Unless you challenge yourself on a regular basis, you can make extra profits, especially when it comes to structural integrity. Challenges reveal weaknesses, encourage, and (if you are like most semi-masochistic lifters) they are fun. While there are all sorts of athletic benchmarks – such as bench presses in body weight and walking a mile you need less than 6 minutes or hit 100 reps of anything – they often overlook some important factors that contribute to your relative strength, speed and Contribute endurance. Indirectly, these factors can also contribute to your appearance, your lack of profits or possible injuries.
Here are five challenges that measure and improve your mobility, functionality, and body.
– Animal Flow Beast Activation
Activations are like resetting the entire body. It is also a learning experience. You can assess the global stability of your body before you make a workout choice and add external stress during your regular workout.
The idea is to progressively practice activations to expose communication errors along your kinetic chain (s). This is done by adding or removing contact points to determine which body region is the limiting factor.
Begin on all fours, shoulders above hands, hips above knees and knees an inch above the ground. Lift your right foot and left hand a few inches above the floor and hold for a few seconds. Repeat this on the other side.
You can practice this any time of the day, but it's even better if you add it once a week at the beginning of your workout. Here's an example of how to check your body before checking in with tons of repetitions / volume:
- Static animal (do not lift hands) x 60 seconds
- Contralateral limb lift (one arm) x 15 seconds (each side)  If you're having trouble with it, change it by exercising with your hands on a knee or hip instead.
2 – Single Leg Balance
The ability to balance a leg is a key to hip stability. If you've ever had lower back or leg pain (not a traumatic injury), you may be able to save some money by having a mirror or video through X-rays, MRI, and even surgeries. With this challenge, you can usually detect all biomechanically dysfunctional postures from the ground up.
The most obvious example would be that it balances more easily on the one hand than the other, but also a wavering of the hips or a collapse of the hips pay attention to the ankles (ie, compensations) that occur when trying to to maintain an anatomically neutral position.
Next, treat these issues with mobility work, one-sided training, and aerobic conditioning with exercises that allow you to maintain the intensity as high as possible without affecting your ankle postural alignment. You can do this anytime, anywhere. This is what it looks like:
- Eyes open x 30 seconds (each side)
- Eyes closed x 15 seconds (either side)
If you struggle with this, take a step back and practice it with your hands an object. Then work with just one hand on the object and then with a finger until you are completely free.
3 – Backward Bend
The Backbend is one of the best ways to simultaneously build up power and flexibility along the back chain. The lengthening of the ribcage and the articulation of the spine will definitely improve your flexibility and performance in any other exercise.
If you exercise in the afternoon, use it at the beginning of your workout. If you exercise in the morning, use it at the very end of your workout when your core temperature is at its highest.
If you emphasize your breathing while getting in and out of this extreme position, you will also notice an improvement in your lung strength and capacity during the following workout. Here is one of the best examples of how to challenge your back chain with minimal equipment:
- 2 x repetitions of the wall (can go in and out from both sides)
- Bridge to 1-3 reps
Fighting? Relax and practice the wall version with a waist or knee behind as the final position for your hands. Another way to train in and out of the bridge would be on the ground or a higher platform from the position of the crab reach:
Crab Reach: Hip Extension
Crab Reach: Rotate and Reach
4 – Active Slope
Skapular force is probably the most important precursor to bulletproof shoulders. It's a challenge to only be able to guide your shoulder joints through a full circle in both directions while performing a torso motion.
If you go further this step, check with an active hang if the potential of your shoulder (and core) is strong. This is not a "dead" hang. "Instead, you should hold your lats and shoulder blades in place to put your shoulders into the sockets.
You are basically looking for excessive swinging (more obvious) and a tendency to bend (less obviously) the arms that give you clues
This challenge would be a great complement to any warm-up day or active day of rest.  Both arms x 60 seconds
- One arm x 15 seconds (each page)
If you are struggling with these poor people, change them by placing your feet on an object for help (or feet on the ground) a Smith machine setup) one foot works until you are completely free.
5 – Goblet Squat Relative Strength Endurance
The recognition for this challenge goes to Dr. John Rusin, who basically wants you to do that over Think Barbell Squat, if you are not ready, this challenge will disclose weak connections in the co. Hips, shoulders and lower extremities in terms of their stability and overall coordination.
It's a good workout in itself and can be practiced according to the following rules:
- Grab a dumbbell or kettlebell weighing 50 percent of your current body weight.
- Achieve the parallel depth with each squat.
- Avoid ugly compensations with spine, shoulders, hips and feet. Stay as symmetrical and dense as possible.
- Perform as many uninterrupted repeats as possible with a minimum break in between.
- When your shape starts to collapse, stop.
I mostly do Calisthenics days during my own training you will see that I have managed to master this strained challenge with a minimal technical breakdown.
If you're having trouble with it, change with less weight or use the same load and split your volume until you reach 25 repetitions that aim to do them all in one set.
Take the challenge (s)!
Master this and you will have more of your reps, staying stronger through plateaus throughout the range of motion.
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