By Ingrid Loos Miller
This straightforward, authoritative consultant exhibits triathletes of all degrees easy methods to successfully power teach at domestic with useful strikes that problem the physique in a number of planes of movement to reinforce balance and ignite the neuromuscular approach for greater functionality. specific directions allow you to include the useful power education version into your latest education plan. The publication encompasses a ready-made, Read more...
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Extra info for Functional strength for triathletes : exercises for top performance
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Move your arm from your hip to above your head, as if you are doing the backstroke. Photo 17: Backstroke Start 42 Photo 18: Backstroke Finish Functional Strength for Triathletes These two movements, calf roll-outs and IT band roll-outs are also used for self-myofascial release as discussed in Chapter 1. Photo 19: Calf Roll-outs Photo 20: IT Band Roll-Outs Calf Roll-outs With the foam roller perpendicular to your body, place one calf over the roller. Cross the other foot over, crossing your feet at the ankles.
You should feel the muscles in your abs. Focus Point: Don’t let your hips sag. Photo 27: Swiss Ball Plank 50 Functional Strength for Triathletes Swiss Ball Side Plank Lie sideways on a mat, resting on one elbow. Place a Swiss ball between your knees and squeeze. Lift your body off the floor and hold. • • • • • Areas targeted: Obliques, abs, and hip adductors (move leg toward the body). Increase the difficulty by moving your elbow out. Make the exercise easier by removing the ball and bending your knees.
There should be some tension in the straps. Step backward with your one leg crossing behind the other. Lower your body until your support knee is bent at least 90 degrees. Return to the starting position and repeat. • • • • • Areas targeted: Core and hips. Increase the difficulty by moving your feet closer to the TRX anchor. Make the exercise easier by moving your feet away from the TRX anchor. You should feel the muscles in your core, spine extensors, glutes and hamstrings. Focus Point: Don’t let your back foot hit the ground.