^^Gym Rob.

 

 

Principi

  1. yt The 4 Bodyweight Moves Ancient Warriors Used To Build An Unbreakable Core
  2. Ginnastica isometrica. Iniziare con tenute brevi ripetute durante la giornata, poi allungare le tenute diminuendo le ripetizioni.

 

 

applicazione, break in round hands, tra le possibili dell'escursus

- quella che carica tutto la spinta C sul braccio

- usare l'altra mano per poggiarla sul lombare di C per accompagnare C verso mio braccio a cui si appoggia. Qui devo stare attento a non spingere lateralmente.

- circonduzione spalla

- non avanzare col corpo per non allarmare C, semmai e' il braccio che recede

 

 

Mia routine

step up

yt Step Up - Mattia Beltrame

Ponte

yt Glute Bridge Mistakes that Will RUIN Your Lower Back

Mattia Beltrame  >>> | Sinor/videos

 

Prasara Yoga - Plow Transitions

this video shows the five principal transitions between the Plow pose and other five basic poses:

  1. Threading Arm to Plow
  2. Downward Facing Dog to Plow
  3. Shouder Bridge to Plow
  4. Prone to Plow
  5. Shinbox to Plow

https://liquidmotionct.com/licensed/bridge-to-plow-2/

 

  1. yt Mobility Routine 01 | 4 Exercices | Tutorial + Follow Through
  2. yt Intuitive Mobility Routine
  3. yt Intuitive Mobility Full Body Routine
  4. yt Low Flys Rotations + Active Hang | Attivazione & Patterning | Pull Session_
    1. cuffia dei rotatori. 2. torsione avambraccio con elastico

https://www.youtube.com/watch?v=oYGD9AndkoQ

 

 

step up

yt Step Up - Mattia Beltrame

 

Contrasto all'eta'

  1. yt 5 Bodyweight Exercises Navy SEALs Use to Defy Aging
  2. yt 3 Semplici Esercizi a Casa che Superano la Camminata Dopo i 60
  3. yt How to get flexible one time, forever
  4. yt GIAPPONESE RIVELA: 7 ESERCIZI SEGRETI PER NON PERDERE LA FORZA NELLE GAMBE DOPO I 60 ANNI

    1: step up  2: marcia statica   3: equilibrio su 1 gamba (core attivato)   4: estendere gamba da seduto   5: squat al muro   6: ponte per glutei; contrarre i glutei alla fine.   7: sollevamento sui talloni
    squat profondo come posizione di riposo quotidiano

Tendons tendini

yt The ONLY 5 Isometric Holds That Bulletproof Every Tendon In Your Body

yt Tendon Training: What Actually Changes in 7 Days, 30 Days, 1 Year

Shinbox 

shin:  the front of the leg below the knee

shin box   a bent legged side sitting position

farmer's squat   a low, usually flat-footed squat

  1. yt Shinbox & up
  2. yt Shinbox
  3. yt Basic Shinbox to Windmill Flow
  4. yt shin box transition to farmer squat

 

yt Systema Ground Movement Flow

 

yt gluteus medius

Are squats really the best choice for everyone over 50?

 

1 standing hip rotation with external rotation
2 standing hip drop and abduction
3 lying on your side, posterior hip abduction, con extra rotazione del femore (cioe' aprire l'anca)
4 lying on your side, sideline hip abduction, bend the bottom leg slightly for support; sia in verticale che diagonale 45°.

gluteus maximus sviluppato da squat
gluteus medius livella la pelvi, stabilizza anca, erige il tronco mentre cammini, ti giri o stai su una gamba.
Life is rotational, not only straight, or up&down.
lateral control.

These 4 exercises target the gluteus medius, a crucial (but often neglected) muscle for balance, posture, and fall prevention.

4 powerful glute exercises that are not only safer than squats — they’re smarter. Whether you're dealing with knee pain, lower back strain, or simply want to move with more confidence, these movements are designed to support your hips, stabilize your core, and restore true strength from the inside out.
Many people believe squats are essential, but for those focused on senior health, that’s not always the case. As we age, our joints, muscles, and nervous system change — and so should our approach to fitness.

You don’t have to work harder. You just have to work smarter — and that’s what senior health is all about.
If you care about longevity, mobility, and protecting your independence, these 4 glute moves will become your new daily routine. Because good senior health isn’t about doing what you used to do — it’s about doing what your body needs now.
 

Pump vein from legs. Improve blood circulation. yt

1) standing calf pump hold. 3-5 secondi standin, 3s a terra, rip20
2) single leg balance
3) stando in piedi, come 5
4) da seduti alzare lo stinco-piede orizzontale
5) punta di piedi, punta di tallone = flettere estendere la caviglia

Per i molto anziani

https://www.youtube.com/watch?v=PLteHFwbJFg Do this for 5 minutes — and NEVER lose your balance! Even at 100!