It's Tuesday. It's a Pull Day! 💪🏻
The one-arm dumbbell row shown here by @hswain25 (taking time out of her #video recording, #sports masseuse duties to hit some personal training 💪🏻), when performed correctly, is one of the most versatile " 💥 for your buck" upper #body exercises in your game! 👈🏻
👉🏻The #movement involves scapular retraction & depression, with spinal extension & compression through the thoracolumbar region #science 🤓. Like many #compound#movements it also acts as a #core stabilization #exercise through anti-rotation & flexion. #fact
👉🏻Make sure you're bringing the #weight back into the hip & no in a straight line of motion as well as contracting at the top to enhance muscular #contraction & activate the latissimus dorsi. The latissimus is 👆🏻of the only muscles to run straight over the vertebrae of the thoracic, lumbar, & sacral spine making it an important exercise for back pain sufferers. 👀 📝
✔️Additionally, it helps develop thickness through the upper back which many find difficult to get through deadlifting or squatting alone. ✔️You will also improve scapular mechanics & find this isolated exercise a great tool to train your #brain to find that #mindmuscleconnection . ✔️Go lighter at first to really engage your brain before adding weight. #leaveyouregoatthedoor
Guilty 😩😂 How to Do Them:
The simple act of planking isn’t very hard to pull off, but holding the position is a completely different story.
High plank: Simply get into the top or start of a pushup position. Keep your palms and toes firmly planted on the ground, your back straight, and your core tight. A saggy back or bottom during a plank can result in lower back pain later on, so be sure not to compromise your form. Do not let your head sag.
Low plank: Lower down to your forearms, maintaining the same positioning and form as the high plank. #silverbacksports#core#plank#abs#amsterdam#kickboksen#personaltraining
Day 1 of #NamasteAndBalance and Day 5 of #SummerOfLotus is #PeacockPose (#Mayurasana )
Thank you, fantastic hosts:
and generous sponsors:
What an amazing climb, there is nothing better than the fresh air of the hills and some motivation from bae❤️. Thought I'll work on overcoming my dear of heights and practice my handstand push-ups on the top🔥💪
What incites you to desire someone....? If it's my looks... then return in 20 years and let me know if you like what you see. If it's the person living in this body... then she will be the same in 20 years. We are all like onions, keep peeling the layers until you reach the #core .. #layers don't #count
Never a boring view training at Spit West Reserve Mosman! 🌞Sally performs the four point kneel progression. Imagine a table with 4 legs. If you remove a leg off the table, the table becomes unstable. If you decide to take another leg off diagonally opposite to it, the table becomes even more unstable with a possibility it will fall. What's preventing yourself from tipping over when you perform the four-point kneel with 1 arm in shoulder flexion and the contralateral leg in hip extension? There are several muscles working in unison to stabilise your body and hips. ==================================
Can you name the main individual muscles used and the significance of this exercise? Hint: ideas from hashtags in the comment section below 💡 #onemind#onebody#onelifeperformance#fourpointkneeling#core#stability#control#balance