Muscle Ventures Video Analysis

In this video analysis (Quicktime ipod compatible, 38MB; Google streaming flash video), we see Hua Jin Hong demonstrating Tai Chi. Tai Chi is a defensive martial art that many Chinese engage in as a sort of meditative practice. The demonstration takes place at Tianjin University of Commerce on the East Coast of China. Hua Jin Hong speaks in Chinese, and there is translation in the background.

As shown in the strip of pictures on the left, Tai Chi involves a set of precisely defined movements. Focus is on body positioning and precise execution. In the video, Jin Hong (in chinese names the surname is first and the given name second) deconstructs the sequence and explains the imagery practitioners might use to help them execute.

I decided to publish this video in Muscle Ventures because, as I have traveled in China, I've been struck by how much weight lifting and bodybuilding depend on cultural constructions. Much of bodybuilding is about creating a body image using precise nutrition control and various weight training regimens. In some ways, you might call it a philosophy built around consumption and power projection.

Tai Chi is very different in its underlying philosophy. It focuses much more on managing forces projected onto the person vs. seeking to project force. However, like bodybuilding, the notion of control is very important. One can't help but remark that during much of China's history since 1949, survival not consumption, has been the issue for much of the populace with average people sometimes resorting to foraging for food during lean times.

Additional Links

• Our bodybuilding posing series describes a level of concentration similar to that required to execute Tai Chi.

In this brief exercise analysis (Quicktime ipod compatible, 6MB, Google streaming flash video), Bryce Dettloff demonstrates the weighted triceps dip on a Life Fitness dip and chin machine at Gold's Gym, Ann Arbor.  As its name implies, this exercise targets the triceps brachii highlighted in the first photo at left.  Additionally, muscles in the upper back, chest, and shoulders play a synergistic role stabilizing and controlling the movement.  With 90 lbs. of plates in addition to his own 175, Bryce notes that the upper back plays a significant role in helping him control the exercise.

As shown at the start of the video, Bryce prepares for the exercise by putting on a dip belt and then attaching two forty five lbs. plates to it.  He then mounts the machine and starts with his triceps fully flexed.  He then descends to the point where his triceps is fully stretched as shown in the second picture at left.  In our discussion afterward, it's at this point that Bryce most notices the role of his back muscles in controlling the movement.

By comparing Bryce's posture with the grid in photos two through four, you can see that he keeps his torso fairly erect.  This posture keeps the main focus of the exercise on the triceps.  Were Bryce to incline his body forward, emphasis would be moved to the pectorals.

Once in the fully descended position, Bryce begins the positive movement by flexing his triceps.  The third picture on the right shows Bryce about half way through the movement.  Careful examination indicates that Bryces' shoulders have begun to roll forward.  This roll indicates that the anterior deltoid is potentially playing a role in the movement.

Finally, in the fourth photo, we see Bryce complete the movement.  His triceps are fully flexed and his arms are straight.  He has kept his back straight throughout the movement to support the 90 lbs. of weight hanging from his waist.  This extra weight places extra emphasis on the role of the back muscles in controlling the movement.

Note also in the fourth photo, that Bryce's shoulders are now fully forward.  The shoulder movement is natural and just indicates the important role of the shoulders in helping control the movement.  If you have trick shoulders like I do, this exercise may not be for you.  You can minimize strain on the shoulders by limiting the depth of your descent so that your upper arms do not move past parallel with the floor.

Additional Links

• This page provides high quality information on the muscles used in the weighted triceps dip.
• The remarkably named etricep, a site dedicated to developing large triceps, gives some good tips on avoiding shoulder injury in this exercise.  Avoid this exercise if you are prone to shoulder problems.
  
• Bryce is an advanced practitioner of the triceps dip.  Beginners should consider the assisted triceps dip that subtracts rather than adds to body weight.

In this exercise analysis (Quicktime ipod compatible, 31MB; Google streaming flash video), Bud and I (Nancy) demonstrate a bench hamstring stretch.

The hamstrings are gererally a tight muscle group.  Although it is important to keep them strong they need to remain flexible as well.  Tight hamstrings may contribute to low back pain and poor posture if not kept relatively loose.

To begin the stretch sit on the floor or on a bench and extend the left leg forward.  The toes of the left foot should be facing up and not turned out.  The knee should be fully extended.  The first photo at the left shows this beginning postion. 

The next step is to make sure that your torso is as straight as possible.  Any rounding on the back will compromise the effectiveness of the stretch and could also strain the low back.  After your back is straight hinge forward at the hips and bring your torso toward your knees.  If you keep your back straight you will feel a good stretch through the hamstrings and possibly even into the calf.

The second photo at the left shows the stretch postion.  Reaching for your toe may enhance the stretch as long as the back doesn't round.  Hold the stretch position for approximately 30 seconds and then repeat on the right side. 

The third photo at the left shows Bud in the start positiion.  He maintains good posture and his toe is relatively straight.  The fourth photo shows Bud in full stretch position.  He is able to hinge forward slightly and it is enough to allow for a good stretch.   Bud's hamstrings are tight but notice how he doesn't compromise his erect posture just to touch his toe.  This is an effective hamstring stretch.

Additional Links

• If you need an additional stretch check out this alternative.
• Why are tight hamstrings a problem?