Instructores hay por montones. Incluso cualquiera puede poner una rutina que canse a las personas pero considero hay unos principios básicos que debes cumplir.
Conoce a cada uno de tus participantes. Hazlos reír. Capta su atención y transmite confianza. Cuida de ellos y de su salud. ¡Se agradecido!
Lo más importante, recuerda que con cada entrenamiento estás incidiendo en el equilibrio de todos sus sistemas. Estudia y prepárate cada día. ¡No juegues con la salud de tus participantes!
I try to keep my Saturday workout as simply designed yet as intense & straight forward as possible.
It normally will tie together EVERYTHING I did during the week.
It also includes ALL important aspects of any proper training regimen as is #Functional, #Metabolic,
Fat-Burning w elements of Strength, #Stability & #Mobility ALL in just FOUR Moves.
ALL your bases are covered here.😊
The key is stringing them together in a competing body part type manner that allows for continual flow.
One body part recovers while another works.
Here are the moves:
1- Jump Rope 1min
2- Heavy Kettle Bell Swing 15 reps
3- Neutral Grip Pull Ups 8 reps (substitute bar pull downs if needed)
4- Dips 10 reps
5- DB Bulgarian Split Squat w Opposite Toe TOUCH right 12 reps
6- DB Bulgarian Split Squat w Touch left 12 reps
You can do this as an “ #AMRAP” (as many rounds as possible) to a set time as I am doing today (30min) OR as a circuit.
Aim for 3-5 rounds with no more than 1min between rounds.
Whatever you do...
...have fun with it and JUST GET MOVING!
Happy Saturday to ALL!
Squat/Warmup Demo ALERT❗️ #thefitnesscru#hybridaf#mobility#mobilitywod
I hope you all liked this weeks TFC demo series. Here’s another great warmup to add to your training arsenal. “Deep squat with Overhead, single arm reach.” __________________
Keep feet flat. Chest proud. Elbows propped inside thighs. Grab one ankle on the inside. Take opposite hand and reach behind you to the sky while rotating spine, neck & chin along with it. Repeat opposite side. Each rep, try to get more range of motion. #Warmup#FitnessTips
LE TIRAGE HORIZONTAL BARRE: Exercice très complet permettant un travail global et fonctionnel de toute la chaîne postérieure.
Il doit être exécuter avec des positions précises à respecter, combinant 2 exercices issus des mouvements d’haltérophilie.
✔️ ROMAN DEADLIFT (RDL): Soulever de terre jambes tendus nécessitant une maîtrise parfaite de l’anté-rétroversion du bassin et du contrôle de la lordose lombaire. Il permet une mise en tension isométrique des ischio-jambiers travaillant ainsi sous leur forme fonctionnelle, càd en position d’étirement ainsi qu’un travail de gainage abdominal.
✔️ROWING: Tirage dorsal impliquant une co-contraction des muscles fixateurs d’omoplates, grand dorsal, biceps... (principalement).
La qualité du mouvement dépend du respect de l’horizontalité du tronc, témoin de la capacité de maîtrise de la contraction commune des ischios-jambiers, des abdominaux et des muscles du membre supérieur sollicités: Pas de mouvement du tronc!!!
« Enjoy! »
SWIPE RIGHT to see why proper posture alignment plays a major role in Top Speed. This was captured during @cheynr_42 first session. Last week’s post talked about posture and how it effects acceleration, but take a look at the before and after video of this post and see how posture effects your ability to run fast at maximum velocity. When your upper body is leaning forward it causes your foot cycle to be inefficient. You will end up having a lot of backside mechanics ( foot high behind your butt ) and the path of the foot will move from high behind you to down and in front of you. And in Cheyne’s case it can cause a heavy heel strike, which is a hard breaking motion. After Cheyne improved his posture, it was much easier to bring his knees up in front which allowed him to have a much more efficient foot path. The foot now begins to move backward creating a foot strike that is powerful and faster off the ground due to it landing underneath his Center of Mass. Great change for one session!
42 14063 days ago
One common misconception about movement is that you have to have a ton of space to practice it. So if you live in a tiny apartment in, say, Antarctica where it's freezing outside, you're SOL when it comes to movement practice and working on your mobility.
To that we say PPPFFFFFFT!
Here's GMB Trainer Edith, (@functionalmovementcph) in her flat in Copenhagen. She's practicing a short sequence from our Vitamin program, and the tight space is forcing her to control her movements. It's an interesting way to get more from your workout! Just move the antique Ming dynasty vase before you start swinging your limbs about. 😮
Coincidentally, if you happen to be in or near Copenhagen on February 3rd and you're into movement and locomotion, Edith's teaching a workshop that day. She is an incredible teacher and a top-notch human. Check her profile at @functionalmovementcph for the link to sign up. 👍🏻 UPDATE! This course is now sold out, but Edith is taking names for the wait list. Use the same link to sign up. 👌🏻
STRAIGHT ARM PULLDOWN | STARTING POSITION📝
😳First off, I don’t know why my eyes are closed in the picture on the right…. but anyways, here is a picture showing the correct starting position of a straight arm pulldown!
This is a very popular exercise for your lats and also one of my favorites. However it is commonly done incorrectly.🚫
✅To start off, you want to put your body in a position where you can fully stretch your lats out. Full range of motion is so important because that’s how you get the most out of your movement causing the muscles to break down which leads to growth.🏋🏻♂️
1.Set a straight bar or ez curl bar at the top of the cable column
2.Put your palms on top of the bar (a little wider than shoulder width)
3.Sink your hips back, while keeping your back flat at the same time
4.This will put your lats in a stretched position
5.Pull the bar down to your lap using your LATS
6.Try not to use your triceps and squeeze with your lats
1.As you pull the bar down, put the pressure on the outside of your palms (where your pinky are)
2.Pretend like you’re trying to “break” the bar as you pull it straight down towards you
3.Exhale as you come down and inhale as you come up
4.Drive those hip backwards. Pretend like you’re hinging your hips back in an RDL
😊Try this out the next time you want to grow those lats and let me know how it goes!
🙏⬇️Hope these tips are helpful for some of you guys. If you like my content, please like, comment, and tag a friend!