Evy's Massage & Personal Training

September forests of Siberia 🍃🍂😚

Just before my Australian adventures started… Golden autumn in Siberia 🍂🧡

Muscle compensation.
Almost all of us, being cut off from active interactions with the outside world, were forced to adapt our training to home conditions.
How do you select physical exercises for your home training?
In fact, understanding where muscle imbalances are hiding in your body is very important. Which muscles habitually take on the main load, leaving no chance to work out those zones that really need attention and training. I think everyone has noticed how the right side is much more involved in full body exercises, such as pull-ups, push-ups, cycling, even running.
In addition to this, the muscles of the front surface of the body are developed (and, as a result, contracted) more strongly than the back. Bach side of the body is overstretched as a result of daily habits and lifestyle (sitting position, bad posture); therefore, when looking at the body composition, we notice "tightness" forward: and when doing physical exercises, this tightness does not disappear, but only consolidates into familiar patterns. It is very important to diagnose body composition on time and understand which exercises will help overcome these comfortable but not useful patteons. Otherwise, we can enhance wrong patterns and make the dis balance even worse.

Returning to the splits. Today we have the ocean and the sky reversed. The city is almost washed away, on the ankle-deep water, fragments of palm trees and tropical bushes float everywhere.
Remember in the last post I recommended that you create as many relaxation factors as possible so that the nervous system does not interfere with stretching? If I advise you to pull the split lying on your back, gently, slightly changing the position, bending and unbending the knee, then I recommend starting the transverse middle split with prolonged relaxation in the famous exercise named fold. In this exercise you pull your upper body (and ideally, lie on the floor in front of you with your chest) towards your legs apart. And as soon as you manage to lie down, you can rest in this position for a couple of minutes, slowly spreading your legs with your hands. The easier it is for your body to relax in a state of stretching, the easier it will be for it to create comfortable conditions for painless and non-traumatic splits.

Do you know the main secret of successful splits?
Relaxation of the nervous system. We need to reduce the intensity of the signal to the muscle, weaken it. When we sit down in the familiar from insta photos "split" and press the longitudinal split with the weight of our body, we often feel fear and discomfort. Therefore, in order to achieve optimal relaxation, I would suggest pulling the longitudinal split while lying on your back. Firstly, it is in this position that we can really relax and spend quite a long time (and even take a nap 😂), and secondly, we will be extremely careful. The latter is important, because many of us have thigh biceps - a very vulnerable place, chronically suffering from overexertion or improper, through force, history of stretching. If this is your case and the discomfort in the back of the thigh upsets and in every possible way makes your dream of enjoying a spectacular split - try after active warming up and preparatory exercises, perform the main stretch on the split while lying on your back.

A pleasant and uncomplicated sport.
This phrase has become especially popular now when you need to move, but you don't want to or there is nowhere to move 😂
The best way to enjoy fast results without torturing yourself - organise short, but intense work outs which can be done during the day. For example, 20 minutes in the morning and evening. The most important thing that turns on, even if you have very little time and there is no time left for a full workout, is a feeling of satisfaction. And, of course, the general activation of the nervous system. Imagine you were sitting at the computer for two hours, and then you went out to jump rope for 5 minutes. Time takes no more than a smoke break. Technically, quickly, creates a sense of satisfaction, allowing you to temporarily escape from business and problems.

Effective, time-friendly and scientifically based system