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Djupare Benböj

Det finns två komponenter: dina ben och din rygg. De flesta människor kan faktiskt göra djupa benböj om de är beredda att offra deras rygg, så en del av det handlar om att få bättre extension i din rygg, specifikt din bröstrygg.

Jag har haft bland de sämsta benböjen jag har sett. Värre än alla mina kunder. Det ledde mig till att göra det till mitt mission att göra de djupare och bättre.

De allra flesta människors benböjsbekymmer kommer från mittenlinjen av kroppen, inte från fotlederna eller vaderna. Fotledsstelhet är ett resultat av en längre kedja av händelser.

Bålstabilitet ger höftmobilitet. Höftmobilitet ger dig de komponentarna du behöver för att göra ett benböj med en bra arbetsfördelning.

Gör 2 plankor, 10 sekunder långa med 5 sekunder mellan. Sedan, gör en sidoplanka i 15 sekunder. Sist, gör 5 laterala(sido) utfall så djupt du kan, djupare och djupare.

Prova dagens första benböj.

Om den fortfarande är dålig, lägg dig på rygg över en pilatesboll, sträck på dina armar och stretcha över den. 30 sekunder. Sedan, stretcha dina höftböjare och framsidalår genom att dra din fot upp mot rumpan medans du är nere på denna knä på golvet. Var säker att spänna rumpan på det benet som du stretchar. Det kommer att intensifiera stretchen i höftböjaren och framsida lår automatiskt.

Prova dagens andra set benböj. Det borde redan bli mycket bättre och du borde bara kunna fortsätta varva mellan alla de övningarna och de kommer förbättras ännu mer.

Men om de fortfarande är knepiga, slutligen, gör en mobilitetsövning för dina fotleder.




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