6/19/2023 0 Comments Dynamic fitness heroMove on to MobilityĪt this point, you’re ready to move. Doing too much will take you out of the headspace needed to attack the weights, and can actually make you sleepy. In other words, in order to stay alert and amped to train, go easy on the rolling, and use it only to release tension in your tightest areas. This is the mode known as rest and digest-the opposite of fight or flight-in which your body wants to recover. If your hamstrings, quads, lats, or other areas are feeling particularly tight, you’re welcome to roll those out as well, but Pogue cautions that rolling has a relaxing effect on the body, down-regulating your nervous system into a parasympathetic state. Linger over any areas that feel especially tender, taking a deep breath and letting it out slowly, to encourage greater relaxation. Roll the length of these muscles slowly, up and down, spending 30 seconds on each. If you sit at a desk all day, it’s sure to be tight, and that restricts your ability to do a variety of movements safely and efficiently, including any pressing, pulling, or rotation you have planned for your workout. Next, roll out your mid back (thoracic spine). According to Pogue, these muscles are “chronically tight” on just about everyone, due to excessive sitting, and they also play a major role in keeping the pelvis in the proper position during exercises, so it’s important to get them to relax and be able to move better before you begin training. You’ll know when you’ve found them, because they will be tender (especially your piriformis). Aim specifically for your tensor fascia latae, a muscle that lies on the side of your hip, extending halfway down the side of your thigh, and your piriformis, which lies behind your glutes, roughly halfway between the side of your hip bone and the inside edge of your butt cheek. This is an especially good idea when you’re training first thing in the morning or on a cold day, but if you don’t have the time, or you want to go straight into warming up your muscles directly, find the stretching area or any other open space and pick up a foam roller or other self-myofascial release tool.īegin rolling around your hips. “We have a greater capacity to move through ranges when the body is hot,” says trainer Sam Pogue. This is just to raise your core temperature and help you to sweat. If you can spare 5 minutes, go to the treadmill or exercise bike, and walk on an incline or pedal at a moderate pace. The volume is chock full of workout routines, helpful training tips, and definitions for just about every gym-related term you've ever wanted to know. For a full compendium of fitness knowledge, check out the Men's Health Encyclopedia of Muscle.
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