alejandromatiasfit
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This is one of the most fundamental human movements you should practice. The basic squat. If you struggle with squatting, start here. 1. Squat Hold: Hold for at least 10 seconds. This is an isometric exercise that helps build strength and stability. 2. Assisted Squat: Hold onto a chair for support or use your hands as a counterbalance. Try 10 reps. 3. Bodyweight Squat: Practice going up and down with control. Try 10 reps. The squat strengthens your quads, glutes, inner thighs, and the muscles that stabilize your hips and ankles. If you struggle with mobility, try turning your feet slightly outward to find a more comfortable position. Other variations include the yoga chair pose, narrow squat, and Hindu squat. Practice these a few times a week to build strength, mobility, and stability. Remember, squatting is a movement we use every day, especially when getting up and down from a chair.
alejandromatiasfit14,200 Aufrufe • vor 1 Tag
This simple yoga flow covers more than you think. Cobra opens up the front side of your body and builds strength in your low back. Down dog stretches the entire back side of your body while strengthening your shoulders and arms. The easiest way to connect both is through a strong plank. From plank, lower with control, scoop the hips forward, and press into your hands to lift the chest into cobra. Stay long through the front of the body, not jammed in the low back. Take a breath, press your feet into the floor, return to plank, then push the hips up and back to create an A-frame for down dog. Reach long through the spine and shoulders. Flow slowly back and forth. You are mobilizing the front of the body, strengthening the low back, stretching the posterior chain, and building shoulder strength all at once.
alejandromatiasfit54,000 Aufrufe • vor 11 Monaten
Can you do the water bottle challenge? Stand on one foot, hinge at your hips, bend your knee slightly, and place the bottle down. Then pick it back up without falling. If you can do this, your balance is solid. If not, it’s time to train it. This move builds: • Proprioception • Hamstring and glute strength • Hip hinge control • Calf and foot muscle activation • Single-leg stability Bonus round: Take a sip before setting it back down. Still balanced? You’re dialed in. Try it out and see how many reps you can get. #mobility #alejandromatiasfit #functionaltraining #yoga
alejandromatiasfit12,500 Aufrufe • vor 1 Jahr
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