🏋🏼♂️ BENEFICIOS 🏋🏼♂️
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📚 Múltiples articulos científicos nos desmuestran a diario que el entrenamiento de fuerza es capaz de mejorar varios aspectos importantes de nuestra salud.
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🧠 Encontramos que, mejora significativamente las posibilidades de sufrir depresión y otros trastornos mentales. Mejora la autoestima y la seguridad y confianza en uno mismo. Mejora la función cognitiva, la capacidad de atención, de concentración, de memoria...
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❤️ A nivel de salud cardiovascular, se ha demostrado la reducción de la presión arterial, mejora de los perfiles lipídicos y una mejor condición vascular. Lo que reduce la incidencia de enfermedades como la hipertensión, hipertrigliceridemia, hipercolesterolemia, obesidad, prevención y mejora de la diabetes II...
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💪🏼 También encontramos mejoras a nivel físico, obviamente. No solo la mejora del aspecto físico, que es lo que la mayoría de población únicamente percibe. Sino, una reducción del dolor lumbar, reducción de molestias artíticas, mejoras en la funcionalidad y en la postura, mayor independencia, menor incidencia de fracturas y lesiones, mejor control del movimiento...
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🙄 El entrenamiento de fuerza puede cambiar tu vida por completo. Mejora completamente la calidad de vida del sujeto desde el minuto uno, aunque los mejores beneficios son a largo plazo. Es mucho más que simplemente hacerte más fuerte y más musculoso...
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📚 https://www.ncbi.nlm.nih.gov/m/pubmed/22777332
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#aestheticbyscience #aesthetic #fitness #bodybuilding #motivacion #motivation #powerlifting #gymmotivation #pressbanca #entrenamiento #muscle #saludable #nsca #mensphysique #hammerstrength #gym #powerexplosive #salud #avantfitnessclub #health #healthy #fit #science #strenght #foamroller #foamrollerworkout
1 minute ago
8
A 60 second video is far too short to provide any nuance or detail.
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But I did my best 🤷♂️.
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In the mean time here are some interesting points to consider when it comes to the question of:
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“To foam roll or not to foam roll? “
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❌ Foam rolling does not get rid of “knots” in your muscles 💪.
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❌ Foam rolling does not “lengthen” your muscles or make lasting changes to flexibility.
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❌ Foam rolling will not help the rehab process when returning from injury.
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❌ Foam rolling does not “release” anything.
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Unless you’re doing it on your stomach. Then at most it might release some trapped wind 💨.
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BUT
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If you feel like foam rolling before a workout helps you to train better; and you have the time to do it; who am I to tell you to stop 🛑.
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Many times the warm up process is as much about getting into the right frame of mind, as it is about anything else.
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Just make sure you aren’t foam rolling at the expense of exercise.
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Missing those last 3 sets of squats because you ran out of time, is not a good excuse if you spent the first 15 minutes of the session on “soft tissue work”.
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Rant over 🎤 🖐 .
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#foamrolling #foamroller #mobility #flexibility #rehab #yoga #pilates #crossfit #mwod #squat #squats #deadlift #workout #monday #mondaymotivation #myth #mythbustingmonday #personaltrainer #chichester #fitness #fitnessmotivation #gym #glutes #selfie #bodybuilding #recover #health
2 minutes ago
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4
Wanting to learn more about how to effectively use your foam roller? This Saturday, Dr. Jose Simon from Simon Spine - Chiropractors for Athletes, Injuries & Wellness will be here hosting our first ever Foam Rolling Workshop! During this workshop you'll learn how to properly use a foam roller before and after exercising to increase flexibility and speed up recovery time so you can achieve faster results.
This workshop is *FREE* so please sign up online now as spots are limited! If you have a foam roller, please bring your own since we will only have a few available to lend out. There will also be foam rollers available for purchase!
18 minutes ago
5
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ℹNO TE PASES EL ROLO POR LOS LUMBARES!
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👍🏼El rolo se ha convertido en una herramienta muy común entre los levantadores de pesas para mejorar la movilidad y disminuir la tensión en distintas partes del cuerpo.
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🤔Sin embargo parece haber una confusión en cuanto a cómo utilizarlo.
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❌Puede parecer que pasárselo por el área afectada sea la forma más obvia de hacerlo, pero en algunos casos no resulta ser la manera correcta de hacerlo.
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👍🏼Un ejemplo de esto son los lumbares, donde la mejor manera de aliviarlos en pasando el rolo por la espalda alta.
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✅En primer lugar, al colocarlo en esa parte de la espalda se incrementa la extensión toráxica.
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👍🏼Luego se contrae la zona media y se bajan las costillas al limitar la extensión lumbar.
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✅Finalmente se arquea la espalda alta sobre el rolo para favorecer aún más la extensión toráxica.
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❌Por el contrario, al colocar el rolo sobre la espalda baja se aumenta la extensión lumbar, por lo que la zona media se afloja y las costillas quedan extendidas.
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👎🏼Como resultado de esto se tiene que las articulaciones de la columna no son movilizadas de manera efectiva y se produce una extensión lumbar exagerada.
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❌No olvidemos que hoy en día la mayoría de las personas tienen una espalda encorvada probablemente por estar sentadas por largos períodos de tiempo.
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👎🏼Al sumarle las pasadas de rolo por los lumbares se produciría una mayor curvatura en la espalda, lo que generaría dolor en la columna y un acortamiento de los músculos de la espalda baja.
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ℹEsperamos que te sirva esta información y no te olvides de etiquetar a alguien que le pueda servir!
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📚Fuente:
@pheasyque @lustrengththerapy
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ℹ💪🏼🇦🇷
20 minutes ago
83
Have you ever observed a child's bedtime routine? It usually involves a bath, a story, maybe a special drink or scented calming lotion. But as adults we plop into bed with our bright blue lights on our phone, the television blasting-completely revved up from the day. .
Lately I have adopted a bed time ritual that prepares my body to wind down. Sometimes I use a foam roller and I lay on it vertically to open up my spine and my shoulders. I also bought this warming pillow that is filled with dried cherry pits. It is probably the only thing I microwave these day lol and it gets nice and warm. I place it on my shoulders or on my abdomen and it really calms my nervous system. At the same time I light a diffuser and I put a few drops of lemongrass or another calming blend of oils in and I allow the fragrance to fill the room. Sometimes I also light a few unscented candles which gives my room a warm glow. Then I take some melatonin and I am usually asleep in 45 minutes. What is your bedtime routine?
#bedtime #bedtimeroutine #unwind #relax #aromatherapy #foamroller #melatonin #holistichealth #holisticnutritionist
30 minutes ago
288
M.O.T.I.V.A.T.I.O.N. 🎵 👂
Where do we get this thing everyone tells us to find 🤔 Is it natural? Innate? Dependable? Constant? Unlimited? Guaranteed? 🤓
In my opinion, it’s absolutely none of the above. Because MOTIVATION is truly rooted in DISCIPLINE.
Motivation can be fleeting much like an emotion.
Discipline, however, that requires a choice, a will, a decision ... all independent of a feeling or “feeling motivated.” I’m asked alllllll the time where I “get my energy” - “how do you have so much” - “where does all that motivation come from” .... ⁉️⁉️ Well, I don’t have the exact answer (I do know I was made to be this way 😏) But every day I have a CHOICE to make about how I conduct myself and my life. I’m far from perfect and fall short of goals and achievements all the time, but it’s not about “perfection” but rather, setting one’s mind to discipline oneself in areas of life that DO require discipline in order to yield desired results. *mouthful* 🤓
This translates into most facets of life. What I find so divine about this concept is DISCIPLINE ULTIMATELY YIELDS MOTIVATION - bc after enough disciplined time is spent, motivation becomes a bi-product of seeing the positive results manifest. AND RESULTS ALWAYS MOTIVATE!
And that my friends, is your
#mondaymotivation 🥳 p.s. try your next
#absworkout w/
#foamroller & you too can diiiieee 💪🏽 and make Weird-ass 🤪 faces like meeeee 😜
#youknowyoulikemyweird #motivation #strong #happy #illforceyouintohappy #chavonnegetyourlifeon #keepingitreal #beyou #loveothers #workout #moveyourbody #feelgood #fitnessmotivation #fitlife #fitgirl #healthy #itsnotfitnessitslife #miamilife
39 minutes ago
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10
My feet have been killing me today at work...been getting worse for months with the more running I’m doing. I know what’s causing the pain; crazy tight plantar ligaments (and I have super strong arches which can actually cause problems in itself). Been going minimal barefoot for years now and never had issues like this (it has in fact alleviated all of the problems I previously suffered from having collapsed arches and weak ankles). Anytime my feet do get tight it’s usually relieved by a little calf/achilles stretching....but literally nothing has been working lately.
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I could barely walk when I got up this morning, it eased off after some movement and anytime I sat down everything seized up again (I’d imagine this is what old people feel like). Anyway I came across a video claiming that tight plantar fascia actually comes from tight hips and glutes (which makes sense after a 20 mile run yesterday). I did about 5 minutes of the stretches here and almost immediately felt normal again...like a massive weight was lifted off me. I was able to stand up and walk about completely pain-free for what felt like the first time in ages! .
I guess everything’s connected...like a giant spiders web...so if you pull on one bit it causes a problem somewhere completely different. This is worth a try for anyone suffering from painful feet...forget poisonous anti-inflammatory drugs, foot supports and all that malarkey...get some deep stretching done. I’m going to have to start stretching properly if I want to run longer distances. Off to do some proper deep stretching yoga type stuff now and see if I can restore some balance in my body....oh yeah and the evil foam roller will be making an appearance too 😭😳🤬
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#stretching #stretchingforrunners #foamroller #foamrollinghurts #tightmuscles #tighthipflexors #runnersproblems #marathontraining #yoga #sorefeet #tightplantightglutes #plantarfascia
1 hour ago
9
MOBILITY MONDAYS ✅⠀
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IMPORTANCE OF HAMSTRING FLEXIBILITY🧘🏻♂️⠀
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Research has shown a link between tight hamstrings and lower back pain. The amount of clients I’ve worked with over the years who have super tight hamstrings is astonishing! Literally most football players have them 😂⠀
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I recently strained my back in the gym doing deadlifts and as part of my recovery program I’ve been making sure I stretch my hamstrings.⠀
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This is one of my top stretches for the hamstrings! ⠀
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Tag a friend below if you know they have flexibility issues⬇️
1 hour ago
25
‼️ AUTOMASSAGE Trapèze supérieur ‼️ .
Les automassages consistent, comme leur nom l’indique, à se masser seul sans l’aide d’un partenaire. C’est d’ailleurs ce qui en fait son plus grand avantage !
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Ses bienfaits ne sont plus à prouver tant sur le plan musculaire que sur le plan énergétique
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➡️ Quels sont les avantages ?
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✅ Dénoue les raideurs musculaires
✅ Améliore le sommeil
✅ Diminue le risque de blessure
✅ Améliore la récupération
✅ Améliore la posture
✅ Améliore l’amplitude articulaire
✅ Améliore les performances
✅ Diminue le stress
✅ Augmente l’énergie
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Plus d'informations sur les automassages et la pratique sur notre Blog SavoirSentrainer.com
➡️ Lien dans la BIO
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PRENDS SOIN DE TOI !
2 hours ago
0
48
Experience the benefits of foam rolling and myofascial release in this one-of-a-kind class. CP Restore repairs muscles and joints with a combination of Reformer movements and functionally programmed TriggerPoint™ Therapy myofascial release. This signature class is proven to reduce cellulite and muscle soreness as well as increase performance and reduce the risk of injury.
*Not recommended for those affected by osteoporosis, diabetes, high blood pressure, varicose veins, or pregnancy .
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#clubpilates #newclass #pilates #dopilatesdolife #pilateslife #reformerpilates #foamroller #triggerpointtherapy
2 hours ago
10
Power Through the 4th Whistle
Roller Derby Podcast
017 -- Skater Guide to Roller Derby Gear Part 3 -- Top FIVE favorite Secrets!! Power Through the 4th Whistle's 3 part series on how to shop for roller derby gear! How do you know what's good? What do you need? What's important? What isn't? Here in part 3, I share my FIVE FAVORITE SECRETS to a better derby experience. Smell better, special protection to certain parts of your body, intact toe nails....you know, the good stuff. ;-) Find this podcast episode and more by subscribing to Power Through the 4th Whistle Roller Derby Podcast on Apple, Spotify, Anchor, Stitcher, Google, pretty much anywhere podcasts are found!
Save the episode and send it on to any skaters in your league that have questions about gear and how to shop for it. Jackie can clear the fog and break down the facts and opinions based on lots of asking around and personal research. Jackie is NOT sponsored and makes recommendations based on research and experience.
Want to know how you can support the podcast? Visit our derby design store at https://power4thwhistle.threadless.com.
Want to sponsor the podcast? E-mail power4thwhistle
@gmail.com.
Follow our facebook page at: http://www.facebook.com/powerthru4thwhistle.
Hit us up on Twitter:
@Power4thWhistle
#rollerderby #rollerskating #podcast #powerthru4thwhistle #powerthrough4thwhistle #power4thwhistle #gear #skates #skategear #skatelife @steakswear #steakswear #protectyourtoenails #smellbetter #foamroller #tigertail
#reveleready
2 hours ago
10
Libertação Miofascial: é uma técnica bem conhecida entre praticantes de várias modalidades desportivas. Acredita-se que o rolo usado para libertação de tensões, também auxilia na prevenção de possíveis lesões. Isso porque a libertação miofascial atinge de forma mais profunda com pressão o tecido e em especial as fáscias.
O método norte-americano proporciona o relaxamento dos músculos, diminui tensões crônicas, melhora o desconforto muscular, dores e mobilidade. O uso incorreto da musculatura, más posturas, treinos intensos, stresses e problemas emocionais causam lesões musculares e, consequentemente, o enfraquecimento da fáscia.
A pressão excessiva causa nódulos sobre os nervos e músculos que são popularmente conhecidos como pontos de gatilhos. Quando isso ocorre, o corpo fica desalinhado e seu funcionamento é afetado. A consequência é imediata no desempenho durante a atividade física e no bem-estar de maneira geral. Mas afinal, a libertação miofascial previne lesões? Com o relaxamento da fáscia, é possível prevenir possíveis problemas, segundo GRAY COOK!
Exercício: Libertação Miofascial no médio e pequeno glúteo.
tem como objetivo “desbloquear" as fáscias dos músculos dessa região, deverá sentar-se sobre o foam roller e cruzar uma das pernas. O instrumento deverá fazer um movimento de vai e vem sobre os glúteos, enquanto sente que está atingindo regiões com maior tensão. (Cook 2003)
#triggerpoint
#gluteos
#pervencaodelesoes
#performance
#squats
#foamroller
#strecth
#mobility
#tension
3 hours ago
8
Happy Monday, folks 🤗
I just did a nice little chest + shoulder workout and finished with some foam rolling bc my legs are soooooooore 😅 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anywayyyy I hope your Monday is awesome, you get lots of things accomplished, and enjoy all the things God has in store for you today! 💗💗💗
3 hours ago
22
Day 7 foam roller and Day 8 total body workout. Combined both days. Why does the foam roller always have to hurt 😣
3 hours ago
5
🏋️♂️ Motivational Mondays 🏋️♂️
When in pain, the one person all of us in F45 search for is
@hannah.priya #ourinhousephysio 😁😁 Hannah comes to rescue with her favourite things
#foamroller #tennisball #baseball 🙈🙈
Profession and passion definitely did go hand in hand for her. Read below as she explains why : "Science was always my favourite subject from childhood and I wanted to become a gynaecologist but as I couldn’t get a free seat in medicine I still wanted to get into the medical field and took up Physiotherapy. I got into the Fitness Industry in 2008 and being a Physio with the Anatomical background it made Fitness more interesting to me to understand human body movements and patterns in Exercise even more. And after working in a gym as a Fitness instructor, Physio and a Personal trainer for almost 8 years I got introduced into F45 of which I found it way more interesting as I felt its one of the best innovations by MR. ROB DEUTSCH - the founder of F45 into the fitness industry because of the Amazing Protocols,
Creative programs and plenty of variations each day and amazing transformations in people’s life which motivates me each day and gives me immense satisfaction for working in F45. It’s a complete pleasure to help others in need being a Physio and Fitness Instructor and see amazing results. Have learnt a lot all these years and will keep on learning more and more.
Thankful to Deepti and Adith for giving me this amazing platform. Loving it. ❤"
#f45nungambakkam #teamtraininglifechanging #ourtrainersstory #inhousephysio #angelindisguise
4 hours ago
36
Who says binge watching TV has to be a GUILTY pleasure? Grab your foam roller and turn it into a healthy routine!
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For $10 apiece, foam rollers have got to be THE most underrated tools in the gym.
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Used correctly, they can improve your range of motion and alleviate muscle soreness. But– and this is big but– they have to be used properly!
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Foam rolling in the wrong places, for the wrong duration, using the wrong intensity, won’t have the same benefits, and can actually aggravate your nerves! Not what we’re going for!
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I’ve taught foam rolling for years, both in classes and one-on-one. It’s very simple once you get the hang of it! But first you have to understand its basic principles and how to design a custom routine for the needs of YOUR unique body.
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Myself, I like to combine foam rolling with instrument assisted soft tissue mobilization… and a good hour or two of ABC’s “The Bachelor” or “The Bachelorette”! (
#NotAshamed .)
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It’s all about building healthy habits into your existing lifestyle.
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Contact me for coaching: www.ProgressiveGym.com
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#foamroll #foamroller #foamrolling #personaltrainer #personaltraining #personaltrainers #seattlegyms #capitolhillseattle #trainathome #progressivegym
4 hours ago
16
⚠️RollerFoam⚠️
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🚨Para nosotros es muy importante que el paciente salga de la sesión con los ejercicios/recomendaciones que debe seguir en casa para mejorar, y no que el tratamiento acabe al finalizar la sesión
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☝🏼Una de las herramientas que recomendamos es el RollerFoam, que ha demostrado grandes beneficios:
- Disminuir la tensión muscular
- Reducir el dolor muscular
- Mejorar el rango de movimiento - Automasaje
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🗣Tanto si eres o no deportista, te lo recomendamos!
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#intecma #fisioterapia #rollerfoam #foamroller #physiotherapy #sport #rehab #barcelona
4 hours ago
68
