@jackstaw was feeling her quads and hip flexors more than her abdominal muscles when doing this exercise. After fixing a band around her feet and getting her to draw her knees in she was able to feel the effects of this great move through her abdominals.
Battle ropes are valuable for anyone looking to build muscle (or simply change up their routines) without turning to ultra-heavy weights. Because ropes create forces and tension from angles that are harder to achieve with basic weight training, they surprise your muscles into making new gains.
These long, thick ropes work your cardio levels to the max while enhancing your grip, strength, conditioning, and overall level of work capacity. They're great for cardio and general physical fitness.
When you hear people saying I'm working legs, or its leg day. What does that mean to you.
What muscles are in the legs? How do you work them? What do they even do?
Supporting, balancing, and propelling the body is the work of the muscular system of the legs and feet. From the large, strong muscles of the buttocks and legs to the tiny, fine muscles of the feet and toes, these muscles can exert tremendous power while constantly making small adjustments for balance — whether the body is at rest or in motion.
The powerful muscles of the hip, buttock, and pelvis actuate the flexible ball-and-socket hip joint.
The anterior muscles, such as the quadriceps femoris, iliopsoas, and sartorius, work as a group to flex the thigh at the hip and extend the leg at the knee.
Posterior muscles, such as the hamstrings and gluteus maximus, produce the opposite motion — extension of the thigh at the hip and flexion of the leg at the knee.
Lateral muscles, such as the gluteus medius, abduct the thigh at the hip while the medial groin muscles adduct the thigh.
All of these muscle groups provide powerful contractions to propel the body while making fine adjustments to maintain the body’s posture and balance.
Parar y reflexionar sobre nuestra vida siempre es importante, saber y reconocer lo que nos ha dado mucho es tan importante como saber a donde vamos; saber con quién contamos para seguir avanzando en el futuro. Hay que hacer esfuerzos siempre sobresalientes para tener resultados sobresalientes.
Ieri primo #legday (ovviamente leggero)..gambe che non allenavo dal 12 novembre 😰
Considerato il cheat di ieri, lo stress del periodo e il rest forzato di queste ultime settimane direi che non mi lamento più di tanto.
Questa è stata la prima settimana di “rodaggio”. Adesso è ora di rimettersi per bene in carreggiata..la strada è ancora lunga, ma la testa c’è! Ora non resta che lavorare più forte di prima 💪🏼
If you are reading this do me a favour........ Stand in front of a full length mirror, arms relaxed down. If you see more of the back of your hands than the palms, your pecs are too tight. You can be sure your back and shoulders are rolled forward.
Traps are a stabilizing muscle that should pull the upper spine and shoulders into alignment. This will undoubtedly widen the shoulders, help align the joint and rotators, and provide a stronger skeletal base for the Pectoral Minors & Majors, and the Lats to attach to.
What I find is that some cues don't work for some people. It is about finding something that they understand and can act upon.
Depressing and Retracting your shoulders may be the goal.... But perhaps reminding to lead with your chest gets a better result than pull your shoulders down and back.
The lower traps and lower lats contribute tremendously in creating both good and bad posture.
The purpose of the lower trap is to slightly extend the thoracic spine, bring the shoulders back and down and to approximate (bring closer together) the shoulder blades. This brings your head to the correct position: on top of your body instead of in front of your body.
The lat muscle helps to externally rotate the humerous (upper arm bone), which brings the shoulders back and down.
Both the traps and lats help stabilize the entire trunk.
These muscles become weak when they are overstretched. This develops a rounded back, forward head carriage and rolled forward shoulders. Overstretching causes the muscles to become both weak and thin. Additionally, they are slow to react or engage when their action is needed (ie. leading to rotator cuff injuries (along with the teres and infraspinatus), back and neck pain.
Shoulder push ups 4 sets X 15 reps or till failure.
Front plate raises 4 sets X 8 reps
Seated shrugs 4 sets X 8 reps
Kneeling military press 4 sets 15, 15, 12, 12 reps
Plyo shoulder presses 2 rounds of 40 seconds
Finish with 1 minute foot taps on bench.
@emanuelphotographer putting in that work.
During our first session, recovery was a bit of an issue.
So today, after completing a hip adduction assessment and an infrastructure angle assessment, we discovered that @miss_cassell has no limitations in her hip adduction and a wide infrasternal angle which suggests that she is using a inhalation strategy to complete her respiratory cycle.
She recovers better when using an aggressive exhalation and at different stages we simply reset.
Taking the time to reset is crucial since her movement is largely influenced by her breathing.
Power the treadmill yourself!!! 15deg incline push through your heels.
Great effort and focus on the small things will help to reap better results.
So proud of @miss_cassell Using her breathing to enhance her movements we pushed through with some more abdominal work. Some cable squats with a very wide grip. Next up some squat step backs that are sure to light up your posterior chain.
To round off the session we went from strength to control with some modified Turkish get ups with a focus on balancing the shoe, slow and controlled movements throughout.
Saturday afternoons are playtime. Programming for next week's sessions. Trying new movement patterns. Stacking primary movement patterns to get the best returns.
This was inspired by @oj_istayfit had to modify it slightly because the medicine balls were not the same size. A great finisher move that hits all body parts.
Hardwork pays off ..... Always
Your abdominals act as an anchor for muscles of the mid and lower back. If your abs are weak, it forces the back muscles to work harder to support your middle. Abdominal strength improves the endurance of the muscles of your back so you fatigue less easily and are less vulnerable to strain or injury.
Sometimes all you need is to practice a move. The repetition is crucial, it also helps to create a mind muscle connection/ neural pathway.
Swipe <<<<< to see @latoyaodle make progress
What is a neural pathway?
Neurons are nerve cells that transmit nerve signals to and from the brain.
The pathway along which information travels through the neurons (nerve cells) of the brain is a neural pathway.
How is a neural pathway created?
A lot of the programming of our body is “hard wired” into us already, but we also create new neural pathways every time we experience something new and different.
Most would agree that its’ life’s experiences that teach us the most things in life. Weather we travel, or live our life in one place, we learn new things every day of our life.
Many people respond to a new movement patterns with "I can't" .... I say tell your body to shut up and try
To produce strong, explosive actions in an efficient manner, your central nervous system (CNS) must be activated but not fatigued. When your central nervous system is activated, the sequencing and rate of contractions are enhanced, which once again helps you produce more force and power. More force and power results in moving more weight in a more explosive fashion, which inevitably generates greater gains in strength, athleticism and muscle mass.
The goal is to activate your CNS without fatiguing it, because when the CNS fatigues, performance drops.
#Tellyourbodytoshutup#vanquishallenemies @babyj79 @latoyaodle @aisha_orlebar