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Improve Your Flexibility and Stability with Range of Motion and Balance Exercises: A Guide to Enhance Your Strength Training Program
Improve Your Flexibility and Stability with Range of Motion and Balance Exercises Intro Video
What is the benefit of adding range of motion and balance exercises into your strength training program.
Bag Kicks inside foot
Aim for 20 to 30 repetitions; remember you are tapping the bag, not trying to kick the bag hard
Split Stance Hales
Split Stance Hales is a range of motion exercise designed to work the hamstring's lower back and shoulders
20 repetitions each side
Arm raises off the bar
Arm raises off the bar is a range of motion exercise that is great for strengthening and increasing the flexibility of your shoulders.
Boxes are a range of motion exercise that helps develop flexibility in the hips, low back, and shoulders.
20 repetitions on each side
Catch and Release
Catch and release is range of motion exercise that helps develop flexibility in the low back, shoulders and core
Moving Bird dog
Moving Bird dog is a balance and core-strengthening exercise
Bodyweight exercises are the best place to start if you are new to exercise or have taken a long break. Using your own body's resistance is a great way to develop strength, endurance, range of motion, and balance. The great thing about bodyweight exercises is that you can perform them virtually anywhere.
Here at my Top 10 Body Weight Exercises For Beginners
Watch The Body Weight Exercise Video Tutorials Below The Photos
The Wall Sit is an isometric exercise that involves the contraction of muscles without any movement in the surrounding joints. You are simply holding the position in one place. The wall sit is excellent for beginners because it is easy to perform and has a limited chance of injury. It's also a great warm-up exercise because it brings blood flow to your muscles and joints. One of my favorite reasons to do wall sits is that it helps you get used to that burning sensation during exercise.
When performing the wall sit
The low step-up exercise. It's excellent for beginners and for those who have knee problems. You have a super low risk of injury because of its low impact, and it's great for working on balance and muscular endurance. Any platform that is 12 to 24 inches will work.
When performing the step up
Before you move on to a weighted squat, it is an excellent idea to ensure good strength, range of motion in your hips and knees, and balance.
When Performing The Adjustable Step Bodyweight Squat
The Overhead Pull Down is an example of a tension exercise. This movement requires you to flex the targeted muscle, which is your arms and shoulder blades. The better you create a mind-muscle connection, the more significant the intensity of the exercise. It may be challenging, in the beginning, to raise your arms in the air repeatedly, but over time, you will get stronger and be able to create more intense flex. You can use this exercise as an upper-body warm-up or active recovery between your weighted exercises.
When performing the Overhead Pull Down Tension Exercise
The modified push-up off the bar is an excellent exercise for beginners so that you can eventually transfer to a floor push-up.
When Performing The Modified Push-Up Off The Bar
This an excellent exercise for beginners because the get-ups from the front are low impact and performed anywhere.
To Perform Get-Ups From The Front
7. Stair Dips
The stair dip is an excellent exercise for beginners who want to strengthen their triceps and shoulders.
To Perform Stair Dip
The Modified Tricep Push-up is a great bodyweight exercise for beginners who want to strengthen their triceps. It is an excellent way to transition into a full tricep push-up.
To Perform The Modified Tricep Push-Up
The High Plank is an isometric exercise that is great for beginners. The High Plank is excellent for the muscular endurance of your upper body and core.
To Perform The Modified Tricep Push-Up
Dead Bug is an excellent exercise for beginners who want to strengthen their core and hip flexors. Start by lying on the floor with your head and back flat.
When Performing The Dead Bug
A good goal would be to hold for 60 seconds. Once you have mastered this exercise, you can move on to making the pose more challenging by putting an exercise ball between your legs and holding a medicine ball over your head.
Wall sit VIDEO TUTORIAL
Adjustable Step-Ups VIDEO TUTORIAL
Once you have mastered the basic step, you can be more aggressive and move on to a higher platform.
Adjustable Step BodyWeight Squat
Tension arm pulls VIDEO TUTORIAL
MODIFIED PUSH UP OFF THE BAR
Get-ups VIDEO TUTORIAL
Stair Dips VIDEO TUTORIAL
MODIFED Tricep Push-UPS
High Plank VIDEO TUTORIAL
Dead Bug VIDEO TUTORIAL
Chad Derowitsch, MBA