Building off our post from last week related to a proper warmup for injury prevention, it is vital to stress the human body in all 3 planes of movement (sagittal, frontal and transverse). -
Performing the same repetitive movements with your training regimen leads to obliteration of soft tissue, which eventually leads to injury. Tri-planar movement is tactfully incorporated into our programming to stress the human body three dimensionally. -
This gives our athletes a greater opportunity to have reached there training goals while remaining injury free.
A proper warm up is probably the single most important thing you can do to protect your body from injury. If you think you don't have time to complete a warm up, you don't have time to train at all. If you're really pushed, you are better off doing a good warm up and cutting the actual workout shorter. Simply keep rest periods short and make the warm up intense.
A warm up should be specific to what you are going to do. Jogging on a treadmill is a pointless warm up for the bench press. A better warm up would be some mobility work for the shoulders.
This will target the muscles you are going to be using, and get blood flowing to the right part of the body.
After this, do some of the exercise you are going to do - bench press, in this case - with a lighter weight. Practise the movement, not only to get the muscles working, but also to wake the nervous system up and practise the technique you are going to use. This is especially important if you're doing a heavy workout.
If you’re interested in improving your heath & fitness, losing weight, or if you suffer from or wish to prevent back pain, please take a look at my book - A practical guide to the self-management of lower back pain - A holistic approach to health & fitness: Available from Amazon.
For regular tips on health and fitness, please visit my website www.healthaddiction.co.uk, follow me on Instagram - james.tang90 & subscribe to my YouTube Channel - 'James Tang Fitness'. #health#fitness#workout#cardio#gym#training#healthy#active#motivation#determination#diet#exercise#backpain#フィットネス#aptitude#적합#健身#健康生活#warmup#warmupexercise#warmups
Plagued by niggling injuries? Suffer from stiffness? Do you feel overly fatigued between runs? 🤔 If you can relate to any of these problems, then we have a few tips and tricks that may be helpful in alleviating them 🚑
It’s Twisted Tuesssssdayyyy!
Visit my YouTube channel, Shulie Gibson for the full video (Link is in the bio). You know what to do.
1.) Say the tongue twister 3x with no errors.
2.) Practice the difficult word or sound.
3.) Repeat slowly and increase the rate as you become more confident.
Don’t forget to let us know HOW YOU DID—-🙌🏾or😳. Tag us in your practice video. #speaksuccess#twistedtuesday
Get sweaty girl!!! Get that blood flowing before each lift!! WARM UP!!
It’s so important to warm up and activate your muscles before each training session! .
Honestly, I got very lazy with warm ups and would just dive straight into my workout, but since I’ve started prepping I have really focused on my warm ups and actually noticed a huge difference during and post workout! .
This barbell warm up is a great start just five reps of each movement 2 times through!
RDL, bent over row, hang clean, over head press, back squat & good mornings! .
When you activate your muscles first you are “warming up” that specific muscle so when you start using weights and performing an exercise the muscle group is being totally exhausted ie getting the full potential of every lift! Don’t waste your time by not warming up!! .
Also, another warm up I’ve been loving is my mental warm up! For 10 minutes I walk on the treadmill very slow and think about my workout! What is my intention or this lift, what do I want to gain from this session, how can I stay focused the entire time! Remember your mind is just as important at your body! #trainwithpurpose#warmupexercise#mindovermatter
STOP SKIPPING THE WARMUP! To prepare your body for optimal performance, a warmup is a very important step in the workout process. The warmup period does not have to be very long or tedious, and should be tailored to each individual person and the activities which will be performed during the workout. Here are four general steps to follow for the proper warmup:
1) Rolling: use an implement of your choice for self-myofascial release (SMR). Spend 30-60 seconds on each trigger point or “knot” to loosen up tight areas and improve blood flow.
2) Activation: “wake up” your muscles by performing light exercises which mimic the movements you will be performing during the workout. This portion is NOT about heavy weight or resistance, and doing too much can change the purpose.
3) Dynamic Mobility/Flexibility: once the muscles are ready for movement, it is time to increase kinesthetic awareness (aka muscle memory). This includes a wide variety of exercises, and again it is important to use those which are relevant to your upcoming workout. Just get your body moving!
4) Dynamic Running: for a weight training workout, you may not want/need to do any running beforehand. However, for speed or agility sessions it is important to include dynamic running to practice proper running posture and enhance coordination.
Here's a quick 6 minute low impact, cardio warm up that you can do before any of our workouts!
You'll rock it to the beat of awesome music that will motivate you and get that positive mind set ready for the sweat session ahead!
Prepare your body gradually, so you can get the most of out your workout and avoid injury!
LINK TO WORKOUT IN BIO!
P.s Thank you @zeenyaclothing for my gorgeous crop & tights combo!!! Feels so good to sweat in your activewear! 😅
Monday Morning Motivation
With Coach Mammone
Treat Monday like @perfection_personified_10 and drop toe hold it then show it your squat form. Now that your legs are feeling all warmed up, it’s time for the pants to come off!
Warm up and stretching 🙆🏼♀️ The most important routine and the most neglected! I begin every single exercise session with my warmup (cardio, weights, plyometrics, H.I.I.T, Jiu Jitsu, Muay Thai) doesn’t matter what it is, anything that will require exercise, I ALWAYS do the same warm up routine before a training session. Why? For one, getting the blood flow and warming up muscles and joints will increase blood flow, better performance, mobility, extension, depth while reducing risk of injury and stiffness. Over the past 12 years being active and even taking it to extremes, without proper warm ups, flexibility/mobility and care for muscles, joints you are more at risk for problems down the road, especially if you plan to be active the rest of your life. A warmup routine doesn’t have to take more than 10 minutes. But is the most important and crucial part of your workout. You can watch the full video and explanation on my YouTube channel!
⇣⇣ ⇣ QUICK DEETZ⇣⇣⇣
1️⃣ Always warm up with light cardio, jog, jumping jacks before trying to stretch
2️⃣ Time yourself to stay on track
3️⃣ Lack of flexibility may prevent you from completing a full circle or rotation, that is ok. Go as far as your body will allow. With time and consistency, flexibility/mobility will get better
4️⃣ Never force a stretch or go to fast (see how slow and relaxed I am in video)
5️⃣ Warmups will prevent injuries, make your workouts even better and put you in the right mind frame!
♫ “No Good” by @alwaysnever .
BEAR CRAWLS 🐻
Bear crawls are a great body weight movement, it’s good for:
• Building strength
• Increasing mobility
• Improve conditioning
The movement strengthens your core and works your entire body, especially your shoulders arms and glutes. 👊
It also takes your entire hip joint through it’s full range of motion, from fully extended to fully flexed. The bear crawl wakes up your central nervous system and gets your heart rate pumping, which makes it a great warm up drill! 💪
76 24612:01 PM Jan 22, 2019
activatiiioooon💦 I don’t care what u call it, activation still hurts haha personally I like to do 15mins on the cross trainer, and then a few sets of activation before I hit the work out. Here is a combo I’ve been using before leg/glute days💛 scroll down my profile to see my other activation warm ups and if you want more warm up cool down related videos let me know in the comments plz!!!!
Give this video a like ❤️ to support your girl and Save it for your next work out session!
1️⃣Side leg raise, brace your core and balance yourself so you’re not swaying back and forth! Engage your glutes and sides of your thighs
2️⃣Glute Bridges honestly this stuff is no joke. It’s like a work out after a few reps
🔥 15x Reps of each, 3 to 5 Rounds! Take 60 or 90 second recovery in between rounds
🤷🏽♀️I don’t disclose my weight selection because everyone’s fitness level is different. Please choose a weight that challenges you but also allows good form/technique!
🌸Don’t forget to mix and match videos to create your own unique work out!
🥰Crop @cleoharper_activewear Leggings @gymshark