Mobilität und Kraft - zwei wichtige Elemente im Crossfit🧘♂️💪Bei fehlender Mobilität bringt auch viel Kraft nichts. Es ist motivierend zu sehen, welche Fortschritte mein vierzigjähriger Körper in einem Jahr Training gemacht hat - aber es gibt auch noch sehr viel zu tun 🙈
📷 by @stinstam .
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#mobility#skills#strength#crossfit#crossfitzug#fitness#training#hanteln#dumbells
Don’t let your arms nag you, whip out your UBALL and work those knots and tension into submission🙌🏼. For extra weight, add a kettle bell😉 don’t even worry about the UBALL rolling out from under you! It stays where you put it.
#mobilitymatters 🔹pre-order in the bio link
Even though I'm terribly sore and stiff from yesterday's leg workout (because I didn't stretch afterwards😒) I wanted to do something to loosen up and get my body moving. I decided to do a little kickboxing inspired workout. I filmed it so that if anybody needs a quick, fun, at-home workout they can try it out too💪🏻 Plus you get to punch and kick in this one so it's way more fun than regular exercise😜👊🏻 •WARM-UP:
100 Jump ropes
Quick Switch Lunges x30
Commandos x20
Pushups x15
Prisoners x20
100 Jump ropes
Jump Squat/Reverse Lunge x10
•PRE-WORKOUT STRETCHES:
Left Split/Right Split stretch
Single leg deep squat
Seated Pike
Overhead shoulder stretch
Butterfly
•BOXING: 60 SECONDS EACH ROUND
1. Jab+Cross
2. Left hook+Squat kicks
3. Left hook+Right hook+Side 4. kick+Side kick
5. Jab+jab+right hook+burpee
6. Jab+right uppercut+double front kick
•POST-WORKOUT STRETCHES
Child's pose
Cobra
Hip flexor+shoulder
HIP HINGE
Hip hinge is a crucial joint mechanical element of a successfull and safely perfomed exercices (deadlift, squat, standing row etc.). Hip hinge is the movement through the hip joint that allows you to keep your spine neutral while putting the stress on your hip instead of your lower back.
As you can see in the picture my hips are pushed back and bend while the knees are slighlty bend.
There are only FIVE DAYS LEFT to take advantage of our Scoot Into Spring sale! Get 10% off mobility products and accessories when you use the promo code SPRING2018. Receive discounts on new scooters, wheelchairs, and related accessories.
Call us at 1-888-441-7575 ext. 6236 or shop online (link in bio)!
You know how they say “do what you love and you’ll never have to work another day of your life?” 1). I love that that’s really coming true 2). I’m glad I get to do it with you 💚 @hardbodyprincess
The TUTGU (Time Under Tension Get Up) was originally developed as a modification for shoulder and/or back issues. However, we found that it not only keeps the shoulders and back in a good position if done correctly, but it also allows the athlete to stay under tension with more load. The limiting factor of the #Sandbag Get-Up (SBGU) is actually getting off the floor.
This is not to say that one is better than the other. They are simply different. In the traditional #SBGU , the #athlete may use whatever means necessary to get up and down (#squatting , #rolling , etc.). This teaches tension and relaxation #techniques as the athlete must go from a completely relaxed position to a #powerful roll.
In the TUTGU, the athlete may use a heavier load but they remain under tension the entire time. This stresses the entire body for longer, hence TUT (Time Under Tension). .
The TUTGU targets shoulder & trunk #stability as well as hip #mobility . .
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#denver#denverlocal#glendale#colorado#denverfit#denverfitness#fitspo#fitness#fitnessmotivation#fitspiration#makefitnessfun#obesity#healthcare#injuryprevention#strength#weightloss#prehab#goals
>>SUNS OUT GUNS OUT<<
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Last weeks preview of the summer ☀️ got ya panicking? Need to fill the sleeves of your T’s before the summer-holidays?
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Skip the ‘Arm-days’ or 30 minutes of arm curls. In fact skip all Single-Body-Part-Split training plans.
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👕1️⃣Your arms will grow when you train your upper-body with compound exercises (exercises involving multiple joints and muscle groups) rather than isolated single joint curls. Sure, curls-for-the-girls can be fun tacked onto the end of a workout for a ‘pump’⛽️, but don’t create a workout around them.
Dips, Chins, Rows, Presses are the way to grow....well, everything. Keep it simple.
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👕2️⃣The triceps make up 2/3rds of the upper arm to the biceps 1/3rd. Don’t train what you can see in the mirror more than what you can’t see in the mirror.
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Train the Triceps with dips, horizontal & vertical presses and a variation of grips on the cable machine to hit every head of the muscle.
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Check out www.pr1mebody.com { LINK IN BIO } to have your summer body training plan delivered straight to your 📲smart phone via the #PR1MEBODapp if you need help.
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#sunsoutgunsout#sleevefillers#armtraining#summerbody#onlinecoach#onlinetraining
Mobility Week 10 - Day 4
| Shin |
💥Double Shin Smash💥
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If you stand, walk or run a lot daily, then there is great chance that the tissues of the Lower Leg overwork.
Using 2 balls simultaneously, you can attack both sides of your shinbone.
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GUIDELINES:
🎯Put one ball (I prefer Lacrosse) between the ground & the lateral side of your shinbone.
🎯The other one goes into the inside (check yesterday post).
🎯Search for the most tender spots on both sides.
🎯Hold on the mentioned area for 60-90 seconds.
🎯Repeat on the other leg as well.
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IMPROVES:
📌Flexibility before a Lower Body session
📌Ankle Dorsal Flexion ROM
📌Overall Lower Leg & Ankle health
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Smash it.
It's time to foam roll! I start and end my day with full body mobility work which includes foam rolling. It keeps my muscles loose and gets me through the work week! 😁😎🙌🏽
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Foam rolling is a highly effective tool 🔧 that helps prevent injury. It helps break down tight muscle tissue which can decrease pain while increasing mobility.
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Upper back foam rolling:
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1️⃣ Place the foam roller at the top of the shoulders @rumbleroller
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2️⃣ Plant you feet 👣
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3️⃣ Squeeze your glutes
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4️⃣ Squeeze your core
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5️⃣ Elevate your hips into a slight bridge
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6️⃣ Cross your arms over your chest
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7️⃣ Roll back and forth
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Foam rolling helps decrease recovery time from injury or even from a workout. It is 🔑 to keeping you functioning at your highest levels! 👊🏽🏋️💪🏽
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What other parts of the body do you want to see me work on?? Comment below and let me know!
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#selfcare#selfmassage#rehab#recover#foamroll#injury#yeg#yegchiro#chiro#chiropractic#chiropractor#health#wellness#yeghealth#spucegrove#yegchiropractor#yegfit#physicaltherapy#parklandcounty#stonyplain#triwellness#trivillage#yegfitness#rehab#fitness#fitfam#bloomtherapywellness#mobility
😑Tight lats (latissimus dorsi) can cause poor posture, reduced shoulder range, and increase the risk of injury. Give this stretch a shot to increase shoulder range and improve your posture.
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👌Get started:
1🔶From kneeling bend at the waist
2🔶With one arm, reach up, and away from the same side hip
3🔶Once you feel a stretch inhale and exhale as you begin to walk your hand up and away
4🔶Continue reaching up and away as you shift your hips the opposite direction
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👉Note:
🔶Continue to reach up and way as you walk your hand in that direction
🔶Keep chest and head facing the ground
🔶Exhale as you go deeper into the stretch
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😎Know anyone this might help? Feel free to tag and share.
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#bjjlifestyle#avtwellness#strongman#whyilovethisgame#yxeyoga#yogayxe#prehab#rehab#mobility#weightlifting#olympicweightlifting#volleyball#riseandgrind#fitnessmotivation#yxe#yxefitness#saskatoon
Hey y'all,
I'm Ryann Pinkerton and I'm a fitness instructor in Halifax, NS. Big thanks to @stephanie__mcwilliams for trusting me with the nourish Instagram for this takeover! 😇😈
I started in theatre, moved to circus, and now I teach fitness that incorporates all of the movement styles and techniques I've come across along the way. I'm all about living a balanced lifestyle so you can do what you love to do, balance out with the good stuff, and live a happy life! I was born and raised in south Louisiana so I know how to have a good time but also find easy and exciting ways to keep it healthy too. If you're like me and want your Pilates class followed by some wine and laughs, follow me over at @ryanntheredhead and we'll pass a good time, y'all! ..
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I teach at @mokshayogabedford
Yogalates at 6:30 pm Tues/Thurs
Aerial Fitness at 8 pm Thurs
You can also catch me for Pilates Fusion @oxygennovascotia
Mon at 12 pm
Wed at 10:45 am
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Thanks for stopping by and stick around for just a lil longer to see what Aerial Fitness is all about🤪
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#pilates#fitnessinspiration#fitnessinstructor#louisianagirl#southerngirl#southerncharm#mobility#lowimpact#healthcoach#nourishambassador#fitlife#balancedlife#wine#livealifeyoulove#findyourlight#instagramtakeover
Are your hips keeping you from a deep squat?
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If you don’t have enough mobility in the hips, when you go down to your squat, your hips run out of room to move and have to get motion from your spine. This is what is known as a “BUTT WINK”. 🍑😉As cute as that sounds, it will likely eventually lead to some low back soreness!
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Wrap a HEAVY band around something strong, put it around the front of your hip, get on hands and knees, then rock back and forth.
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IMPORTANT: Keep your SPINE STRAIGHT with your CORE ENGAGED during this one! -
🔶MOBILIZE IT: Do ☝🏽This☝🏽 Exercise
🔶USE IT: Retest your squat to make sure it is helping.
🔶LOAD IT: Add some weight to your squat with something like a Kettlebell Goblet Squat.
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Give it a shot, Comment how it goes or if you have any questions!
Runner's knee is no joke! Foam rolling is a great way to prevent knee pain and provide the muscles around your knee with a little TLC. If you experience medial knee pain, pain on the inside of the knee, it's most likely due to tightness in your adductors and groin area.
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With your forearms in front, open one hip and place The Morph under the inside of your knee, with the other leg behind you in a lunge position. Start on the bottom of the adductor, the very top of the knee, and roll to the middle of your thigh. Then, roll from the inner thigh to the upper part of your groin. Both will help to prevent that pain from coming on. 💪🏻
✅ My top tips for the Lat pulldown ✅
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1️⃣ Keep your shoulder blades pinned down. Imagine you want to pull them into your back pockets and keep them there throughout the entire movement. This will keep your back muscles engaged, keeping as much tension on them as possible.
2️⃣ Control the weight on the way up for 3 seconds as you fight the resistance of the machine pulling you up. This places stress on your lats (main muscle in your back) on the eccentric phase of the movement as it is lengthening, which is where most muscle breakdown occurs.
3️⃣ Pause for one second at the top of the movement before coming back down to eliminate you using any momentum, increasing the stress placed onto your back muscles. It will also allow you to maintain proper form throughout by not letting your shoulder blades shrug up as your body tries to compensate.
4️⃣ At the bottom of the movement hold it for a second whilst squeeze your shoulder blades together and down as hard as you can. This places maximum stress on your muscles as they contract resulting in more breakdown therefore more potential for growth.
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The lat pulldown is a great exercise for both males and females to build a stronger upper body, better posture and appearance all round.
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Give these tips ago next time you perform this movement and thank me later. Tag your friends and share the knowledge 💪🏻
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#pt#personaltrainer#winningwithbenwinn#bwpersonaltraining#puregym#puregymleeds#puregymleedssouth#leeds#leedsfitness#leedscitycentre#leedspersonaltrainer#fitness#mindset#lifestyle#mobility#posture#nutrition#flexibledieting#trainingtips#weights#HIIT#resistancetraining#bodyrecomp#fatloss#weightloss
Ihr habt gewählt: Thema Schulter 💪💥 Kein anderes Gelenk ist so beweglich wie die Schulter. Einschränkungen machen sich schnell negativ bemerkbar. 👉👉👉 Wenn du viele Drück-Bewegungen machst wie: Liegestütze, Bankdrücken oder Schulterdrücken ---> dann integriere diese 2 Übungen - VOR - deinen Hauptübungen.👈👈👈 Einfaches "isoliertes" Außenrotatorentraining ist diesen beiden Übungen unterlegen. Hier wird die Schulter und der ganze Schultergürtel als Einheit angesprochen => wie im Training selber auch. Das gibt spürbar mehr Beweglichkeit.
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Übung Nr. 1 Schultergürtel-Öffner
- bequemer Stand
- Band oder Gummiband benutzen
- 8-12WH - langsam und kontrolliert
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Übung Nr. 2
- bequemer Stand
- Gummiband nutzen
- FOKUS AUF DEN SCHULTERBLÄTTERN -> ZUSAMMENZIEHEN
- 10-20WH
- moderate Geschwindigkeit
- Schultern müssen unbedingt tief bleiben
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Markiere jemanden der NICHT vernünftig die Schultern aufwärmt 😁😎 Du hast Fragen zur Ausführung? Du hast eine weitere gute Übung für die Schulter? Schreeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeib es in die Kommentare! In der Story sage ich noch ein paar Takte zum Thema Schulter 😊
#fitness#schulter#schmerzen#warmup#gesundheit#reha#bodybuilding#muskelaufbau#bodybuilding#mobility#training#heatlth
Practice make perfect, so that’s what we do trying to be better every time. Now my goal is to be able to perform a pistol squat on the floor! So this is my third fase in my progression! To be honest I’m a bit proud at myself, because this was the first time I did this one and it went actually pretty good! The advantage that I have is that my mobility was already oke, which makes it more easy for me #fitness#fitgirl#pt#personaltrainer#pistolsquat#progression#training#mobility#stability#concentration#functional#legworkout#squat 💪🏼🕺🏼
Throwback to practicing with these inspiring women @karolacaf @being_me_by_sarah @lauravandevorst - each on her own, to fill the same space then together to fill more. Miss these Monday sessions! Reunion soon please! 😘
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#tbt#yogagirls#hamburgyogis
“Se a vida não é do jeito que você quis, você vai e faz um caminho feliz ,se essa não for a minha hora , eu altero o tempo,
se a mina não vai me dar bola ,eu viro atleta do ano,o sol nasce para todos ,mas a sombra é pra poucos “
ENTRE NA ARENA E NÃO TEMA 🔥👑
