fit_spott

The single-arm dumbbell swing builds power and explosiveness throughout the lower body, more specifically the hips and lower back. The exercise also improves muscular strength in the shoulders and cardiovascular endurance.














dm us ⏩ for more information
8400095888

(Quadrup arm and leg raises)⏩👇








Quadruped with alternate arm/leg raises. This exercise prepares the athlete for the proprioceptively more challenging and more dynamic exercises of the trunk. It specifically engages the multifidi d the deep transverse spine stabilizer and extensor of the lumbar spine. The athlete should position herself on all fours and brace the abdominal wall. While maintaining a midrange/neutral curve of the lumbar spine, the athlete should raise the right arm and the left leg (opposite upper and lower limbs) into a line with the trunk, while preventing any rocking of the pelvis or spine (excessive transverse or coronal plane motion). If it helps to maintain alignment, the athlete may use an object, such as a foam roller or wooden dowel, placed along the spine, for added tactile feedback. The leg should be raised only to the height at which the athlete can control any excessive motion of the lumbo-pelvic region. She then performs the exercise by raising the left arm with the right leg. Progression: a physioball underneath the trunk can provide significantly more proprioceptive challenge because of its unstable surface. The goal is to maintain lumbar stability while the opposite arm and leg are raised slowly. .

Cat and camel.👇more



Cat: Sink your back down towards the floor and lift your head up at the same time, sticking your tailbone out to make a curve with your spine. Take a big breath out at the same time. Camel: Tuck your head and tailbone in, arching through your spine as to mimic a camel hump. Take a big breath in at the same time.





.