of
your head to your heels. Preserving your core engaged, pull your chest in path of the handles, squeezing your shoulder blades collectively as you achieve this.
Management the movement on the finest way again to the
beginning position, resisting the extension of your arms.
To carry out Pendlay rows, start by setting up with a barbell on the
ground in entrance of you.
If you do find yourself operating into problems with the barbell row, listed under are 10
options that will do the job just as properly.
For some people, the barbell row just never feels quite proper, and they’re never positive
if they’re doing the exercise correctly.
If you’re a newbie, the barbell row may be one thing to construct
as a lot as since the hip hinged place that may require hamstring and glute activation might endure.
This unilateral variation improves core stability and targets
one facet of the again at a time. It supplies all the advantages of an upper-body pulling motion with little to no threat.
Novices should embark on their journey with lighter weights and incrementally add
extra as they develop stronger. This technique helps prevent injuries whereas guaranteeing that
correct form is maintained throughout. This alternative targets the higher again muscle tissue and might help build overall higher
physique power for different pulling and even pushing exercises
just like the bench press. Not to say that the resistance band is versatile
and straightforward to use, making it a fantastic option for lifters
of all fitness ranges. To perform T-bar rows effectively, start with a weight that challenges you but permits for correct kind.
Barbell rows are a compound exercise that primarily
targets the posterior muscular tissues of your torso.
They also recruit the core and decrease physique to help and stabilize the train.
Start together with your weaker arm and match the work in your more dominant arm to address muscular imbalances.
Transfer through the total vary of movement and keep your torso
steady to eliminate any momentum. Gradual down your reps, especially in the eccentric (lowering) part,
to get extra time underneath pressure and construct strict strength.
You’ve in all probability heard the phrase “you’ve gotta row to develop.” Rowing workouts are
one of the best ways to target your upper posterior chain and construct a broader, stronger back.
The Smith machine row may be as effective as barbell rows for
building the back muscles, primarily the lats, rhomboids, and traps.
Nevertheless, the barbell row will challenge the core’s grip and
muscular tissues more than the Smith machine row.
Pull-ups are some of the spectacular workouts to bust out within the fitness center.
They build nice full-body coordination and energy while specializing in the lats, again muscles, and biceps.
They are handy as they require just your physique weight and a secure bar to hang from.
Lifters experiencing back compression or ache when doing a T-Bar row might choose the
pull-up as an effective body weight exercise alternative.
The lats, rhomboids, trapezius, rear deltoids, and spinal erectors are beneath rigidity throughout this train, serving to to
construct not solely a stronger again, however stronger deadlifts and back squats.
If you need to use your entire body to twist and rock the burden up then the dumbbell is too heavy.
The most popular alternative to Barbell Rows is probably the One Arm Row.
The One Arm Dumbbell Row is nice when you have dumbbells however no barbell or if
you’d like a rowing motion that permits for extra low back help.
Bent Over Barbell Rows are one of the best workouts for building a
bigger and stronger again. Utilizing a barbell lets you work heavy and bent rows will challenge your whole back from top to backside.
Suspension trainer rows utilize suspension trainers to target the back muscle tissue and enhance
back energy and stability.
You can experiment with totally different handle attachments
and grips to target the muscles in your back from multiple angles.
The seated cable row is typically accomplished with a V-handle, which puts your hands comparatively shut together.
It additionally involves using a impartial
grip, where your palms face each other. Another variation on the seated cable row is to make use of one arm at a time, which you can see in the
video under.
Pull the bar down towards your chest, focusing on squeezing your
shoulder blades collectively as you contract your back muscular tissues.
Lat pulldowns are a popular alternative to the bent-over row, concentrating on the again muscle tissue
and promoting general back health. This train, typically carried
out on a pulldown machine or with resistance bands, permits you to effectively interact your
latissimus dorsi, rhomboids, and other main back muscles.
What units T-bar rows aside from conventional bent-over
rows is the vary of motion and muscle recruitment. The mounted point of the
T-bar machine permits for a more secure and controlled motion,
lowering the danger of lower again pressure.
If you’re a one that already suffers from lower again ache, this isn’t an ideal exercise for you.
Barbells may be thick and infrequently exhausting to grip
via the whole set so take breaks when wanted to regulate grip.
To clarify additional, do 1 rep in your right side (while the other dumbbell is
being held in a flexed position), after which switch sides and do 1
rep. That’s not true, but it’s true that I’m
not a huge fan of them in phrases of rows.
It doesn’t need to be a protracted pause,
a easy second maintain will fatigue your back quicker since you’re fighting towards gravity to maintain the dumbbell up.
You can do that exercise many times all through the week and save power for your olympic lifts or compound workouts.
For this train, you get the direct back muscle activation by pulling the
dumbbells diagonally towards your hip, and because you’re mendacity flat on the bench, you don’t have the flexibility to ‘cheat reps’.
The t-bar row, or the landmine row, is a phenomenal train to isolate
your again muscular tissues. Not Like other row
variations, the t-bar row is way safer as a outcome of it doesn’t place
your decrease again in a compromised place.
You can enhance biceps involvement on the bent-over row by using an underhand grip and bringing your arms closer collectively.
Expect expert-backed workouts, vitamin recommendation, the
newest in power sports activities, and a whole lot of motivation heading your means.
As an extra tip – to work your again maximally, I recommend pausing at the top of the movement for
1 or 2 full seconds. This goes to completely stimulate the rhomboids
and the trapezius and stop you from dishonest and simply going via the motions.
They are great value, use colour allowing you
to rapidly see how a lot you’re lifting and the sample will
give your home gym a singular look. They can final a lifetime and
permit you to do extra lifts which require you to drop the bar.
If you want to try a workout that targets your back and biceps, try this Pull
Day Exercise .
The lat pulldown train often has its own back machine setup within the gym.
This is mainly a seat with pads to brace your
higher thighs against in front of a cable machine.
The potential downside is that you just practice your core muscles,
erector spinae, and balancing muscular tissues so much less with the chest-supported machine row.
If keeping that backbone in verify throughout your typical rowing classes seems like a battle, let me
introduce you to the game-changer – the chest-supported T-bar row.
This bad boy not only lends a helping pad to carry your weight but in addition enables you
to go all-in on back training with out your
lower again dropping by the wayside prematurely. Yes, Rear Delt Rows are an effective exercise for constructing shoulder mass,
particularly within the rear deltoid muscle tissue.
Supplementing the bent-over row with these alternatives might help you’re employed
out particular back muscular tissues. They could not incorporate as many muscle teams as the bent-over row,
permitting you to perform more reps in a set without fatigue.
As the name suggests, the ability rack row is carried out utilizing a
barbell and a power rack. Energy athletes and superior
lifters often incorporate energy rack row to develop monstrous pulling power.
A Quantity Of grips can be utilized to perform the
bent-over row, every thing from the overhand grips
to underhand grips. I recommend utilizing the overhand grip because it takes stress off the wrists and forearms,
especially for these who are new to weight training.
References:
Anabolics.com review
70918248
References:
Bodybuilding using Steroids