¿• P O L I N I • O R • M A L O S S I •?
❤️ Voor wie ben jij? Elke reactie krijgt like terug! ❤️
[Fix Your Arm Swing to Run Faster]
When we think of Running, we typically think of our legs or lower body, but what if I told you that in order to RUN FAST, you actually need a strong upper body too? 🤔
How important is the movement of our arms in such a primal movement like running?🏃🏻♂️💨
LET’S FIND OUT! 🔍👀
❌ In the left video, the arms are excessively crossing the midline of the body, causing a lack of bwd swing of the arms. This becomes problematic because most of the movement/weight of the arms are in front of the trunk for a prolonged amount of time, which causes the trunk to lean forward excessively, and causes a bend/fold at the hip. This is what I like to call being ‘over rotated’ ↪️ which will prevent knee lift, and optimal hip extension. Excessive arm motion IN FRONT of the body will cause excessive leg motion BEHIND the body! ⚖️
❌ Basically, poor arm swing makes you run like you’re constantly trying to catch yourself from falling on your face! This prevents the Anterior Oblique System (AOS) to do its job in gait of helping rotate the pelvis and thoracic spine (mid-upper back) in opposite directions to help swing the free leg forwards. This also prevents the Posterior Oblique System (POS) of doing its job by lack of Lat engagement (poor bwd arm swing) and contralateral (opposite) gluteal activation (poor hip extension) to effectively push off the ground!🙅🏻♀️
✅ Actively swing your arms so that your hand passes your hip on the swing back. This will cause an ‘elastic recoil’ like effect to help swing your arm forward again. Basically, balanced arm motion allows for balanced leg movement, and optimal posture...which means LESS INJURIES and RUNNING FASTER 🙋🏻♀️
TAG SOMEONE WHO ❤️’S TO RUN (OR SHOULD LEARN HOW)🙌🏼✌🏼🏃🏻♀️💨
When you are able to give up what you are for what you will become, that is when you will be successful.
Big developments happening right now, looking forward to training even harder in the weeks to come!
Las piernas son los músculos más grandes y fuertes del cuerpo, y una de las mejores formas de entrenarlas es con las Sentadillas. Hoy vemos la "Sentadilla Bulgara", un ejercicio que no debe pasar desapercibido en cualquier plan de entrenamiento. Se pueden realizar sin peso, con peso, con la pierna apoyada en un banco, o en suspensión con un TRX. Este tipo de Sentadilla da muy buenos resultados en el entrenamiento atlético por su gran versatilidad, ya que trabajamos toda la pierna, sobre todo cuadriceps y glúteos, además del trabajo de estabilidad y propiocepción al trabajarlo con una pierna. Este movimiento es de gran utilidad para cualquier deportista, o aficionado al fitness, pero donde mayor recompensa vamos a encontrar es en deportes que impliquen "correr o sprintar". ..................................................
The legs are the largest and strongest body muscles, and one of the best ways to train them is with Squats. Today we see the "Bulgarian Split Squat", an exercise that should not go unnoticed in any training plan. They can be performed without weight, with weight, with the leg supported in a bench, or in suspension with a TRX. This type of Squat gives very good results in the athletic training for its great versatility, since we work the whole leg, especially quadriceps and glutes, besides the work of stability and proprioception when working with one leg. This movement is very useful for any athlete, or fitness enthusiast, but where the greatest reward we will find is in sports involving "running or sprinting". #scienceandmotion#fitness#fit#gym#mobility#crossfit#crossfitfootball#nfl#trainning#running#trainhard#sport#motivation#strength#power#instagood#instafitness#workout#follow4follow#football#entrenamiento#healthy#core#squat#sprint#bulgariansplitsquats
🔹A recent study comparing the effects of kettlebell swings and explosive deadlifts on vertical jump and Deadlift 1rm found that they both improved vertical jump performance and deadlift 1rm, the KBs most likely improved 1rm as a result of increased neural drive, one of the main factors related to strength gains. 🔹I would argue that KB swings are more beneficial because your muscles don’t have to throw on the brakes to actively decelerate the kettlebell, they fire through the whole ROM, whereas with a lighter deadlift, you have to decelerate pretty early unless you plan on jumping with the bar. 💥Some other Benefits of kettlebell swings:
🔹Grease groove for deadlifts
🔹Explosive hip power alternate for Olympic lifting if you can’t clean or snatch because of mobility/injury 🔹Hamstring and glute muscle building
🔹Easy to learn
🔹Shown to improve deadlift 1rm
🔹1 tool to fit many training goals 🔹Can hit multiple ranges on F-V curve
🔹Prime nervous system for heavy lifting
🔹Less muscle soreness-largely a concentric exercise
🔹Great for injury prevention or as another way to load the hip hinge pattern without having to lift really heavy loads if you have a cranky back or injury history. 🔹I feel like I’m beating a dead horse but I still don’t see enough people utilizing swings in the gym. Why grind through heavy ass deadlifts when your nervous system is already toasted if you could use a different tool to accomplish a similar training outcome?
Source: Effects of Kettlebell Swing vs. Explosive Deadlift Training on Strength and Power, Mault Et al, 2017, International Journal of Kinesiology and Sports Science
Hier die Startliste für den Sprint der Damen über 7,5km am Do, 14.12. um 14:15Uhr in Le-Grand Bornand🇫🇷:
10: Franziska PREUSS🇩🇪
13: Lisa VITTOZZI🇮🇹
14: Dorothea WIERER🇮🇹
15: Vanessa HINZ🇩🇪
16: Denise HERRMANN🇩🇪
18: Yuliia DZHIMA🇺🇦
19: Kaisa MAKARAINEN🇫🇮
23: Anastasiya KUZMINA🇸🇰
26: Justine BRAISAZ🇫🇷
29: Marte OLSBU🇳🇴
30: Marie DORIN HABERT🇫🇷
33: Tiril ECKHOFF🇳🇴
36: Nadezhda SKARDINO🇧🇾
44: Franziska HILDEBRAND🇩🇪
46: Maren HAMMERSCHMIDT🇩🇪
86: Laura DAHLMEIER🇩🇪