Developing a balanced drive routine that targets your whole body can be difficult. If you are looking for a way to simplify your training sessions, you can try to spit them in traction and push sessions.
It is a common training division, especially for upper body training training. But the instructor of Pilates, Gemma Folkard, says that it is also something that you can apply to lower body training, even if you train without weight.
“Push movements include pumps, squats and shoulder presses,” said Folkard. “They cause muscles that extend or straighten the joints, such as chest, triceps, quadriceps and shoulders. These generally move away from the body.”
“Traction movements include pull-ups, rows and lifting earth. They cause muscles that bend or fold the joints, such as back, biceps, hamstrings and rear deltoids.”
Why are lower body “traction” exercises?
The push movements of the lower body, such as squats and slots, are training staples, but there are many advantages to incorporate traction exercises into the routine of the day of the leg.
“The lower body traction exercises benefit the posterior chain,” explains Folkard. This includes muscles along your body such as hamstrings, glutes and bottom.
They can also strengthen hip flexors, in which many people experience weakness due to excessive sitting.
“We know that the stretching of these muscles is useful, but often” tight hip flexors “can also mean weak, or at least less flexible and dynamic”, explains Folkard.
“In short, they are underused and therefore other muscles, especially around the spine, will compensate to compensate,” she said. “This is often where back pains slip, via postural ineffectiveness.”
The lower body “traction” exercises could also help knee pain.
“The previous traction exercises will also benefit quadriceps, which are essential for knee stability and basic functions such as walking, racing and more explosive movements such as jump and kicks,” explains Folkard.
Pilates training less than three strokes
Folkard shared a low body traction training inspired by the Pilates that you can try at home, inspired by his post above.
Everything you need is a strip of resistance, but Folkard says that these exercises can also be effective with your body weight.
Lights down legs
Representatives: 5-6 on each side
- Lie on your back, your hands by your sides and your palms down, and loop the strip around your feet.
- By maintaining a neutral basin, attracting the legs at the top of the table, so that the knees are directly above the hips and maintained at a 90 ° angle, with tibias parallel to the ground. Scouring the feet and pressing slightly in the strip to find a certain tension.
- Spread one side when the other slips.
If you want to make this decision more difficult:
- Take your hands behind the head and lift the chest while continuing the movement, as demonstrated in the video above. This recruits more muscle groups and creates an entirely integrated exercise for the whole body.
Shooting of the shoulder bridge
To watch
Representatives: 6-8 on each side
- Lie lying down, with the group completed around your feet. Lift the hips and spine of the carpet so that you are supported by the upper back, arms and feet. Keep the coasts lower to draw towards the hips so that the lower back remains elongated.
- By holding this shape, on your expiration, pull a leg to the body, leading against the resistance of the loop band. Place it on inspiration and change.
Pulling the standing leg
To watch
- Hold on with the group completed around your feet, hands behind your head or on your hips.
- Put a knee in the body and take a break during a fraction of a second before turning it back to the ground and changing.
- Complete six to eight repetitions on each side.
