Intermediate Tutorial 1: The Bowler скачать в хорошем качестве

Intermediate Tutorial 1: The Bowler

Let's build on what we've learnt in the beginner's tutorial and progress to some more complex and demanding patterns! Please ensure you have mastered the patterns from the beginner's tutorial to some extent before trying these ones as you will progress much faster! Here I share one of my favourite rope flow exercises, the 'bowler'! It has two variations, a 1-part version and a 2-part version, the latter being a simpler pattern from which I would recommend you start. The fact of placing one hand behind the head whilst the other scoops upwards from below provides an excellent stretch under load across the body which can be reciprocated on the other side of the body to create an awesome dynamic mobility and cardiovascular drill. Why is this kind of pattern superior for training the core than situps/crunches for example? 1) It's integrated - the whole body is participating in this movement and you are teaching your body to balance and find tension under load. Keep strong in the core or your form will fall apart, stiffen up too much and you will burn yourself out in seconds. Find the right balance between the two. You are aiming for a calm and focused strength, not a teeth-gritting, chaotic kind of strength. 2) It works on the contralateral fascial 'slings' of the human body - specifically the Anterior Oblique Sling, which is the connection via connective tissue of the internal and external oblique muscles on one side of the body with the adductor muscle in the leg on the other side (contralateral). A quick search online will demonstrate what this is this if you are lost! The point being you are developing balance in both sides of your body as you train this elastic recoil-like mechanism known as the 'serape' effect, which is absolutely fundamental in our ability to generate power, be it simply the act of walking, sprinting, kicking, throwing, punching and so on. I will touch upon these principles further in future posts to explain it better for those interested! So try this out and let me know what you think! Are your abs on fire?? #ropeflow #spiralflowropes #mobility #strength #serape #power #abs #core #cardio #workout #athlete #training #balance ----------------------------------------------- www.spiralflowropes.com Instagram: @spiralflowropes Facebook: www.facebook.com/spiralflowropes