When the weather was colder, I used to do this bicycle-riding-ish #movement while in a #headstand as a #warmup . It really engages a good number of different muscles at the same time, generating a decent amount of heat to get those muscles warm enough to stretch without straining.
When I first tried this movement several months ago, I definitely fell more times than I'd like to admit. Now, it's something I can do without too much thought 😁😁
(The video is 2x the normal speed)
#theyogasense day 8: A dynamic movement in a pose that makes you focus on body position and motor control
It's already the last day of this challenge! Thank you so much to all hosts & sponsors for taking the time to create + lead this challange 😊
•·•·•·•·•·•·•·•·•·•·•·•·•·•·•·•·• 🧠 Hosts: @gwtrucks @vythathin @vicwill133 @yogawesermarsch . 🎁 Sponsors: @bodybraid @bodhimeofficial @mpgsport @believe_athletics @yogadotom
ADDUCTION EXERCISE 👇🏻
Over my years as a personal trainer, I’ve seen a lot of fitness experts overlook the importance of building strong adductors.
Your adductors are found on the inside of your thigh and weaknesses here can be linked to groin and hip injuries- especially if your ABductors (that’s your outer thigh) are stronger than your adductors.
Including this movement at the start of a workout can help fire up and strengthen the adductors and help avoid muscle imbalance. (Swipe ➡️ for a modified version if you find it a little tricky).
1.Set up in a side plank position, with your top foot resting on a bench and your bottom foot resting on the ground.
2.Keep you core tight and slowly lift your bottom leg up to the top of the bench. Pause a moment then slowly lower your leg back to the floor.
Perform 2-3 sets on each leg for 6-12 reps.
For a modified version- try bending your top leg, and bringing the bench closer to you knee.
Warming up is something I need to get better at. If I’m not training with @gngfitnesspt I straight up just don’t do it. Spoiler alert: not stretching before a run (especially as a beginner) is not the best course of action. 🤦🏽♀️
I’ve gone through the motions of finding different ways to remind myself to warm up. One being ... making baller playlists specifically for the stretching + walking portion of our workout sessions. The perfect playlist can make workouts seem like a breeze. —
I get so caught up in my schedule during the week and find myself rushing through workouts just to knock them off my list. I know better 🙄 Don’t rush the warmup. You’ll be better for it in the end and your body will be forever grateful. #day162#1000days