📌Fit Tip Friday📌Incorporate exercises that train one limb at a time. ————————————
1️⃣Core muscles are activated to maintain balance and stabilize the spine. Stronger core =Improved overall performance.
2️⃣The focus that it takes to stabilize on one side helps rewire your brain for better balance.
3️⃣Most of us have one side that’s stronger. These exercises will correct the side that’s weaker.
Advanced plank / anti extension exercises
These exercises build on the idea of basic planking. The goal is not to overload the weight and focus on the trunks ability to stabilize and prevemt movement. I would rather see 5 Lbs weights with solid technique instead of 50 Lbs and your trunk mimicing a cement mixer.
1) Side plank (with single arm row) - Engage your core and maintain a straight spinal position. Keep your shoulders over your elbows to maintain strong shoulder stability. Perform 10-15 reps per side for 2-4 sets. You should not feel your lower back. You can feel your core and shoulders while performing this exercise.
2) Plank (with alternating row) - Focus on mainting a neutral spine and keeping your hips stable. While lifting the weight, emphasis proper shoulder movement and no hip rotation. The key here is to think quality over quantity. Lower weight is going to most likely be more effective here. The goal is creating difficulty for the core, not the shoulders. Perform 10-15 reps per side for 2-4 sets. You should feel your core work.
3) Stability Ball Bodysaw- There are a variety of ways you can perform this exercise. The goal is to maintain a neutral spine and not let your lumbar (lower) spine arch or bend. This exercise is harder then it appears. In the video I show how the distance travelled can vary the difficulty. The shorter the distance, the easier it is. The further, the more difficult. Peform 10-15 reps at the distance you are able to do. You should not feel anything in the lower back. You shoulder feel the core work.
Try these variations out when you need a more challenging approach to your core training.
#personaltraining #yeg #yyc #stability #posture #movement #core #stability #corestability #coreexercises #coreworkout #exercise #workout #exercisetips #workouttips #strengthandconditioning #planks #antiextension #irwinfitness
Special shot out from team R3BAR to R3bartraining athlete, elite track superstar, husband, father, and stand up guy, @jeshuaanderson
on his day.
May this trip around the sun be your best yet champ. Happy birthday. 🎉 🎈 💯🏃🏾♂️✅
Mobility sequence: Shin box to lunge to squat.
This a great sequence for hip mobility, core strengthening, body coordination, and balance. Also, studies have shown that the ability to stand from sitting is an indicator of longevity. 😃
1️⃣ Start in the shinbox position. (Sit cross-legged, then then externally rotate one of your legs so that your foot is behind you)
2️⃣ Raise your hips off the ground by using abs and glutes (hands may touch the ground for extra assistance)
3️⃣ With weight on the front knee, lift the back leg and swing it forward (past your hips) into a lunge position.
4️⃣ Flex the back foot and tuck the toes underneath.
5️⃣ Press into the front foot, lean forward, lift the back leg off the floor and forward into a low squat position.
Reverse the sequence to return to the shin box position. 💪🔥
➡️➡️➡️ nuovo video! 273 🎥
📈 Progressione del video 272
➡️ Improve your hips driver
⏺️ Migliora l'attivazione dei e la forza dei flessori d'anca nella corsa
✔️ Rinforzo dei muscoli flessori d'anca
✔️ Attivazione esplosiva
✔️ Cerca di mantenere la schiena neutra
✔️ Hip drive
✔️ core activation ✔️ Stabilità
✔️ Il più veloce possibile
✔️ 3 x 20
🔎 Esercizio per migliorare la performance durante la corsa
⚠️ Un forte rinforzo dei muscoli flessori dell'anca permette un maggiore controllo e sprint durante la corsa, questo esercizio aiuta anche a prevenire problemi all'anca
❕ Affidati ad uno specialista del settore
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Your CORE is what keeps you upright and moving! It isn't just your abs, but what is underneath those abs. I'm not going to get too technical about it, but your transverse abdominis (swipe left to get a better picture where they are in our bodies) wraps around your spine and is the deepest of your abdominal muscles. These are the muscles responsible for protecting your organs and posture stability! If you still have no clue what I am talking about give this challenge a try next time you are at the gym and see if you are really using your core or are you compensating with other muscles. Here's what you need to do:
1. Take a stability ball and balance on the ball on your knees (use a pole or wall if needed to find that sweet spot)
2. Using only your core try and just balance there. If the inside of your legs are burning you're using your hip flexors. We don't want that! To help with this squeeze that butt of yours.
3. Bring down your rib cage and think "hollow stomach" *deep exhale. This will ensure that you are indeed using your core.
4. If all that is too easy then add in some shoulder presses and lateral raises.
This is an awesome warm-up to a workout so that you can create that mind-muscle connection between you and your core early on. Your core isn't just something you workout at the gym. You use it everyday!..standing up, sitting down, etc.
Try it out and tag me in your posts! #CoreStability #FlexFriday
Flex Disc Friday Fun...the amazing @goneadventuringpilates
takes her Flex Disc to Califironia for an outdoor stretch n strengthen workout. Be sure to follow her for inspiring workouts from around the world.
Best of Back!
One of my best back workouts in a while 💪🏼
If you're looking to change up your back routine and target your muscles in a unique way... This routine might just be for you!
◾Explosive high pulls 5x3
◾Heavy Dumbell row 4 x 8-10
◾Side lat pulldown 3 x 12-15
◾Seated row modified drop set
(use a weight that's heavier than your max row and hold it there 15-20, drop down the weight and perform 5-8 reps with strict form)
◾Landmine meadows rows 4 x 8-12
Work hard, lift big, eat bigger 💯
Working on a little handstand work, and the little guy wanted to challenge me! Impromptu lateral handstand walks to attempting to through a ball!!🤣😁
Single-Legged Deadlifts (SLDLs)…
There are many different modalities/variations for these that will all accomplish the same overall goal- posterior chain strength. These babies will challenge your stability and balance as well as work your lower posterior chain, mainly your hamstrings and glutes. This hip extension movement forces the hamstrings to work as this is where they originate. Functionally, this movement improves walking, running, biking, picking things up off the floor, etc.
However, it is an advanced movement. Far too often, I see people doing what I myself used to do when my balance was terrible postpartum. They rotate their pelvis, rather than keeping it level, especially when holding a single weight on the same side as the supporting leg (ipsilateral). Cheating the movement this way cheats YOU of beneficial core training.
If you’re going to hold a single weight (single dumbbell or single kettlebell, as opposed to a barbell or two dumbbells/kettlebells), hold it on the opposite side of the supporting leg (contralateral). Also, point your foot down as that back leg goes up behind you in line with your spine. This helps to keep your pelvis properly aligned throughout the movement.
Progression to Single-Legged Deadlifts...
▪️Traditional double-legged Romanian deadlifts
▪️Single-legged with no weight
▪️Single-legged with a barbell
▪️Single-legged with two weights (dumbbells, kettlebells, etc)
▪️Single-legged with one weight (dumbbell, kettlebell, etc)
#core #corestability #balance #balancetraining #fitnesstrainer #fitness #functionalfitness #movebetter #feelbetter #dobetter #movebetterfeelbetter #tips #workouttips #gymtips #postpartum #postpartumfitness #postpartumbody #postpartumfitnessjourney #21monthspostpartum
There's still time and space to join this incredibly wise beauty (Meagan Synnott) for our Pelvic Floor & Core Restore workshop TOMORROW from 2-5pm. Meagan's one of just a few people in Calgary with specialized training in teaching the techniques and tools she'll share with you in this workshop, to improve your connection to, and balance in your Pelvic Floor & deep core stabilizing muscles. An ideal workshop for soon to be, and new moms, but is open to anyone who wants more support & awareness in their body! Sign up online for just $65 at www.YogainBowness.com, or call: 403-288-2909
#yycyoga #pelvicfloorhealth #yyc #moms #yogaforeveryone #yycwknd #yycnow #calgary #yoga #ilovebowness #iloveyyc #womenshealth #corestability
Check out this bird dog with resistance bands. I’m using the @thexbands1
mini band here.
The key to dead bugs is to brace to core so you avoid going into lumbar extension. You want to maintain a rigid spine, moving through the serratus to extend the arm and through the glutes to extend the hip.
Get into a quadruped position, shoulders positioned over the wrists, pressing up through the scapula with shoulders down away from the ears.
Knees should be under the hips, pelvis neutral and core braced.
Extend the right arm and left leg, focusing on using those pretty muscles under the armpit to move the arm, and the bouncy muscles in the booty to extend the hip.
Return to starting position and repeat on the other side. Go for 3 sets of 5 each side.
#fitthrive #strongcurves #deadbugs #corestability #coreworkout #fitfriday #fitnesstips #workoutideas #strongmom #homeworkouts
-Be mindful of supporting leg- knee tracking over ankle, soft plié
-Pull off your support with straight arms, draw navel to spine)
-Avoid sitting into standing leg/hip (core engagement helps!)
- Movement stems from base of seat through hamstring. *Video is sped up
*Repeat opposite leg
Questions? PM me 💕
🔻This exercise helps activate the glute muscles, working into hip mobility restrictions and incorporating spinal mobility and stability🔺 ▫️
To perform this exercise:
1) Start in a quadruped position
2) Make sure to keep a neutral spine
3) Start by circling one leg, making sure you’re keeping the hips and low back level (this should be a small motion)
4) Perform 10x clockwise, 10x counterclockwise
5) Next, you can perform this with a bigger motion, opening up the low back.
6) Perform 10x clockwise, 10x counterclockwise on each leg ▫️
🔹Let us know what you thought of this series and comment with any ideas you'd like to see!🔹
대한민국 최초 신경계 필라테스워크샵🇰🇷
Expand Your Paradigm
신경계 필라테스 실전 워크샵 2차 일정을
자세를 조절하는 뇌의 영역은?
회원의 목적을 빠르게 달성시키는 방법은?
뇌손상이나 척수손상과 같이 움직임이
불편하신 분들에게 필라테스를 적용하는 방법은? .
위의 질문에 대한 답이 번뜩 떠오르지 않는다면 7월 둘째주, 뉴로필라테스와 함께해요.^^ .
1. 양질의 교육을 위해 정원을 6명으로 제한하는 점 양해부탁드려요🙏🏻
2. 성함, 경력(ex, 티칭 10년차, 물리치료사 경력 유), 현재 근무하시는 곳, 연락처, 해부학 및 자세평가 이해도(상,중,하), 영문이름을 “문자”로 보내주시면 등록 안내문자를 드립니다. 📱010-5652-0021
3. 2018년 7월 14일 토요일 오후 1시부터 저녁 6시까지 다섯시간 진행예정이나 워크샵을 진행할때마다 시간이 부족하여 6시간 정도의 교육을 예상해주세용😂
4. 총 비용은 33만원 입니다.
5. 문자 수신한 순서대로 6분에 한해서 등록 문자를 먼저 드리고 그 이후에는 대기등록에 대한 안내 및 차후 일정 안내를 드립니다.
6. 전달할 내용이 방대하여 거의 쉬는 시간없이 연강으로 진행되오니 식사를 든든히 하고 오세요.^^ 7. 기타 문의 사항은 댓글이나 문자주시면 감사하겠습니당🙏🏻
❤️많은 관심 부탁드려용❤️
Carry variations are extremely useful for building total body strength and joint stability. One of my favorite carries is the suitcase carry, which emphasizes lateral stability with the load being on one side. ⚪
Unfortunately, the suitcase carry is often times performed without sufficient structural integrity (joints are not lined up/stacked for optimal force production), where the arm is resting against the body. This is shown in the first part of the video where I am walking with the kettlebell. To eliminate this problem, simply pull your body off your arm by contracting your abdominal muscles opposite to the load. Just by holding this position, your entire body will be working fairly hard to resist lateral flexion/the arm touching the body. ⚪
To make this even more challenging, you can either march or march in place- make sure to stay tall, bring the knee up nice and high and to actively drive the standing leg into the floor. Marching is great for people who lack the ability to segment their spine, as regular carries can lead to unwanted spinal movement, especially as one starts to fatigue. With marching, there is no need to worry about uncontrolled spinal rotation under load😎👍👍