Seven Essential Movements in Personal Training

Written by Fitology Malaysia on . Posted in Fitology News, Trainer's Blog, Uncategorized, What's New

By Errol Fung

Oftentimes when we think about exercise and going to the gym, we think classes, machines and free weights. Most gym-goers visit the gym to train aesthetics and work on a single muscle group. Common goals are to get bigger biceps, toned triceps and a bigger chest.

A major downside to training aesthetics, or what some call “vanity muscles”, is that this kind of training often does not help to increase your quality of life by making everyday activities easier.

On the flipside of aesthetic training is what the fitness industry calls functional training. This means, training your muscles to do what it’s supposed to do, and working more muscles in compound movements. In simpler terms, getting more results with less work.

There are seven primal movements that your body was made to do. These are:

Push

The muscles involved in pushing are the triceps and chest. These are common vanity muscles for the ladies and gents alike.

What is it good for?

Toning fUntitledlabby arms, firming up the chest and provide some lifting effect. Time to perk up those babies, you hold the power girl!

Pull

Pulling is a very common everday movement. If you know how to push, you must know how to pull. Pulling works your legal guns (biceps. Just in case you didn’t know) and back muscles.

What is it good for?

These are fantastic for your posture from a long day behind the desk. It also works wonders for your confidence!

Squat

My oh my! Squats, squats and squats.. The squat should be staple to a workout as handbags, shoes and shades are to the Malaysian woman. Apart from working the thighs, think how amazing a round and firm butt would look in those tight designer jeans!

What is it good for?Pic 2

That Kim K. or the J. Lo look. Well, perhaps, not as bodacious but, you catch my drift.

Lunge

A close partner to the squat, the lunge is another important movement that we need to master. In order to be fit and healthy, we need to be able to get up from the floor and stand with minimal limitations. This exercise helps the body to stay limber into our golden years. It also helps to kick up those hamstrings and force the cellulite away for a more toned look.

What is it good for? Maintaining movement and strength in the lower body and ensuring your thighs look as hot as your round firm butt!

Twist

This is one of the easiest and most natural of the seven movements. I have had clients who didn’t even know that they could twist! Our desk-bound existence has made us forget what its like to use our body. Twisting actively fires the core muscles and promotes our underlying physical stability.

What is it good for?

Maintaining balance when we are active, it also helps to tone your abs!

Bend

To bend may also mean to lift, and it is another fundamental movement that is used in our daily lives. When we bend, this helps us work that toned back that we all dream for, but beware how you bend it involves the integrity of our spine. Many a time, injuries like slipped discs or prolapsed discs happen due to a weak back or a bad bend form when lifting things.

What is it good for?

Preventing spine injuries and giving you a nice toned back!

pic 3Walking, running and jumping

How many steps do we take a day? 1000? 2000? More than 2000? It is estimated that the average desk jockey usually takes anywhere from 3000-6000 steps a day. The walking movement is critical as it is the most commonly used of all the movement patterns in our daily lives.

What is it good for?

Healthy and strong joints, to ensure that stay moving and pain free into your old age. It also keeps your cardiovascular system in check, helps burn fat and keeps you breathing right!

 

Do you have questions regarding any of the seven movements? Send us a message on our facebook page (fb.com/fitology) and we will get back to your questions as soon as we are able!

 

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