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Mobilité Du Jour : Exercices En Vidéos

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Whey Native AM Nutrition


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A titre personnel, j'aurais pas trop envie qu'il me rotate le pelvis.

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Je vais te le rotater moi, tu vas voir.

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Prochain meet up

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Et je crois avoir "inventé" (sans doute que non) une variation de la pigeon pose pour étirer à mort le QL + Dorsaux + Epaule.

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Filme un coup qu'on voit ça ;)

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Ca m'intéresse.

Demo needed

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Lors de mon workshop sur le gluten, pré réservation déjà en ligne.

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Damn

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Je me relis et je dis vraiment trop de conneries.

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5XYOGzb.png?1

QVOn317.png?1

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J'aime toujours :D

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Je me sens tout de suite plus mobile.

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Stretching:

Kneeling quad/hip flexor

Split over roller

Cossack squat

Lying glute leg wrap

Anterior shoulder/pectoral stretch

Lat stretch

Levator stretch

Mobility

Ankle mobility knee drives

Thoracic mob elbow touches

Side lying external rotation

Lunge matrix

Overhead squat

Preventative shoulder work

Scap walk-ups

Push-ups

Wall slides

LYTW drill

Seated cable shoulder external rotations

Face pulls

Core

Turkish get-ups

Conditioning

Tempo runs or Tabatas

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30 jours de yoga gratos.

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Adrienne, ça fait longtemps.

Good

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8A45is9.png

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Guest gaeljet
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Actuellement sur la 5 ça parle de pilates, yoga etc, c'est assez grand public mais pour ceux qui connaissent peu ça peut etre sympa pour debuter, par contre ça fait un moment que c'est commencé, donc plutôt à revoir en replay je pense.

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aïe

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Si j'ai la motive, petite routine stretch mob, 15min/jour pour réaliser le grand écart latéral en >2mois.

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Les mecs vous pouvez déjà faire le facial en déficit, ça sert à rien de liker.

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Sous la torture seulement.

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Et encore.

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Bon facultatif, mais faire 10/15 minutes de respiration méditative ça aide beaucoup sur tous les plans.

Debout contre un mur, posture anatomique ou child pose. La musique tibétaine en option.

 

Puis Uttanasana, mains à plat au sol. 

Ca c'est le minimum pour aller plus loin ensuite.

Un peu de downward dog / Adho Mukha Svanasan au besoin.

 

 

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Puis transition au sol sur ça qui évolue sur paschimottanasana dans les 30 secondes. Minimum choper derrière les pieds et coller son front sur les genoux jambes tendues sans tricher.

 

Pigeon pose 3 minutes mini de chaque côté, essayer de se redresser un maximum.

Passage en Halasana 3/4x.

 

Grand écart facial contre un mur, toutes les 15/20 secondes se rapprocher. (long)

Repassage sur paschimottanasana.

 

Ensuite demie fente diverses

  Afficher l'image d'origineAfficher l'image d'origine

 

Bridge contre un mur, full bridge si possible.

Etirements des pecs dans une porte.

 

Puis grand écart latéral en bossant sur l'amplitude et en forçant (long)

Afficher l'image d'origine

Possible de mettre un coussin en dessous pour la progression.

Voilà, en 1 ou 2 mois en fonction du point de départ, grand écart latéral.

15 min jour et c'est plié.

 

Possibles ajout :

 

  • Supta Virasana;
  • Strider ;
  • Cobra;
  • Extended Child's / Utthita Balāsana.
  • Entrecouper chaque étirement d'un prayer squat.

 

Ya surement mieux, plus facile, moins dangereux, plus pratique, plus tout ce que tu veux.

Moi je fais ça, ça marche et je suis gros.

 

 

Prérequis de départ aucun, si ce n'est une position de squat talon au sol, OHS possible pas trop dégueulasse. 

 

 

Voilà, ya zéro détail, du coup c'est pour les questions.

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Ah oui et petit point, ça vaut pour le sport aussi, ça sert à rien de faire si c'est pour se branler, .

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Hof's longest post EVER

 

C'est toujours bon d se branler

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Mes plus long posts sont soit sur mon blog, soit j'ai effacé..

Sinon ya celui sur la patate qui est pas mal.

 

Petite anecdote, une fois j'ai écris un livre de 300 pages sur le sport.

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2Cuhb5R.png

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Quand t'as plus le choix.

 

 

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Guest gaeljet
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Plus le choix?

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Il est tout pété.

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Faut suivre un peu Layne qui est un puzzle.

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 440PS_stretch-out-strap-poster.jpg

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Citation

I think most mobility problems that are identifiable on sensitive tests are weaknesses in the relevant musculature.

 

Comment Picture

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  • Citation

     

     Whatever doesn’t work when you’re walking needs to be fixed

    • Somebody comes in with shoulder pain, they will not treat it – they treat the entire body

    • They worked on the face and jaw – posture, walking changed

    • Harvard Medical released a report that trauma is stored within the fascial network

    • Body is subconscious, brain is conscious

    • If your liver is struggling to keep up (alcohol, antibiotics), this means you can’t absorb protein properly. You get achy joints, muscles don’t recover, tighten up when you sleep at night – digestion has an impact on mechanics

    • Our healthcare only measures sickness, not health

    • Cognitive issues are related to body issues

    • Sight, touch, sound get inhibited from the neural network being overworked (from constant, chronic pain signals to brain)

    • Took 6 hours to release his right adductor, “opened up” his whole body afterwards

    • Our body has two modes – parasympathetic and sympathetic – there is no grey area, 90% of the population is sympathetic all the time, digestive issues, immune issues, back pain, neck pain

    • Human body was designed to heal itself, barefoot running, we were designed to walk 60,000 steps/10 or 11 miles a day. The average person walks less than 2,000 steps a day.

    • Walking is the way the body biomechanically rebalances itself

    • Neck, shoulder, back, ankle pain incidence in New York is 40% less than it is in LA – everybody walks in NY

    • Body pain, disease, and dysfunction correlated to less walking

    • Walking can deal with depression

    • Sitting down crushes the diaphragm

    • Body has to be able to respirate, digest, and sleep

    • Sitting in a full squat forces diaphragmatic breathing – you can’t breathe in your shoulders in this position

    • We don’t walk and we sit too much

    • Anterior chain is tight, pulls neck and shoulders forward – causes weight to be over the forefoot

    • If you stretch everything, it is not corrective, you need to stretch the muscles that are tight

    • Rotation and gravitational force, muscles are continually fighting against gravity, when one is tight and doesn’t do its job, all the others have to compensate

    • SCM is tight, it’s from opposite adductor being tight

    • Fascia covers every muscle, every organ, every tissue, holds 75% percent of our nerve endings, 75% of our lymph nodes, holds most of the water in our body. Fascia has 100 trillion cells – about 100 times more than the brain and the gut

    • 60% of the fascia in our body is between our neck and the pelvic floor

    • Massage should occur along the fascial lines

    • Fascia is your inside skin, it wraps the muscle fiber, wraps the belly, wraps all the muscle around it, wraps the bone, and it wraps the organs

    • If a hip is out, the fascia puts a tight line through the obliques so that is helps lift the hip

    • Knots are the brain’s best way to maintain posture, alignment, balance, and control through all the compensations

    • Releasing muscles and getting alignment, the order is super important, if you don’t, the body will fight you – be sequential and do it within the lines of force

    • Sitting causes fascia of anterior chain to tighten, anterior tilt causes tight traps (Post. Chain) because the brain thinks you’re falling over

    • Tight neck and tight traps – primary reason is the quads are too tight

    • Soleus and Traps tightness – top line on the traps directly tied in with the soleus

    • Ankles and wrist are connected – elbows and knees are connected – shoulders and hips are connected – if wrists can’t get back for push ups, work on ankles, wrists open up

     

     

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Merci pour les citations.

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J'ai triché.

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Pas grave.

Flouente ine ineglishe

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✅ Découvrez la boutique et les NOUVEAUX suppléments All-musculation ❗️

Compléments AM Nutrition ? Coaching H & F ? Le livre AM ? Accessoires ?️‍♀️



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