Strength

What are basic strength training exercises?

Discover the Fundamentals: Basic Strength Training Exercises

In general terms, these are basic strength training exercises. It's pretty easy to think of the body, as upper and lower body. For the upper body, a push gets the muscles in the front and a pole. Get the muscles in the back. Up is a push and I'll get the muscles on top down as a polo. Get the muscles on the bottom. And I'm thinking about the lower body squat is, our fundamental movement pattern that will get most of the muscles in the leg with an emphasis on the front and the hips to get the muscles in the back of forward hip hinge like a deadlift or any kind of hamstring curl, And then I also want to add in some sort of maybe lateral movement to get the muscles on the inner and outer. Don't wanna forget about the midsection, in the Torso, the standard crunch will Flex us, but I wouldn't want to forget about a Twist or a side Bend.

Push and pull exercises for the upper body such as pushups and pull-ups, squats for the lower body, deadlifts or hamstring curls to target the back, lateral movements to work the inner and outer muscles, crunches and twists/side bends for the midsection.

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Basic strength training exercises can be categorized into upper body and lower body movements. For the upper body, push exercises target the muscles in the front, while pull exercises target the muscles in the back. Pushing movements involve pushing weight away from the body, such as push-ups or bench presses, while pulling movements involve pulling weight towards the body, like rows or pull-ups.

In terms of the lower body, squats are a fundamental movement pattern that engage most of the leg muscles, with an emphasis on the front. Hip hinge exercises, such as deadlifts or hamstring curls, target the muscles in the back of the hips. It's also important to incorporate lateral movements to engage the muscles on the inner and outer sides of the lower body.

Additionally, don't forget to include exercises for the midsection and torso. Standard crunches can flex the midsection, but it's also beneficial to include exercises that involve twisting or side bending to work the muscles in different planes of movement.

What would be the best stretches or exercises to open up tight hips?

Unlock Tight Hips: Best Stretches & Exercises

Hi, I'm going to give you some of my best stretches for opening it up, tight hips. Not going to talk about it here. But do want to note that full range of motion resistance exercises are also good. So here we go. We're going to think about this front of the hip back of the hip inside of the hip outside of the hip internal and external rotators. Front side of the hip. Without letting my low back arch. So I'm going to do a posterior pelvic tilt Slide, the hips forward and that'll open up the front side of my hip hip flexor, and it'll even stretch, my quads of my quads are tight. If we want to get a little bit more out of that, and we should from that stretch position. I'm just going to slide to the inside outside a little bit. Maybe even making a little bit of a circular motion. from there, I'm going to take My body down inside my leg, to the ground. I'm getting a big hip flexion, and I have a big stretch through here. Stretching the inside of the hips, we have good old butterfly. And then if I want to stretch the outside of the hips, from do I call it an extended butterfly? Little bit farther out. I'm leaving for that. Stretches the outside of my hips that's pretty similar to a figure four stretch. Stretching the outside of my hips and glutes. Internal rotators like, all these hit drops. and if I want to add a little more to that, I'll give you that taking that one step farther. If I stand with my weight on one leg, I'm going to rotate my body into internal rotation of my right hip external rotation just using a little bit of momentum and movement to mobilize the tissue.

Here are some of the best stretches for tight hips: posterior pelvic tilt, hip flexion, butterfly, extended butterfly, and hip internal/external rotator drops. These will help to open up the front side, inside, and outside of the hip. Additionally, a little bit of momentum and movement can be used to mobilize the tissue as well.

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Here are some effective stretches for opening up tight hips:

1. Front of the hip: Perform a posterior pelvic tilt and slide your hips forward, stretching the hip flexors and quads. You can enhance this stretch by sliding to the inside or outside while maintaining the tilt.

2. Back of the hip: Lower your body inside your leg, achieving a deep hip flexion stretch.

3. Inside of the hip: Sit in a butterfly position, bringing the soles of your feet together and gently pressing your knees towards the ground.

4. Outside of the hip: Extend the butterfly stretch by moving your feet farther out, targeting the outer hips and glutes. This is similar to a figure four stretch.

5. Internal rotators: Perform hip drops, focusing on mobilizing the internal rotators.

To add more movement and mobilize the tissues, try standing on one leg and rotating your body into internal and external hip rotation using gentle momentum.

Remember, in addition to stretches, incorporating full range of motion resistance exercises can also be beneficial for opening up tight hips.

What does 'engaging the core' or 'using the core' mean to you?

Unlocking the Power: Engaging the Core for Optimal Stability and Movement

Engaging, the core using the court, the general definition of the core is the lumbo-pelvic hip complex. The muscles of the core have to engage to stabilize these segments. So, the body can use ground reaction forces transfer them through the body and create movement or generate forces. But I'd like to add something to that. I also very much. Consider the shoulder blades to be the core of the upper body. They create the posture and the foundation for transfer of forces, through the on So I'm going to take you through my static, bracing sequence. First, the lumbar spine and the pelvis. The transverse abdominis is probably our main spinal stabilizer and our number one core muscle. It creates a posterior pelvic tilt. So, yeah, I want to find neutral but creating a slight posterior pelvic tilt, engages this transverse abdominus, we have ways that we can teach this and engage it and strengthen it. But for now, when I engage my pup, my transverse abdominus, my glutes engaged. And now I'm stable around here. What I'm going to do for my hips. My feet are in the ground. They're fixed. I'm going to act like I'm screwing my feet into the ground. That creates a slight external rotation, in my hips, engages. My glutes. I'm also then going to pull my feet in towards each other. They don't move because they're fixed in the floor, but I've now engaged my medial chain grabbing the floor. Just like, I'll grab a box. For the shoulder blades. Same thing, I can think of having stick in my hands and I'm breaking the stick. If I do have that stick in my hands can't move. Now my shoulder blades are going to drop in and like shoulder blade muscles engage that keep that shoulder blades back and down and proper position. The trick to using the core is being able to engage these muscles and then still move with our normal body functions and keeping our core engaged.

The core is the lumbo-pelvic hip complex and shoulder blades, which have to engage in order to stabilize the body and transfer forces through it. To engage the core, one can create a posterior pelvic tilt with the transverse abdominis and use external rotation of the hips, as well as engaging the medial chain. Engaging the shoulder blades involves pulling them back and down while keeping them in proper position. The trick is to be able to engage these muscles while still maintaining normal body functions.

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To me, engaging the core or using the core refers to activating and stabilizing the muscles of the lumbo-pelvic hip complex. These muscles play a crucial role in stabilizing the body, allowing for the transfer of ground reaction forces and generating movement or forces. Additionally, I consider the shoulder blades to be the core of the upper body, as they provide the foundation for force transfer and posture.

In my static bracing sequence, I focus on engaging specific core muscles. Firstly, the transverse abdominis, which is a key spinal stabilizer. By creating a slight posterior pelvic tilt, I engage the transverse abdominis and activate my glutes, providing stability in the lumbar spine and pelvis.

For the hips, I imagine screwing my feet into the ground, which creates a slight external rotation and engages my glutes. I also pull my feet in towards each other, even though they remain fixed on the ground. This action activates my medial chain, creating a strong connection with the floor.

When it comes to the shoulder blades, I envision holding a stick and breaking it. This mental image helps me engage the shoulder blade muscles, keeping the shoulder blades back and down in the proper position.

The key to effectively using the core is to engage these muscles while still allowing for normal body movement and function. By maintaining core engagement, we can enhance stability and support throughout our movements.

Are there good ways to stretch your feet?

Innovative Ways to Stretch and Strengthen Your Feet

Hi Melanie, you've gotten some great answers from our experts on how to stretch your feet. I'm just going to show you some different ways to do the same stuff. So stretching the toe flexors and extensors. I like to use my hand fingers pointed down the foot. And then now, I can use the base of my palm to control my toes. Pulling into flexion, creates a little bit of a stretch. I can then use this hand as a fulcrum at my ankle, and I can have a little more control over that stretch. Same thing fingers. Down the foot base. The hand on the toes gives me a good little stretch there and then I can also add in and increase that stretch with my ankle. I love the idea of rolling the ball on the foot. You can also go a little transverse Arch there. One thing I like to do is I'll leave the ball underneath the base of my big toe. I'm going to rotate my hips, which rotates my tibia in my ankle. Same thing on the other side. Creates a stretching or a mobilization through those metatarsals. And then the third thing that I like to say, my answer to your strengthening the feet. Question also is a great way to stretch your feet. So what we were doing there we were actually using the muscles. It take you through a full range of motion when we add in that ankle, the muscles that are flexing. My toes stretch the extensors when my ankle was all the way up into full dorsiflexion. Now, my extensors are stretching, my flexors, the cool thing about that Dynamic stretch is you start getting your proprioceptors, talking to each other, some spinal, reflex arcs, and then we're actually getting some relaxation of the muscles that we're trying to stretch good luck.

Stretching the toe flexors and extensors can be done in a variety of ways. One way is to use your fingers and base of your palm to control and pull your toes into flexion. Rolling a ball on the foot or creating a transverse arch with the ball also creates a nice stretch. Additionally, using the ankle to take the muscles through a full range of motion is another great way to stretch and strengthen the feet at the same time.

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There are several effective ways to stretch your feet. One method is to use your hand to control your toes. Point your fingers down towards your foot and use the base of your palm to pull your toes into flexion, creating a stretch. You can also use your hand as a fulcrum at your ankle to have more control over the stretch.

Another technique is to roll a ball on your foot, targeting the transverse arch. You can also leave the ball underneath the base of your big toe and rotate your hips, which will rotate your tibia and ankle. This movement helps stretch and mobilize the metatarsals.

Additionally, strengthening exercises for your feet can also provide a good stretch. When you engage the muscles that take your feet through a full range of motion, such as flexing your toes and dorsiflexing your ankle, you are simultaneously stretching the opposing muscles. This dynamic stretch also stimulates proprioceptors and spinal reflex arcs, leading to muscle relaxation.

Give these methods a try and good luck with your foot stretching routine!

What are your 'go to' medicine ball drills for power?

Unleash Power: Discover the Best Medicine Ball Drills!

Hi, I'm going to share with you. My go-to medicine, ball drills for power. Power is the rate at which we can produce Force. So I'm going to try to move this medicine ball this way through my range of motion as quick as I can. So here we go, swamp throat. Stephen press. Big twist overhead, slam twist swap. The shoulder. Press. There's a couple good ones. Those are my favorites.

My go-to medicine ball drills for power are Swamp throat, Stephen press, big twist overhead, slam twist swap and shoulder press.

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I'd like to share my go-to medicine ball drills for power. Power is all about the rate at which we can produce force. So, I focus on moving the medicine ball quickly through my range of motion. Here are a few of my favorite drills: swamp throw, seated press, big twist overhead, slam twist swap, and shoulder press. These exercises help me develop power effectively.

For strength workouts, what's the difference between using resistance bands and dumbbells?

Resistance Bands vs. Dumbbells: Key Differences for Strength Workouts

Hi, I'm Shane. I'm going to talk about some of the differences between using dumbbells or resistance bands for strength training. The first one is probably the most important, we'll talk about that. And then I'm just going to lift list off some pros and cons coach, and Claire hit this one right on with this amount of weight. This Mass, I'm going to get the same Force through my range of motion unless I do something like change the speed. However, with the resistance band, as I go through the range of motion, my forces, increasing and decreasing. The nice thing about that is my body has to sense that and respond to that. So, I'm getting a strong neurological component. Number two, these bands are light and small. I can wrap these up and put two or three of them in my suitcase and away. I go. Can't really put two or three of these in my suitcase. These bands are actually nice and cheap. I can get a couple bands but a little homework out Studio. Do a lot of things. Buying a lot of dumbbells is going to get really expensive. A benefit of the band at a fixed point, I can get a different tension here than I can't hear. I can change my tension just by changing my position with the dumbbell. If I want more Force, I'm going to have to get another dumbbell. Another thing. Bonus to the dumbbell this dumbbell. Every time I come back it's going to be 10 pounds so it's easy to replicate and I can see a change in my strength and my progress with the band. I'm going to have to come back and have to set the same tension, be in the same position and that's just hard to replicate with the dumbbell dumbbell I can actually create a lot of force in the beginning of my range of motion creates the momentum. And then there's going to be a different or less force on the on the top part of the range of motion. With the resistance band, I can't necessarily get that. If I start fast, it's going to match me. It's going to be there with me the whole time there's pros and cons of both of that. Momentum is not always bad. It's very real life and functional coach Jess has it with the max load. You just can't load your muscles as much with resistance bands, only compared to weights and then convenience of position. It's easy to attach bands in different places and get force in different directions as opposed to having to change my body's position. So that the the dumbbell lines up with gravity's Force.

The main differences between using dumbbells or resistance bands for strength training is that with a band, one will get a stronger neurological component as the force increases and decreases through a range of motion. Resistance bands are also light and small and cheaper than buying a lot of dumbbells. With a dumbbell, it is easier to replicate the same force each time, whereas with a band, one must come back and set the same tension in the same position. Additionally, one can create more force in the beginning of a range of motion with a dumbbell, but not with a band. Finally, it is easier to attach bands in different places and get force in different directions as opposed to having to change one's body position with a dumbbell.

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When it comes to strength workouts, there are some differences between using resistance bands and dumbbells. Let's explore them:

1. Force Variation: With dumbbells, the force remains constant throughout the range of motion unless you change the speed. On the other hand, resistance bands provide increasing and decreasing forces as you go through the range of motion. This variation in force challenges your body to respond and adapt, providing a strong neurological component to your workout.

2. Portability: Resistance bands are lightweight and compact, making them easy to carry in a suitcase or travel with. Dumbbells, on the other hand, are bulkier and less convenient for travel.

3. Cost: Resistance bands are generally more affordable than buying a wide range of dumbbells. A few bands can offer a variety of resistance levels and exercises, while purchasing multiple dumbbells can become expensive.

4. Adjustable Tension: With resistance bands, you can easily change the tension by adjusting your position or using different bands. Dumbbells, however, require you to use different weights to achieve varying levels of resistance.

5. Replication of Progress: Dumbbells provide a clear and consistent measurement of progress since the weight remains the same. With resistance bands, replicating the exact tension and position for accurate progress tracking can be more challenging.

6. Force Distribution: Dumbbells allow you to create more force at the beginning of the range of motion, utilizing momentum, while the force decreases towards the top. Resistance bands, on the other hand, provide consistent force throughout the entire movement.

7. Load Capacity: Dumbbells allow for heavier loads, making them suitable for maximal strength training. Resistance bands have limitations in terms of the maximum load they can provide compared to weights.

8. Convenience of Position: Resistance bands offer the flexibility to attach them in different positions, allowing you to target muscles from various angles. Dumbbells require changing your body's position to align with gravity's force.

Both resistance bands and dumbbells have their pros and cons. Resistance bands offer variability, portability, and affordability, while dumbbells provide consistent load, higher load capacity, and convenience in replicating progress. The choice depends on individual preferences, goals, and the specific exercises being performed.

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