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4 Steps for the Perfect Push Up! □ 1. Extend Your Legs 2. Tilt Your Pelvis Backwards 3. Protract Shoulder Blades (Top Position) 4. Aim for a Neutral Head Position #calimove #pushups

Une publication partagée par Calisthenic Movement (@calimove) le le 18 Mar 2019 à 5 h 02 m PDT

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Hollow Body vs. Straight Back -------------------------------------------------------------- People often ask us why we're rounding our back while doing Planks. ❔ The main reason why we aim for this position is the better activation of the serratus anterior & the Abs. □ If you want to know more about this topic you should check our new YouTube video. Link in our BIO. ⬆

Une publication partagée par Calisthenic Movement (@calimove) le 2 Mars 2018 à 4 :01 PST

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How to Squat! For the Perfect Squat you need sufficient hip and ankle flexibility. 1. (Top Left) ✔Hold your upper body in a nearly vertical line. ❌Don't bend your upper body forward, if you can't get any lower with your hips. 2. (Top Right) ✔Aim for a neutral spine and engage your back muscles. ❌Don't lose tension in your upper body and avoid rounded shoulders. 3. (Bottom Left) ✔Your heel stays on the ground the whole time. ❌Don't go deeper, if you're not able to stay on the ground with your heel. Ignore the outdated opinion that the knee shouldn't travel in front of your toes! If you go into a correct deep squat with outward rotated hips, a neutral spine and heels that stay on the ground, your knee will automatically travel a little bit in front of your toes. This isn't a problem, it's normal! □□ YouTube Tutorial coming in the next months. Stay tuned!

Une publication partagée par Calisthenic Movement (@calimove) le 10 Sept. 2017 à 3 :45 PDT

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How to do a proper Push Up?! You might heard that you should avoid outflared elbows during a push up, but the question is why? □ When it comes to Push Ups you want to □ ✔Train our muscles ✔Avoid Injuries If you abduct your arms to a 90° angle you will bring your shoulders in an unstable position. ❌ This 90° angle will close the sub-acromial space (space where your rotator cuff tendons live) and you are more likely to impinge your rotator cuff tendons. ☇ The 90° dregree angle decreases your range of motion in the shoulder joint. If you go as deep as possible you will hang in your structures instead of stabilize them. This position will also put more stress on your neck (shrugged neck) □ If you choose a position less than 90 degrees (I suggest 10°-45°) you put your shoulderblades in a better position to stabilize the shoulder joint through the movement + you will achieve a wider range of motion without damaging your shoulder. This will improve your strength and the ability to build muscle in an optimal way. ✔ Of course you can do Push Ups with a wide arm placement, but you should never abduct your arms to a 90° angle. Outflared elbows also won't help you to hit your chest optimally, so aim for an A-shape instead of a T-shape position! #calimove

Une publication partagée par Calisthenic Movement (@calimove) le le 4 Sep 2017 à 3 h 25 m PDT

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