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09/09/2021
What should you do when you have to skip the workout? Correct! Stay with Totalfit on your phone.
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22/08/2021
Download Totalfit App and have a rest today.
But start your new week with Totalfit
21/08/2021
Music is a great helper in long monotonous sports.
The body catches the rhythm of the music beat and begins to move on autopilot mode, which significantly helps to reduce fatigue.
The psychological state that occurs in an athlete in response to monotonous and lack of impression activities, in modern psychology is called the state of monotony. As a result
▪️premature fatigue
▪️weak attention and alertness, ▪️overestimation of time intervals
▪️irritability..
Emotions caused by music slow down the development of fatigue and increase performance level.
What is your favorite work out music?
The speed skater is an explosive version of the lateral lunge that involves jumping from side to side and landing on a single leg, then touching the ground. It challenges the lower-body muscles, including the quads, hips, and glutes, and the cardiovascular system, while training lateral movement.
Benefits
1. Builds strength and power in the glutes, hamstrings, and quads
2. Improves stability in the ankles, knees, and hips
3. Works core strength to maintain balance and upright position
4. Cardiovascular challenge that also builds endurance, balance, and coordination
5. Requires no equipment
How to perform Speed Skater?
Starting position
⚫️Stand keeping your core tight and back flat as you bend slightly forward
Coaching tips:
🟡 Perform a small jump to the right. As you do, bring your left leg behind you and tap the ground. At the same time, bring your left arm in front of you toward the opposite foot
🟡 Now, jump to the left, bringing your right leg behind you and your right arm in front of you toward the opposite foot
🟡 Repeat the movement, alternating back and forth
08/08/2021
“You need to associate with people that inspire you, people that challenge you to rise higher, people that make you better.”
Joel Osteen
Have coffee or meal with an individual who teaches you something valuable
High Knees are a cardio-intensive exercise performed at a fast pace. It engages your core, strengthens all the muscles in your legs, gets your heart rate up and improves momentum, coordination and flexibility. Because of the many physical benefits, high-knees are incorporated into a wide variety of workouts. They’re also relatively easy exercises to perform because they can be practiced anywhere — no gym or equipment required.
How to perform this?
Starting position
⚫️Feet are hip width apart
Coaching tips:
🟡 Keep up your torso upright
🟡 Stay on toes
🟡 Bring each knee toward chest
How to perform Box Jumps?
Starting position
⚫️Standing with feet hip-width apart and your arms at your sides
Coaching tips:
🟡 Send the hips and arms back to load up for the jump
🟡 Jump and land softly in a partial squat on tStay light on the balls of your feet
🟡 Stand up with knees and hips fully locked out on top of the box to complete the rep
🟡 Step down off the box with the arms back to jump again from the loaded position
25/07/2021
24/07/2021
THE THREE METABOLIC PATHWAYS
A metabolic pathway is a series of steps found in biochemical reactions that help convert molecules or substrates, such as sugar, into different, more readily usable materials.
There are three metabolic pathways that provide our muscles with energy: the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.
The phosphagen pathway dominates high power, short duration efforts: things that take less than 10 seconds but require a huge power output. Think a few reps of a heavy lift, or an 100-yard dash.
The glycolytic pathway acts in the 30 second to 2 minute range, and powers high power efforts that last a little bit longer than 10 seconds! Think Tabata squats, or short, intense workouts like “Fran”, “Grace” etc.
The oxidative pathway provides energy for all longer, lower-powered aerobic activities. Think longer, less intense workouts like “Murph”.
Total fitness requires training each of these pathways. For that we attempt to balance the effects of the three.
The diamond push-up is a compound exercise that works your chest, core, back, shoulders, triceps – even the quads and glutes. How to perform this?
Starting position
⚫️Get into a standard push-up position but with your thumbs and index fingers touching under the chest - making a diamond shape with the hands
Coaching tips:
🟡 Tight core
🟡 Lower until chest touches the floor
🟡 The body should maintain a straight line throughout the movement
🟡 Elbows should be back and tucked on the descent
🟡 Maintain neutral head position
🟡 Return to the starting position with locked elbows and straight body
17/07/2021
Read a book for 15 minutes from your book list every day.
What's the last book you read?