Favorite Core Exercises

[poet]

elephant rolls are really effective

[POPPSY]

Exercise for Beginners – Flexibility

 

Why you need to stretch

 

 

 

Flexibility is important because having flexible muscles allows your joints to move through a full range of motion. You need a certain amount of flexibility to move smoothly, avoid muscle tension and to keep your body protected from injury.

 

Stretching is one way to keep the body flexible, especially the muscles that are tight as a result of bad posture. Although stretching is typically the most overlooked part of an exercise routine, it's an important one and, for many of us, the best part of the workout.

 

Why Should You Stretch?

 

• You'll improve your performance and reduce your risk of injury
• You'll reduce muscle soreness and improve your posture
• You'll help reduce lower back pain
• You'll increase blood and nutrients to the tissues
• You'll improve your coordination
• You'll enjoy exercise more and help reduce stress

How to Stretch

 

1. Your best bet is to stretch after your workout when your muscles are warm and you're ready for a cool down. You don't have to stretch before your workout but, if you do, make sure you do it after the warm up. Stretching cold muscles can cause injury.
2. When doing static stretches, don't bounce. Hold a comfortable position until you feel a gentle pull on your muscle. It shouldn't hurt and bouncing could cause you to pull a muscle.
3. Try to hold each stretch for 15-30 seconds to get some long-term flexibility benefits.
4. You can also stretch between strength training sets and you may want to perform light stretches throughout the day to deal with tight shoulders, neck and lower back.

When you stretch after the workout, try to hit all the muscles you used, paying close attention to any chronically tight areas.

 

 

[seanarcher]

leg raises, basic crunches.btw, ano bang exercises ang makakatulong makatanggal ng fats sa abdominal and oblique area? jogging lang ba talaga?

[nerdyOgre]

squats, deadlift, crunches.

[andrew_ryan13]

ab ripper x, i hate it but i love it

[Paulmc]

Squat and Deadlift

[rooney10]

Of course, there is.

 

What kind of workout do you want? Is it FMS or weight lifting that people usually do?

 

Hi Sir!

 

Would you know an FMS and Kettle bell work out program that is sports specific? I'd like to tailor my work out to improve my football game. (soccer) I tore my ACL and despite the operation and 8 months of rehab, i cant seem to get my VMO and quad strength back. I think I need a change in program. The problem with football is that its more strength, quickness, and agility specific. Lots of fast movements and changes in direction.

 

Thanks!

[PhilKBClub]

Hi Sir!

 

Would you know an FMS and Kettle bell work out program that is sports specific? I'd like to tailor my work out to improve my football game. (soccer) I tore my ACL and despite the operation and 8 months of rehab, i cant seem to get my VMO and quad strength back. I think I need a change in program. The problem with football is that its more strength, quickness, and agility specific. Lots of fast movements and changes in direction.

 

Thanks!

 

 

Just a question.

How's your hip adbuction and external rotation?. The answer might lie there. the main muscle actions that take place at the hip when kicking a ball are internal rotation and hip flexion. This often results in poor functioning at the opposing muscle groups(external rotator and abductor groups etc). You only as strong as your weakest link. Getting propper hip function back(if that's what was lacking) could get your quad strength back in no time.

 

The FMS is not a program but a system. It's designed not to add fitness uppon disfunction in the founder of the screening his words. So do not just pick up a bell(or any other tool for that matter) and start cranking up reps. First know your limitations and work on those. We need to have exersise progressions, but also regressions if required.

 

Hope this helps,

Nico D'haenen.

[Olympus]

Hi Sir!

 

Would you know an FMS and Kettle bell work out program that is sports specific? I'd like to tailor my work out to improve my football game. (soccer) I tore my ACL and despite the operation and 8 months of rehab, i cant seem to get my VMO and quad strength back. I think I need a change in program. The problem with football is that its more strength, quickness, and agility specific. Lots of fast movements and changes in direction.

 

Thanks!

 

quick question: what is your current program like??

 

can you move without any discomfort or pain if it requires sudden change of direction or lateral movement??

[rooney10]

Hi Sir!

 

Would you know an FMS and Kettle bell work out program that is sports specific? I'd like to tailor my work out to improve my football game. (soccer) I tore my ACL and despite the operation and 8 months of rehab, i cant seem to get my VMO and quad strength back. I think I need a change in program. The problem with football is that its more strength, quickness, and agility specific. Lots of fast movements and changes in direction.

 

Thanks!

 

 

Just a question.

How's your hip adbuction and external rotation?. The answer might lie there. the main muscle actions that take place at the hip when kicking a ball are internal rotation and hip flexion. This often results in poor functioning at the opposing muscle groups(external rotator and abductor groups etc). You only as strong as your weakest link. Getting propper hip function back(if that's what was lacking) could get your quad strength back in no time.

 

The FMS is not a program but a system. It's designed not to add fitness uppon disfunction in the founder of the screening his words. So do not just pick up a bell(or any other tool for that matter) and start cranking up reps. First know your limitations and work on those. We need to have exersise progressions, but also regressions if required.

 

Hope this helps,

Nico D'haenen.

 

Yes sir, this helps! Thank you.

 

A big problem for me know is a difference in size with regard to left leg (quad, vmo, itb and hamstring) compared to right. But my rehab doctor told me its normal after rehab because of atrophy. According to him that just because its not as massive, its not as strong. I finished rehab already. My problem now is im having a hard time playing because I seem to injure my good leg. Example, span of 6 months, I've pulled my calf twice, hamstring twice, and was even diagnosed for sacro illial lumbar strain. This is really because of over compensation because my brain still thinks my left leg is injured.

 

I do feel that my left quad and calf is weaker still thats why im trying to do both compound and isolation exercises on it.

 

 

quick question: what is your current program like??

 

can you move without any discomfort or pain if it requires sudden change of direction or lateral movement??

 

Hi Sir, I start out with 10 minute slow jog, then 30 minute interval training on the tread mill. i've been doing a lot of isometric exercises (single leg squats, lunges) barbell squats, deadlifts. Also been doing pull ups, , military, bench, dynamic rows, on a 5 rep, 5 set program. Also, dumb bell snatches, power cleans, leg press, hamstring curls. So yeah, not a lot of work on my hips. Just planks, hanging leg raise,s regular crunches. This is split over 3 days a week. I'm trying to find an inexpensive rocker board and wobble board. I was told that leg extensions shouldnt be done by acl victims.

 

the only discomfort that i feel is that when i run, or do ladder drills, my left leg doesnt feel as strong. then my left calf and quad vibrates a lot. so i assume it fatigues faster. no pain... maybe its just psychological. hehe

 

Thanks sir!

[Olympus]

Yes sir, this helps! Thank you.

 

A big problem for me know is a difference in size with regard to left leg (quad, vmo, itb and hamstring) compared to right. But my rehab doctor told me its normal after rehab because of atrophy. According to him that just because its not as massive, its not as strong. I finished rehab already. My problem now is im having a hard time playing because I seem to injure my good leg. Example, span of 6 months, I've pulled my calf twice, hamstring twice, and was even diagnosed for sacro illial lumbar strain. This is really because of over compensation because my brain still thinks my left leg is injured.

 

I do feel that my left quad and calf is weaker still thats why im trying to do both compound and isolation exercises on it.

 

 

 

 

Hi Sir, I start out with 10 minute slow jog, then 30 minute interval training on the tread mill. i've been doing a lot of isometric exercises (single leg squats, lunges) barbell squats, deadlifts. Also been doing pull ups, , military, bench, dynamic rows, on a 5 rep, 5 set program. Also, dumb bell snatches, power cleans, leg press, hamstring curls. So yeah, not a lot of work on my hips. Just planks, hanging leg raise,s regular crunches. This is split over 3 days a week. I'm trying to find an inexpensive rocker board and wobble board. I was told that leg extensions shouldnt be done by acl victims.

 

the only discomfort that i feel is that when i run, or do ladder drills, my left leg doesnt feel as strong. then my left calf and quad vibrates a lot. so i assume it fatigues faster. no pain... maybe its just psychological. hehe

 

Thanks sir!

 

Just to assure you, yes it is normal to have a size differential after rehab and surgery...

 

If you do deads and dynamic rows right, they require a lot of hip activation...

 

Perhaps you just need to learn how to re-activate your hips and loosen up your hip flexors..

 

curiously, where do you train??

[rooney10]

Just to assure you, yes it is normal to have a size differential after rehab and surgery...

 

If you do deads and dynamic rows right, they require a lot of hip activation...

 

Perhaps you just need to learn how to re-activate your hips and loosen up your hip flexors..

 

curiously, where do you train??

 

 

Hi Sir!

 

i train in renaissance fitness center.

 

I've been curious about using therabands for hip activation. Do these help?

[Olympus]

Hi Sir!

 

i train in renaissance fitness center.

 

I've been curious about using therabands for hip activation. Do these help?

 

in ortigas???

 

that's one wayu to activate the hips.. but there are also other hip activation drills...

 

I'm not that far from you I'm based in Shaw blvd

[Christian_19]

hanging leg raise, russian twist, crunch!

[Palakol]

New favorite: One-arm Pushup.