Simple things everyone should do - Stability
I've started shooting archery again, and joined a forum to learn as much as I can. In doing so, I've broadened the audience to this here little fitness blog. :-)
This post is a simple thing on what every can do, regardless of their sport, to get fitter, quickly and simply. Normally I write in short-hand, but today I'll use my big boy words.
Priorities:
I've talked about this before. Unless you are a specialized athlete and at an elite level, you should always have these four priorities:
Stability
Personal trainers and infomercials talk about core strength. And it means different things, depending on who you talk to or what is for sale. To my way of thinking, stability is the root quality we need to train. The ability to support a given posture under stress, fatigue, or load. Whether you ski, ride horses, shoot guns, or lift weights, you need stability - a base from which to perform.
The novice needs to focus on static training, that is planks, side planks, and bridges.
1. Planks
A plank is essentially a push-up position. Your body is held in a perfectly straight line from ankles to neck, with no bend or angle at your hips. You can do this with hands on the ground, or elbows on the ground; feet on ground or elevates. Start with a basic push-up position plank. When you can hold for a minute, drop to your elbows. The next progression is raising your feet. After that try planking with hands on an unstable surface. Then feet on an unstable surface.
2. Side Planks
Just what the name implies. Your body will make a perfectly straight line from neck to ankles, but you will face sideways instead of toward the ground. One arm is on the ground, the other in the air. Train both sides equally. A minute per side is a good goal. As with planks, you can progress difficult by changing angles and stability of the surface.
3. Bridges
This is basically an upside-down plank, with a few key differences. Lay on your back. Bent your legs so that both feet are flat on the ground. Bring your arms up and place your palms on the ground near your head. Raise your body toward the sky. As your spine gets stronger and healthier, you will also develop range of motion in your hip flexors. The goal is to develop as high of an arch as possible, decreasing the distance between your hands and feet.
Most people aren't healthy enough for full bridges right away. The best way to start is with your shoulders supported on a bench. As you get stronger, move more of your body off the bench. You'll know when you are ready to do bridges from the ground.
That's it for today. Next week I'll talk about Mobility drills, but not the kind that your physical therapist would prescribe. These will get your heart racing and gradually prepare you for endurance drills.
This post is a simple thing on what every can do, regardless of their sport, to get fitter, quickly and simply. Normally I write in short-hand, but today I'll use my big boy words.
Priorities:
I've talked about this before. Unless you are a specialized athlete and at an elite level, you should always have these four priorities:
- Stability
- Mobility
- Endurance
- Strength
Stability
Personal trainers and infomercials talk about core strength. And it means different things, depending on who you talk to or what is for sale. To my way of thinking, stability is the root quality we need to train. The ability to support a given posture under stress, fatigue, or load. Whether you ski, ride horses, shoot guns, or lift weights, you need stability - a base from which to perform.
The novice needs to focus on static training, that is planks, side planks, and bridges.
1. Planks
A plank is essentially a push-up position. Your body is held in a perfectly straight line from ankles to neck, with no bend or angle at your hips. You can do this with hands on the ground, or elbows on the ground; feet on ground or elevates. Start with a basic push-up position plank. When you can hold for a minute, drop to your elbows. The next progression is raising your feet. After that try planking with hands on an unstable surface. Then feet on an unstable surface.
2. Side Planks
Just what the name implies. Your body will make a perfectly straight line from neck to ankles, but you will face sideways instead of toward the ground. One arm is on the ground, the other in the air. Train both sides equally. A minute per side is a good goal. As with planks, you can progress difficult by changing angles and stability of the surface.
3. Bridges
This is basically an upside-down plank, with a few key differences. Lay on your back. Bent your legs so that both feet are flat on the ground. Bring your arms up and place your palms on the ground near your head. Raise your body toward the sky. As your spine gets stronger and healthier, you will also develop range of motion in your hip flexors. The goal is to develop as high of an arch as possible, decreasing the distance between your hands and feet.
Most people aren't healthy enough for full bridges right away. The best way to start is with your shoulders supported on a bench. As you get stronger, move more of your body off the bench. You'll know when you are ready to do bridges from the ground.
That's it for today. Next week I'll talk about Mobility drills, but not the kind that your physical therapist would prescribe. These will get your heart racing and gradually prepare you for endurance drills.
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