Archive for the ‘featured’ tag
When it comes to exercises like this, it requires some talent, dedication, persistence, and strength in order to actually do it. For most people, and especially women, body weight exercises can be extremely challenging. So if you aren’t currently able to do a one-arm chin or pull-up, you should develop a plan that will lead you to building the strength and body control to do it properly.
The Basic How-To
The obvious first step in being able to do a single arm chin up is first mastering an actual chin-up. If you have trouble with chin ups, you can use a band to assist you while doing them. Using a band will make doing chin ups and pull ups more manageable because it ‘assists’ you with the movement by reducing the overall body weight you are pulling up. If you feel hesitant about using a band on your own, most gyms also have a Gravitron/assisted pull up machine. This machine allows you to adjust the amount of assistance to as much or as little as you want while letting you go through all the different motions of pull-ups, chin-ups, and dips. A good intermediate goal would be to perform 5-10 unassisted chin ups.
So there I am doing one of the exercises I love, a one arm chin up. It’s a fun goal to achieve, mostly because of the strength and confidence you build within yourself while training to do it. Even if you never quite get there, the journey towards goals like this are always inspiring and fun. You can really learn something about yourself too. If you are interested in developing your own plan for achieving things like this, send email@example.com an email and I can help you get started on your own path to success! In my next post, I will suggest one technique that can be used to work towards the one arm chin-up. Of course this is a generic plan and there are many ways to achieve this goal. Email me if or leave a comment if you are serious about it and we can talk.
The yoga buzz has been going on for years. While some of the benefits yoga offers are obvious (mind-body calming breathing thing), what are the physical benefits to athletes and those of us like myself who are obsessed with performance? There has to be some benefit, right? Even the most popular sports brand Nike offers a yoga DVD set for athletes.
How Does Yoga Help Us Amateur Ahtletes Improve Sports Performance?
Yoga improves both flexibility and strength. Since most of us amateur athletes have either sit down jobs or somewhat sedentary lifestyles, we lose our body awareness, often develop constricted posture. This affects our ability to generate both speed and power from our limbs by limiting both range of motion and body awareness.
Yoga benefits all athletes, not just the weekend warriors like you and me.
Range of motion and flexibility are keys to effectively performing any type of athletic movement. When you have optimal muscular flexibility it allows for full range of motion which in turn will cause the athlete to perform their intended task to it’s full capacity. Can you imagine trying to long jump with tight hamstrings? If it were me I would probably trip over my own feet haha!
Yoga also improves core strength. Since all body movements, speed, and power generation are dependant on having a strong core and a stable spine, yoga practice keeps the nervous system trained to activate the core. Holding poses in the appropriate posture also enables the athlete to maintain posture and appropriate form during athletic movements. This in turn enables them to perform their task more effectively and powerfully.
Practicing yoga also improves balance, controlled of breathing, and control of mind while performing physical tasks. Each of these is an important factor in mastering athletic skills. This video is a demonstration of NIKE Yoga Spokesperson Kimberly Fowler as she demystifies the practice of yoga. Her signature course, Yoga for Athletes®, is designed to challenge the body AND mind. A professional tri-athlete who suffered a crippling accident, Kimberly was introduced to yoga as a form of physical therapy and continues to take a modern approach focusing on building muscle and flexibility over spirituality. She is the owner of YAS Studio in Los Angeles.
To gain a better understanding of how to integrate yoga into your fitness routine, send me an email or leave a comment and I can suggest some ideas that will work for you.
The goal of this 2 part article is to define neutral posture and functional training and inform you on how it can make you a better athlete, a safer senior citizen, and a stronger home-maker.
What is neutral posture?
According to http://www.oehc.uchc.edu/ergo_neutralposture.asp, “Neutral Posture” refers to the resting position of each joint-the position in which there is the least tension or pressure on nerves, tendons, muscles and bones. It is also the position in which muscles are at their resting length-neither contracted nor stretched. Muscles at this length can develop maximum force most efficiently.
The neutral position requires you to keep shoulders under the ears, maintain the natural curve of the spine, and a neutral pelvis. Most often, people tend to round out their upper back or rotate their pelvis back as they fatigue. Although being in this non-neutral position may help you complete the exercise, it can actually be detrimental to your body and can put you at risk for injury to either your back or shoulders. You’ll need a good eye when looking for yourself to “lose position”.
What does posture have to do with fitness results?
Understanding and utilizing the neutral posture during exercise and athletics gives you a lot of benefits. You’ll notice your effort to train from the neutral position transferring into reduced knee pain, improved balance, improved core strength, and more. The following is a brief list of additional benefits you’ll experience, especially when you use this method long-term.
-develop balanced musculature
-prevent undue stress on joints
-use appropriate muscles during movement
-protect spine by developing supporting muscles
-allow lungs to draw in full capacity of breath
-reduced risk of injury
-alleviate or reduce lower back and neck pain
This has been a brief summary of both neutral posture and why it matters in fitness results. In part two of this series, I will define the term functional training and explain how it applies to real world fitness results. If you are interested in learning more about functional fitness and understanding how to train with correct form and posture, email me at firstname.lastname@example.org and we can set up a personal training session.