What kind of tricks and hardships do the fair sex go to in order to achieve perfect and slender legs: they go on strict diets, spend days in the gym, wake up at dawn to go for a run... In reality, in order to get their figure in order , it is not at all necessary to turn your own life into hell - just watch your diet and do basic exercises.
Walking single file is considered a good way to tighten your legs and develop your leg muscles. Read more about the benefits, as well as the possible harm, of this exercise.
Goose step
Weightlifters love this exercise and always use it as a warm-up. Iina von Gruenewaldt used the goose step in training camp and here's what she writes on her Instagram
“The goose step is a great warm-up exercise for weightlifting, but it also tests and helps improve mobility in both the upper and lower extremities.”
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Duck Walks is a great warm-up exercise for weightlifting and at the same time tests and improves both lower and upper body mobility. In this training session @iinananas and the other girls in the training camp had to move the barbell and all the plates using their bottom position. This is easy for some but punishing hard for others. It can be leveled out by assigning heavier plates to some and finding different ways of transporting the plates. ————————————————————————— Training Camps in Mallorca are now in full swing and will run until November. For more details, or if you are interested in a training camp at your own box, please send a mail to——————————————————————— #weightlifting101 #nofuckingslack #duckwalk #warmup
A post shared by Weightlifting 101 (@weightlifting_101) on Jun 23, 2022 at 10:29pm PDT
The benefits and harms of walking in place at home
Walking in place at home is the easiest walking option, indicated for general recovery after serious illnesses, injuries or surgeries on the musculoskeletal system.
The fact that this is walking at home and on the spot does not mean that you can do it in slippers. The best option is barefoot, in socks or fitness sneakers. Then the load will fall correctly on the ankle and everything above.
Read: The benefits of walking for women for weight loss
Home walking, despite its minimal impact on the body, promotes:
- increasing immunity;
- improving digestion;
- acceleration of blood circulation;
- normalization of metabolism in general.
This walking is especially effective on an empty stomach, before or after a cold/contrast shower. It is necessary to “walk” in a ventilated room, optimally at an air temperature of 16 to 23 degrees.
2. Mobility exercise from Sam Dancer
“I love this exercise”
Carefully study the video, do not immediately use rubber with high tension, take one that is thinner
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I really liked this. Stay smooth, always push out against band and keep band off your back. Did it for about 2-3min. Loved the rotation of the scap, activation of pec and lat, and a surprising amount of stability involved in both trunk and shoulder.. nothing quite like it from my experience. Some relatives might be like a contralateral carry or TGU but there isn't anything as dynamic with tension. Coaches, PT's, chiro, movement specialist Let me know your thoughts. @strongfit1
A post shared by SAM DANCER (@samdancing) on Jun 16, 2022 at 11:31am PDT
Crazy
The quarantine drove me crazy, and I did a long workout—I walked up and down the stairs for 12 hours. 2112 floors up, 192 circles from the -1st to the 10th floor, total elevation gain of 6750m. “Like in the mountains,” you need a VR mask. I ate, drank, listened to music, watched TV series until the headphones broke. I gave some running advice on the go. Boring. The quality is not very good, but it’s better to open it in full screen, otherwise the video will be cut off.
I wanted a non-stop heart rate graph, but the PolarBeat app was constantly glitching and I had to restart the workout. Before that, I only worked with him for up to an hour and a half, everything was fine, only I refused to write a track on Baikal.
I drank about 6 liters of mineral water, juice, and Pepsi. I wrote a post with cardio options during quarantine, this is one of them.
Cossack squats with a kettlebell
When you get bored with regular Cossack squats, just add some overhead weight.
“Wonderful idea. In this video I have fun with a 24 kg kettlebell. Try it too"
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When a normal #cossaksquat gets boring, just add some weight over your head and the challenge is on☝?Ahh what an great idea!! Here I'm playing with 24kg kettlebell??? Give it a try! #Siadisclosingthecurtains#nevermindthat #thisis#happyhips#forhappymovement#happymeaswell #mobility#overheadbalance#crossfit
A post shared by Emilia Leppänen (@emiliajosefiina) on Jun 29, 2017 at 4:32am PDT
Types of half-squat walking
There are two types of this exercise: squat and half-squat . Walking in a squat differs in that during movement the legs are completely bent, while walking in a half-squat implies half-bent legs. In addition, when walking in a squat, the fully bent legs should be slightly spread in different directions, and you should also place your leg along the entire length of the foot. When performing this exercise, you must always maintain a straight back position, while ensuring that your arms remain in a free position. When performing this type of walking, you should place your hands on your knees.
When choosing to walk in a semi-squat, in preparation for performing the exercise, you need to stand on the front of your feet, bending your knees. In addition, the back should also be in a straight position, while the hands are kept on the belt.
This is interesting
- [uaf_vkcount url='https://beginogi.ru/kakie-krossovki-dlya-bega-po-asfaltu-luchshe/']
What are the benefits of 20 minutes of brisk walking every day?
- [uaf_vkcount url='https://beginogi.ru/hodba-pri-varikoznom-rashirnii-ven-mozhno-li-zanimatsya-skandinavskoy-hodboy-pri-varikoze/']
Walking with varicose veins. Is it possible to do Nordic walking if you have varicose veins?
Pietersen Steps
This exercise will be useful for creating a strong muscle corset around the knee joint.
“Perform 10 reps in 3-4 sets as a warm-up.”
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Petersen Step Up This drill is helpful to build the muscles around the knee for knee tracking and health. VMO activation and strengthening with this single leg drill. Sets of 10 for 3-4 sets as part of warm up on knee flexion days. #dailydose #lookgoodmovewell #functionalpump #funcionalbodybuilding #awakentrainingseries #kneehealth #squat
A post shared by FunctionalBodybuilding (@functional.bodybuilding) on Jul 1, 2022 at 11:57am PDT
Incorrect training system
Nowadays there are many hidden problems in the general training of children. Young boys are given exercises that can later affect their health. According to professional coach Vitaly, Russia is losing 1/3 of the new sports generation due to injuries caused by improper general physical training. We thought this was a strong argument to understand the causes of this problem.
6. Exercise to improve shoulder mobility
Use a light bar or wooden stick to start.
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A few weeks ago in Milano I had the opportunity to work with @s_migliorini once again. At his level in CrossFit, not feeling comfortable in positions has a huge impact on performance and therefore results. His lack of flexibility in the overhead position makes STOH (shoulder to overhead) work extremely taxing and therefore ineffective, especially with a narrower grip. Using a simple concept 'mobilize in the position of restriction' he can begin to improve the position. Here we are using a 10kg bar and the top of a kettle bell to act as a target and guide. It is important he remains active in the position rather than just relaxing while there. Overtime he will become more comfortable maintaining these positions and will be able to stay longer there. If you can't get into the right postion, these exercises are extremely taxing. A simple way to integrate the exercise is by using tabata holds 20s active over the KB 10s relaxed behind the neck, 4-8 times. Give it a go and see how you do? As the sport of CrossFit evolves, the disability to move well is becoming a huge influencing factor on your ability to perform, therefore making sure you are putting in the work to improve your positions is becoming even more important. @theprogrm? #tightlikeatiger @reebokcrossfitofficine
A post shared by John Singleton (@johnchristiansingleton) on Sep 3, 2016 at 2:32am PDT
Cardio training at home
I decided to write a post about preparing for running at home in self-isolation mode - we are sitting at home, someone is in the hospital, fitness clubs are closed, but we need to prepare for running. Watacott style. The running season has almost begun, in some regions the shit has dried up, in others it is drying up, but we are all watching it from the window of the house. So here it is. The result in any cyclic sports (over long distances, not sprints. Other things being equal) - running, cycling, swimming, cross-country skiing - primarily depends on the maximum oxygen consumption (VO2). That is, the body must effectively consume oxygen and for this to have good: - oxygen supplier (lungs) - oxygen supplier (cardiovascular system, blood) - oxygen consumer (proper muscles) - scavenger (liver). Most doping agents are designed to improve these indicators - erythropoietin, antihypoxants, steroids, inhalers, liver medications. But this is not about doping, but about understanding what the limiting factors of running are, what to improve in order to run. Those who have taken the path of running usually have everything that is limiting: - a small heart, and a correspondingly high pulse. - dead lungs (cigarettes, city) - poorly developed muscles (easily injured and a small number of oxygen-eating mitochondria) - liver killed by Friday booze (it’s harmful to drink together with good athletes). So the heart and muscles need to be prepared, taking into account the correct running technique (post on why you can’t run through your heel, here) while we’re hanging out at home, locked up. For now about the heart. In short, to reduce the pulse, you need to increase the stroke volume of the blood, “stretch” the heart. And it “stretches” during prolonged work at a pulse of 110-140. Therefore, all skiers have a “roll-in” at the beginning of the season, where volumes are rolled in; which experienced athletes don’t really need - the heart is already voluminous. How to keep your pulse
130 at home? If you have an exercise bike/treadmill, it’s clear how. You can walk up the stairs at the entrance - but there is an infection there, they say, although your legs will be pumped up. Another fun option is to turn on 80s aerobics on YouTube and repeat the actions after the girls. You may need to increase the playback speed to achieve the desired heart rate. Dress appropriately.
Another way: sex, copulation, intercourse, or scientifically speaking. Statistics say that the average duration is 6 minutes, which is kind of short for cardio. This time needs to be increased - condoms with an anesthetic and pills will help. To control, put on heart rate transmitters, place phones with fitness programs next to them and see who is slacking and lagging behind. At the same time, you will pump up all muscle groups. Disadvantages of this method: you need at least one more person; noisy; you can literally get laid, so once a week is enough.
Who doesn’t have all this, who lives in cramped conditions with thin walls, who has a broken leg? Background: in 2010 I had pulmonary edema - this is when the heart cannot cope with the load, blood plasma accumulates in the lungs and the person suffocates and dies. The doctors forbade me to exert myself and prescribed the same meldonium, which was later recognized as a doping. A year and a half later I checked, they said that everything was fine and I decided to run my test 75 km. And he ran away faster than before the swelling. Whoops, I thought. I began to remember what I had been doing all this time: I was sitting at home on the Internet, drinking beer (even though it was also banned, but it was boring), listening to music.
But I was excited about music, and when upbeat music started playing, I imagined that I was a hell of a drummer and was drumming on virtual drums - that is, I was flailing my hands in the air, imitating a real drummer, sitting on the sofa. And he could play entire albums like that. I decided to check it out - turned on The Unseen - In Your Place and played my best concert. The maximum accelerated the pulse to 183. Oops. And during the “playing” of the entire album, the pulse remained at just
130. Well, that is, I still pumped my heart for these year and a half. You can turn on a separate video of the drummer and repeat the actions with your hands, then by ear you will be able to understand “which drums to hit.” What’s good about this “exercise” is that it requires a minimum of space; quietly (with headphones) - you won’t wake up the child or neighbors; at least you can exercise with your leg in a cast; non-traumatic (however hard you try). You'll look like an idiot, of course, so draw the curtains and close the door.
Do 40-60 minutes of cardio three times a week (preferably more), alternate methods. It is advisable to lower your resting pulse (this is lying down in the morning) below 60 beats per minute, preferably lower. Experienced athletes have below 30.
Mill with weight
Helps develop the lower back and adds stability to the shoulder joint.
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Kettlebell Windmill We love how this movement targets the QL to build a stronger and balanced low back. As well this movement is a great shoulder stability exercise and can help build strength at some challenging angles and shoulder positions. #lookgoodmovewell #functionalbodybuilding #dailydose
A post shared by FunctionalBodybuilding (@functional.bodybuilding) on Jun 6, 2022 at 6:24am PDT
Where is the best place to study?
For the benefit of walking in single file, and for its effect to be truly noticeable, you need to follow the technique during training and carefully prepare for it. The most suitable place for goose walking exercises is an open space with fresh air. Clean clearings located at a sufficient distance from polluted highways are best suited for training.
You should use different types of walking only at certain times when you reach your best physical condition. The first classes should be slow, with a gradual acceleration of the pace. You can move on to walking in a squat only in the final stage, after long training, when your body is ready for stronger loads.
Hip Mobilization by Lucas Parker
“If you can't control your hips, you can't control your position on the leaderboard.”
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You gotta nail the basics!! For most #CrossFit athletes, the season is now OVER. you might benefit from taking a step back… Literally. Did you notice how almost every event in the #CrossFitOpen had a significant requirement for hip hinging? If you can't control your hips, you can't control your ranking on the leaderboard. Alternatively, if your thirst for competitive fun is not quite quenched, sign up for The European Championships! They have an online TEAM event available now! Check it out? #TheEuropeanChampionships #Fitness Compression shorts: @virusintl discount code: PARKER
A post shared by Lucas Parker (@toqueluc) on Apr 6, 2022 at 2:49pm PDT
Is it possible to practice single file walking?
Before you begin to engage in this type of therapeutic walking, you should make sure that your physical fitness is at the proper level. To be completely sure of this, there is special testing. The athlete's pulse is measured in a sitting position. In this case, indicators of functional endurance are determined according to the following criteria: heart rate less than 60 - good, less than 70 - satisfactory, more than 75 - bad.
In addition, you can check the heart rate readings after a person has climbed the stairs to the 4th floor. In order to find out whether single file walking is suitable for you or not, you should always measure your endurance. If the test shows a result of less than 60, then you can freely practice walking in a half-squat; if the result is less than 70, then you can do this, but you should be careful. If your score is from 70 to 75 or more, then it is too early to move on to the exercise, and you need to pay more attention to general training.
