NOW I’M NO DANCING AFICIONADO (I’LL LEAVE THAT TO MY YOUNGER BROTHERS), BUT I DO KNOW THAT IT’S IMPORTANT TO KNOW CERTAIN MOVES.
MOST OF THE TIME, PEOPLE GO TO THE GYM TO DO EXERCISES. THERE ARE, HOWEVER, A FEW SMART COOKIES WHO GO TO THE GYM TO WORK CERTAIN MOVES. ACTUALLY THEY’RE CALLED MOVEMENTS.
GENERALLY A MOVEMENT IS DIFFERENT FROM AN EXERCISE. AN EXERCISE IS TYPICALLY MEANT TO WORK ONE MUSCLE OR MUSCLE GROUP. A MOVEMENT IS MEANT TO USE MULTIPLE MUSCLE GROUPS TO COMPLETE A MOVEMENT THAT IS NATURAL FOR YOUR BODY.
THINK ABOUT SOME MOVEMENTS THAT YOU USE IN YOUR LIFE. WE’VE ALL GRABBED A BAG OF GROCERIES AND PICKED IT UP AND PUT IT IN THE CAR. WE’VE ALL STEPPED UP ON A STOOL TO GRAB A BOX HIGH UP IN THE CLOSET. WE’VE ALL DROPPED OUR KEYS AND BENT OVER TO ONE SIDE TO PICK THEM UP.
THE AMAZING THING IS THAT WE CAN ALL THINK OF SOMEONE WHO HAS THROWN OUT THEIR BACK DOING THESE THINGS. TRUST ME, THERE ARE PLENTY OF PEOPLE WHO WORK OUT AND ARE MOSTLY FIT WHO INJURE THEMSELVES DOING THESE NORMAL TASKS.
ONE REASON IS THAT THE FITNESS MEDIA IS CONSTANTLY EMPHASIZING EXERCISES AS OPPOSED TO MOVEMENTS. IF YOU PAY ATTENTION TO FITNESS MAGAZINES YOU’LL REGULARLY SEE THE TITLE “8 CRITICAL EXERCISES TO BLAST YOUR BICEPS!” OR “5 TERRIFIC EXERCISES FOR TONED THIGHS.”
FOLLOWING THE ROUTINES FROM FITNESS MAGAZINES MAY RESULT IN MORE MUSCULAR BICEPS BUT YOUR BACK AND THE REST OF YOUR BODY IS SAYING “WHAT AM I, CHOPPED LIVER?”
TRY A MOVEMENT BASED APPROACH. HERE IS A SAMPLE FULL BODY MOVEMENT BASED PROGRAM THAT YOU CAN FOLLOW.
1. ALTERNATING DUMBBELL LUNGES FOLLOWED BY REGULAR PUSH UPS, 4 SETS OF EACH, 10-15 REPS OF EACH.
2. 1 ARM DUMBBELL SQUAT PRESS FOLLOWED BY MACHINE LAT PULL-DOWN, 4 SETS OF EACH, 10-15 REPS OF EACH.
3. FLAT DUMBBELL BENCH PRESS FOLLOWED BY BENCH STEP UPS HOLDING DUMBBELLS, 4 SETS OF EACH, 10-15 REPS.
YOU SHOULD SEE THE EVERYDAY MOVEMENTS BUILT INTO THESE EXERCISES. WE’RE NOT GETTING TOO FANCY WITH THE SETS AND REPS. JUST DON’T USE WEIGHT THAT DOESN’T LET YOU COMPLETE THE ENTIRE RANGE OF MOTION, AND DON’T USE A WEIGHT THAT YOU CAN DO MORE THAN 20 REPS WITH.
NOW YOU’VE GOT THE MOVES. IT’S UP TO YOU TO WORK THEM.
regular superhumans 