4 foundational beginner exercises скачать в хорошем качестве

4 foundational beginner exercises

Okay, so we're gonna talk about what I consider to be four of the most important foundational beginner movements, that you really need to master these four movements, in order to be able to move onto more advanced exercises. So the four movements that we're gonna talk about are squat movement, a push movement, so we'll talk about a push-up, a pull movement, so we'll talk about a row, and an abdominal exercise, and I'm gonna talk about a crunch today. Let's start by talking about a basic squat exercise. Before you try to get fancy and do it with any kind of equipment; mastering a squat with your own body weight is really important. I'm gonna show you a side view and a front view and we'll talk about a few different things that can go wrong with a squat and why it's important to correct those issues. What I've got here is a little step that's right about the right height for me, so that when I squat down I can actually touch it with my bottom and then stand back up. And that's gonna allow me to get the right depth but it's gonna stop me from falling over. That can be a good starting point when you're learning how to squat. You wanna position yourself a little bit in front of the step, so that when you sit down, it's like you're sitting back. You don't wanna be squatting in front, you wanna be squatting right where I am. I want your knees to stay in line with or behind your toes. That's one of the first things that are really important to know, is the positioning of your knees. If your knees come over your toes, it actually pushes your body right forward. It can cause your heels to lift up and places a great amount of pressure on the tendons and ligaments surrounding the knee. So, it's really important that we keep our knees in line or behind our toes. We wanna sit our bottoms, back. And we wanna try to keep our back flat. We wanna avoid arching or rounding the back. We wanna keep everything nice and straight. And we wanna keep all of the core muscles engaged so they're helping to keep our body in an upright position. Another thing that we wanna try to avoid is going too low in the squat. If you come all the way down here, once you get past about parallel to the floor, your pelvis will start to tuck under and your low back will start to round. And that's gonna lead to bad form. And over time that can lead to injuries and poor posture. I really wanna make sure that we're focusing on keeping our knees in line or behind our toes. We wanna stop just a little bit lower than my seat. I would actually want to stop where my legs are parallel to the floor and just coming back up nice and slowly. Okay? The squat movement is a really important foundational movement for all of the leg exercises. If you can get a squat right, then you'll be good for all of your step ups, lunges and any other jumping and running type movements that begin in the hips. The next exercise that we're gonna look at in our four foundational movements, in a squat, push, pull and our core exercise, is the pushing movement. For today, we're gonna have a look at a push-up. A push-up is a really important exercise to master. Before we start trying to lift heavy weights, laying on a bench doing a bench press, we wanna be able to keep our body in a nice flat plank position and balance ourselves and be able to push our own body weight. When you're a beginner, rather than starting on the floor, it might be helpful to start with some kind of a bench or a step. What I'm gonna do, I'm gonna actually drop all the way onto my knees and I'm going to use the bench or the step. And this is our starting point for a push-up, okay? And you can progress your way up onto your toes and then you can progress your way down onto the floor. There's lots of ways that you can make it more advanced. If you wanna have a look at some of the other videos on our website, that'll give you lots and lots of different ways to do push-ups. This is a really nice starting point. One of the issues that a lot of people have with doing a push-up is that they stick their bum up in the air and their core is not engaged. It puts a lot of pressure on the front of the shoulders and it gives you a really poor body posture. The important thing is to make sure that you've got a nice straight line from your knees all the way up to your shoulders. And when you're coming down, you wanna lead with your chest. A finishing point, your chest should be in line with your hands, okay? We don't wanna have the face in between the hands and we don't wanna have the belly in between the hands. Alright? Nice flat straight body. Keep your abs nice and tight. Try not to let your low back arch or round. http://www.fitnessenhancement.com/per... http://www.fitnessenhancement.com/per... http://www.fitnessenhancement.com/per...