By nature our body is asymmetrical. For example, we do not have the same dimensions in the two extremities, and therefore, the strength levels are not the same either.
These imbalances are normal to some extent, but if we neglect them, these imbalances can increase, and even cause problems and lead to injuries.
Work in the gym is essential to counteract muscular imbalances , since including occasionally unilateral exercises, we make sure that the muscles work individually unlike work with the bar, which we are always going to pull more with the dominant member .
Discover the routine that will help you correct your muscle imbalances in the gym.
How to correct muscle decompensations in the gym
1. Compensate for the strength of your arms
Surely you have noticed that you have more strength with one arm than with the other. This is not unusual, since by nature we are asymmetrical, both at the level of structure and at the level of strength. This does not mean that the decompensations of the extremities are entirely natural or healthy, but it is true that the actions of our daily life make us develop greater strength in one arm than in the other.
For example, if we are right-handed and our hobby is playing tennis, it is normal that our right arm has more strength than the left, since it is receiving a stimulus that the non-dominant arm does not receive. Therefore, these types of actions create imbalances, which in the long run can be harmful, even leading to injuries.
To help increase symmetry in the two arms , it is convenient to perform unilateral exercises that allow working with the same weight and individually on one side of the body and the other. For example, a good choice would be to replace the barbell with dumbbells in the bench press, you can even benefit if you work one side of the body unilaterally and then the other.
2. Create balance in your spine
This asymmetry is not perceived as clearly as the previous one, but for many reasons there may be decompensations. The most common are those caused by small deviations that the spine can suffer , which They create imbalances in the muscles that compensate for the work of fixing our spine, the so-called core.
Most of the asymmetries are very slight and therefore asymptomatic, but it can also be the case that they cause back pain. This is when we really have a problem, since in some cases it has been detected that some multifidus can become atrophy due to imbalances caused by the surrounding muscles.
The most correct way to avoid these imbalances is the specific work of the core or to change the exercises in machines for free weight. In this way, we will force the stabilizing muscles of the spine to work , strengthening them and avoiding the imbalances we have been talking about.
3. Make your legs the same size and strength
As with the upper extremities, imbalances are also created in the lower extremities, which if not addressed and attempted to counteract, will cause serious injuries that will keep you out of your workouts for a while.
To compensate for these decompensations it will be necessary to work each leg individually, giving priority to the non-dominant leg, since it is the one that must bear the greatest workload to try to reach the level of the opposite leg.
5 exercises to compensate for muscle imbalances
1. Turkish uprising
It is one of the most complex exercises to execute in the world of fitness, but at the same time one of the most complete exercises when it comes to working the muscles in a general way, since, in addition to working the main muscles involved in the movement, you need stabilizing muscles to control body posture.
It is an exercise where flexibility, central control and strength are required to execute it correctly. You must begin to perform the movement without weight until you get a good technique, to gradually add weight. I recommend that you consult your room monitor to correct and advise you well.
2. Lumberjack with elastic band
Rubber band work is highly recommended as compensation exercises. The elastic bands help us to tone the muscles of our body without excessive loads, so they are a good option to work, whatever the level of the individual. The tension can be increased depending on where we grip the rubber.
With this exercise we will focus the work on the core, so we will create a very strong and resistant core that helps us execute any movement in our day to day, without posing a risk to our spine.
3. One-hand dumbbell bench press
With this exercise you will not only improve the strength of the chest or arms, but also, the fixing muscles of the trunk will be in continuous tension throughout the movement, so they will be strengthened at the same level as the main muscles involved.
4. Single leg deadlift
This variant of the conventional deadlift increases the challenge for your hip and leg muscles, helping you prevent and rehabilitate injuries. It is a highly demanded exercise in the practice of any sport, since the work it performs strengthens and balances the knee joint.
5. Bulgarian squat
It will challenge your balance and intensify the work of the gluteus and the muscles on the side of your leg.
Routine to avoid imbalances
| Exercise | Series | Repetitions | |
|---|---|---|---|
| Turkish uprising | 3 | 8 for each side | |
| Lumberjack with resistance band | 4 | 10 for each side | |
| A1 | 1 hand bench press | 4 | 12 |
| A2 | 1 leg deadlift | 4 | 10 |
| A3 | Bulgarian Split | 4 | 10 |
Conclution
If you want to maintain the health of your muscles and not create imbalances that lead to an untimely injury, we advise you to use a training method that allows you to avoid the greatest possible muscular imbalances , since you must be aware that by nature, our body does not it is symmetrical and tends to produce imbalances both in terms of strength and endurance.
Reference
- Kenneth, L. 20-Minute Workout To Fix Strength Imbalances. For Builtlean. ⌈Revised November 2017⌋.
