14/11/2021
Chasing golden hours 🌅
Nico Di Pierro Health, Fitness & Nutrition Advisor
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Health, Fitness & Nutrition
The human body is an extraordinary machine able to do things we can not even imagine.Unleash all these skills by having the right Healthy habits , the appropriate Eating plan and last but not the least a proper training program. Set yourself in the right position in order to achieve your goals in the most enjoyable way.The media and the current Society is filling us up with so many information mor
14/11/2021
07/11/2021
I have never seen a b***y like that… Can I taste it? 👅🐑
03/11/2021
Living endless summers since Sept ‘19 ☀️
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09/10/2021
Whether you have been suffering of groin pain, tightness or you are simply stuck with a plateau on the big lifts, it is likely that your adductors are not working correctly.
Instead of strengthening them with the classical hip adductor machine, which being an open chain exercise has little carryover on more complex activities, try this split squat variation and teach your brain to sense the heel and inside part of the foot 🦶
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08/10/2021
Stop being obsessed on keeping that arch at the foot at any circumstance.
As the knee travels over the foot we should see the arch dropping with a foot biased in pronation, this is mid stance phase of gait. This should happen while squatting or doing any derivate activity.
As the ankle goes through a position of relative plantar flexion to dorsiflexion the foot should go from a more supinated to a more pronated position. If this doesn’t occur then you might experience pinching pain at the front of the ankle
Apply this drill to teach your arch to come down and you will notice improvement in ankle dorsiflexion 🙌
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10/09/2021
Hip internal rotation allows to efficiently access hinge and squat based movements, a lack thereof, might results in compensatory pattern that can transfer down and up the chain. ⚠️
Stop spending hours contorting yourself in tedious stretching pose and work on restabilsh relative motion at the pelvis
Take care of your hip IR with this backward camporini deadlift. ✅
Exercise credit:
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02/09/2021
Squat deeper instantly ☝️
Ever since I got exposed to the ‘s model I start better appreciating the importance of relative motion at the pelvis. It is define by the capacity of the ilia and sacrum to move independently as oppose to as a single unit.
During the squat, the first 60 degrees are characterised by a position of counternutation at the sacrum, successively from 60 to the sticking point (90-120) the sacrum nutates to then re-counternutate at the very bottom.
This alternation of sacrum positions can be limited if the muscles above the level of the trochanter are concentrically oriented.
The goal of this activity is to reacquire proper pelvis mechanics to allow an easier squat.
20/08/2021
Goodbye and see you soon 🇮🇹🇦🇪
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19/08/2021
Metabolic conditioning 🏋️♂️⏱
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11/08/2021
What a feeling…
Finally I have been able to finish two sessions completely pain free
I truly believe everything happens for a reason… This time away from work has allowed me to focus more on my self. I decided to fully tackle the rx hip shift that has been tormenting me for years causing a lot of pain and dysfunctions up and down the chain.
Over the course of the last 2 months I have dropped significantly intensity and volume to allow pain to subside and work on this asymmetry.
In this time I got particularly close to PRI (posture restoration institute) and I can’t thank enough for the tremendous infos he shares on You tube
Also I started to dive in the ‘s method characterised by compression and expansion and the importance of the transverse plane
I dove into gait mechanics as well thanks to understanding the importance to train early stance and not driving the knee forward loading the hell out of the quad
Another great source of inspiration has been with the importance of maintaining the “stack” pelvis aligned over the ribcage.
It is incredible how much knowledge these guys are sharing out there for free and I cannot express my appreciation for everything they are doing.
Looking forward to understanding better their notions and incorporate them into my and my clients’ training program
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10/08/2021
Whether you are an experienced trainee or an untrained individual, you can’t deny that excessive lordosis is a quite common posture dysfunction. That tends to tilt the pelvis anteriorly and flare the lower ribs.
This prevents correct breathing mechanics and alter trunk musculature activation.
Being able to reset and engage full diaphragmatic excursion through balloon breathing is a common practice in physical therapy aiming to lessen low back pain and other muscular skeletal dysfunction.
If you want to know how to incorporate diaphragmatic breathing hit me up or read the protocol utilised in the study referenced
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2971640/
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09/08/2021
Apulian’s sun hits you differently ☀️
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