Let Out Your ‘Animal’ Instincts with these Bodyweight Moves
If you are looking to change your exercise routine and try something new and challenging, bodyweight movements and gymnastic exercises may become an important part of your overall training plan. As we age, many athletes and gym-goers find that lifting heavy weights can be difficult on the joints, so they become open to viable alternatives to keep in shape. But even if you are still pumping iron like the 21-year-old, you may benefit well by incorporating bodyweight movements into your weekly schedule.
Get started anywhere with these bodyweight movements
If trying something new in the gym makes you feel anxious, you can rest assured that bodyweight training can be added to the mix from home and is great for burning calories in the park, or even in your hotel room during a business trip. “You’re already in the most advanced exercise machine ever! Who needs a gym?” Says Fitch.
He believes there is no need to choose between a regimen that includes weights or a plan that includes bodyweight exercises. “I don’t usually suggest everyone makes a complete switch from loaded training to bodyweight training but instead starts integrating bodyweight movements into pre-existing workouts,” he says.
Activate the monster
Start All fours place your shoulders directly above your hands. The hips should be above the knees. Lift your knees an inch off the ground. Slowly raise your left foot and right hand slightly off the ground. Then repeat by switching positions on the other side.
The first step
While in monster activation mode, substitute your right foot with the right hand. Place your right hand under your face, and the palm of your hand. Then switch the sides back to the monster activation mode. Your left foot will now replace your left hand, and your left hand will be raised.
While in monster activation mode, simultaneously raise your right arm and left leg. Turn your left leg under your body, then extend it, with the toes pointing. Raise your right arm toward your ear. Repeat on the other side of the monster activation position.
“Bodyweight training that focuses on movement can definitely improve mobility and flexibility,” says Fitch. “The reason is that more 3D motions, which operate within end-of-motion ranges, will have a higher relay rate.”
Crab activation is the second activation locus in Animal Flow, along with the monster. They are basically the first step to waking the body up and letting it know that the mind and muscles need to communicate with each other. In a crab, start in a seated position and raise the butt a few inches from the ground, and steady yourself with your hands and knees.
The crab arrives
From the crab activation position, raise your right hand and rotate it so that it is side to side and you can see beyond the sides of the hand with both eyes. Using your feet to ride on the floor, lift your butt muscles, rotate the right shoulder, and lift the right hand. This creates a three-point bridge which means that the hips are open, both feet are down, and that the shoulder is stable to the supporting arm.
From there, use your raised hand as a marker, move the hand toward the ground and follow it with your eyes. The arm will frame the head, the tips of the fingers down. From there, go back to activating the crab, and act on the other side.
The crab’s arrival may seem like an advanced step for beginners. If this is the case, try practicing the three-point bridge first, and you’ll be able to master the entire process over time.
Next Level Crabbing
For those who want to make the crab reach a bit more challenging, “it’s all about the posture, the length of the crane, the one-tailed training, and the tempo,” says Fitch. “I need to change my relationship with gravity to make exercise more difficult. For example: if I’m doing a pushup with my hands on a wall, the effort is low. On the other hand, if I advance to put my hand on a bench and eventually on the floor, I change my relationship with gravity.” Which makes the exercise more difficult. ” He notes that going from a double bodyweight exercise to performing the same single-extremity movement is a great way to make it more exhausting. “ Single-arm push-ups, single-leg squats, and single-arm pull-ups will be much more difficult than their two-arm counterparts.
Another way to make bodyweight exercises more strenuous is to simply slow them down. “The slower pace increases the time under tension, which results in more fibers being recruited and the tissue overloaded,” says Fitch. Bodyweight training regimens like Animal Flow are great for conditioning and recent studies indicate that they are beneficial for our range of motion in the hips and shoulders and for full-body stabilization, which is crucial as we age.
“In my opinion, Animal bodyweight training is the most important exercise older adults should do,” says Fitch. “The reason is that learning how to manage our bodies can be a lifesaver. Bodyweight training for seniors is great when it has a functional focus. For example: moving from the floor to a standing position, then sitting down to do it again to repeat. Patterns also are Regressed crawling is excellent for older people because these movements stimulate coordination between the brain and the body. ”
So, whether you are making your long-
awaited return to physical exercise with this easy-to-use system, or you decide to combine this with your existing fitness program, many positive results can be obtained from gymnastics.