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After The Information about Functional training:
Now Functional exercise.
Health Tips for Your Life
Here is the first exercise I will introduce for you to try.
It is a big body movement requiring many joints to work and co-ordinate together in order to complete it.
It has great crossover to many rotational activities, and works your core very dynamically.
Before beginning this type of movement ensure you have warmed up, and begin with a light weight or even body weight,progressing slowly as you become stronger over time.
Rotational Twist with a Dumbbell or Medicine Ball
1. Stand with your feet just outside shoulder width apart, arms out in front of you.
2. Rotate to one side allowing the foot you are turning away from to rotate. Doing this allows your hips to rotate in the direction you have turned to.
3. The foot you have turned towards stays pointing to the front, this will load up the muscles in your hip on that side (kind of like stretching a rubber band before you let it go).
4. As you rotate to the side, ,bring the weight across to the same side with a slightly bent arm, this will twist your torso through the waste region.
You are now in the start position.
5. In one movement rotate in the opposite direction, your arms should be traveling in a direction across your body as you do this.
6. As the weight moves across the mid-line you should start to rotate on to the other leg,plant it, and begin to turn at the hip on the leg that was first planted.
7. Your finish position will be to the opposite side, an exact mirror of how you began, the foot on the leg you have rotated towards will be planted loading up your hip and the opposite leg will have pivoted at the toe and the hips will be facing in that direction.
Repeat movement to the opposite side, as you become more efficient at the movement, increase the speed with the same weight and become more dynamic.
NOTE: Keep your knees slightly bent, if you have a current Knee problem consult a health professional to ensure this movement won't be creating to much torque through your knee.
This may also aggravate people with Neck ,Disk or Lower back problems again consult a professional before performing, if you have any doubts...in fact consult a professional if you have any inury that you are not sure of or have a doubt over!!!!
You can practice this movement with your head moving to each side or with it staying pointing to the front, try different positions for variety and see how it changes the movement feeling.
It is a big body movement requiring many joints to work and co-ordinate together in order to complete it.
It has great crossover to many rotational activities, and works your core very dynamically.
Before beginning this type of movement ensure you have warmed up, and begin with a light weight or even body weight,progressing slowly as you become stronger over time.
Rotational Twist with a Dumbbell or Medicine Ball
1. Stand with your feet just outside shoulder width apart, arms out in front of you.
2. Rotate to one side allowing the foot you are turning away from to rotate. Doing this allows your hips to rotate in the direction you have turned to.
3. The foot you have turned towards stays pointing to the front, this will load up the muscles in your hip on that side (kind of like stretching a rubber band before you let it go).
4. As you rotate to the side, ,bring the weight across to the same side with a slightly bent arm, this will twist your torso through the waste region.
You are now in the start position.
5. In one movement rotate in the opposite direction, your arms should be traveling in a direction across your body as you do this.
6. As the weight moves across the mid-line you should start to rotate on to the other leg,plant it, and begin to turn at the hip on the leg that was first planted.
7. Your finish position will be to the opposite side, an exact mirror of how you began, the foot on the leg you have rotated towards will be planted loading up your hip and the opposite leg will have pivoted at the toe and the hips will be facing in that direction.
Repeat movement to the opposite side, as you become more efficient at the movement, increase the speed with the same weight and become more dynamic.
NOTE: Keep your knees slightly bent, if you have a current Knee problem consult a health professional to ensure this movement won't be creating to much torque through your knee.
This may also aggravate people with Neck ,Disk or Lower back problems again consult a professional before performing, if you have any doubts...in fact consult a professional if you have any inury that you are not sure of or have a doubt over!!!!
You can practice this movement with your head moving to each side or with it staying pointing to the front, try different positions for variety and see how it changes the movement feeling.
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