What are muscle imbalances and how to correct them?
Did it ever seem that one of your arms is bigger than the other? Have you ever been able to lift more weigh on one hand, and less in another? If so, you are probably suffering from muscle imbalance.
A balanced strength, length and tone of a muscle, are important for movement and other physical functions; the relationship between these three is referred to as muscle balance.
Muscle imbalance is a common issue when you train or play sports. Generally, this happens if your movements are repeated in a single direction. Most of the time, you will only realize a difference in your strengths, but in some cases, size differences may be apparent as well.
Muscle imbalance can be corrected, but you’ll have to refer to a good personal trainer in Fairfax VA for advice. Here are some tips that can help you out though.
Incorporate single side exercises in your routine
Add some more single side exercises in your daily routine so that you can isolate a part of the body, and focus on the other one. Many of these exercises rely on the abs to maintain balance, which allows them to target the problematic muscles more effectively. When doing single sided exercises, it is really important to maintain a proper form, or you will not see results. Stop when you notice issues with your form; rest, try using a lighter weight, or consult a personal trainer in Fairfax.
Are your muscles imbalanced because of a size difference? In such a case, you should add more volume to the side that is smaller. Don’t overdo it because then your muscle won’t be able to recover, but ensure that the volume is more than the other side. The best way to do this is probably increasing your sets rather than your rep.
When muscle imbalance is because of strength, then you should increase weights on the affected side. Stick to maintenance on one side, and use a progressive approach for the affected part. Generally, it is recommended to try single side exercises. Use one weight for the stronger arm, and stick to that until your other arm can also lift the same weight.
Some exercises to try out
Here are some exercises which can correct muscle imbalance.
Single Arm Press
Keep your feet together, and hold a dumbbell only in one hand when standing. Position the dumbbell such that it is slightly above your shoulder, whereas the palm to towards you. Raise the dumbbell high, and then return to the starting position.
Keep your feet together, and spread your arms straight in form of you. Bend your left knee at about 90%, and step out on the same side. Lower down while pushing your hips back. Return to straying position, and repeat.
Discuss your muscle imbalance problem with On the Go Fitness Pro, who are a reputed personal trainer in Fairfax, VA. They will design a workout plan suitable for your particular situation, and give you valuable advice to correct muscle imbalance.