So we know the core and its wonderful development is essential to any sport. A strong core provides us with a solid support for powerful movements. A strong spine is supported by strong deep core muscles and if those muscles are weak doing any movement/explosive work the protective mechanism of the nervous system comes into play. Without added core stability and strength = injury.
Normally the "Stir the Pot" exercise is done in the plank position with your elbows resting on a stability ball, making circles with your elbows to activate the lats while the core has to stabilize your position. The muscles within your core are firing like crazy. What hasn't been considered is most people have trouble stabilizing on the stability ball and if they stabilize on it, the spine is somewhat in an awkward position when making the circles. Therefore, why can't we put people into a supine position first with a resistance band (must have the proper tension) which still challenges spinal integrity and fires up the deep core muscles.
Additionally with performing alternating lower limb movements with the circles in the supine position the lats are still activated and because of the resistance your body will want to externally rotate into a side lying position. Therefore, it's important to keep everything locked and engaged for a great core and upperbody workout just like the regular stir the pot and supine pallof press.
Set yourself up in the "supine" position, keep proper tension on band and do 5 circles each way keeping the body tight and lats down.
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Supine Stir the Pot w/ Alternating Lower Limbs (Deadbug) camera iphone 8 plus apk | |
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| Sports | Upload TimePublished on 21 Nov 2017 |
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