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  • Nonlocomotor Movements Pathfit Notes

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    Alvarez, Chesna Loise
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    This document provides instructions for 9 non-locomotor exercises that work to strengthen the core and other areas of the body. The exercises include planks, bridges, bird dogs, squats, and cobra push-ups. Planks are described as one of the best core exercises and come in variations like the elbow plank. Squats are outlined as a highly effective lower body exercise targeting the quads, hamstrings and glutes. Instructions are provided for performing each exercise correctly and safely to engage the targeted muscle groups.

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    This document provides instructions for 9 non-locomotor exercises that work to strengthen the core and other areas of the body. The exercises include planks, bridges, bird dogs, squats, and cobra push-ups. Planks are described as one of the best core exercises and come in variations like the elbow plank. Squats are outlined as a highly effective lower body exercise targeting the quads, hamstrings and glutes. Instructions are provided for performing each exercise correctly and safely to engage the targeted muscle groups.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    49 views1 page

    Nonlocomotor Movements Pathfit Notes

    Uploaded by

    Alvarez, Chesna Loise
    This document provides instructions for 9 non-locomotor exercises that work to strengthen the core and other areas of the body. The exercises include planks, bridges, bird dogs, squats, and cobra push-ups. Planks are described as one of the best core exercises and come in variations like the elbow plank. Squats are outlined as a highly effective lower body exercise targeting the quads, hamstrings and glutes. Instructions are provided for performing each exercise correctly and safely to engage the targeted muscle groups.

    Copyright:

    © All Rights Reserved
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    NON-LOCOMOTOR MOVEMENTS

    5. STRAIGHT ARM PLANK


    BRACING THE CORE: - Straight Arm Plank is the mother of all plank
    Bracing the core requires you to engage your entire variations. It’s an isometric core
    trunk – abdominals, pelvic floor, diaphragm, and strengthening exercise. It involves
    spinal erectors – to create the stability required to maintaining one position for extended
    lift safely. It also ensures an effective force transfer period of time. The exercise helps to
    through your body to move the weight. improve a posture, prevent or reverse
    postural deficiencies, strengthen core and
    1. DEAD BUG SERIES tighten up a midsection. Isometric exercises
    - The dead bug exercise is a popular way to are common for injury rehabilitation or
    build core strength and stabilization. It reconditioning.
    helps build a solid, stable foundation that
    protects the spine and allows for greater 6. ELBOW PLANK
    ease in everyday and athletic movements, - Planks are great for working the abs, and
    such as moving heavy objects, waking up the elbow plank is harder on the abs than
    hills, and throwing. the traditional plank in push-up position.
     Start face down on the floor resting on your
    forearms and knees.
    2. HIP BRIDGE
     Push off the floor, raising up off your knees onto
    - The bridge exercise strengthens your glutes
    your toes and resting mainly on your elbows.
    (butt) and hamstrings (back of the thigh)  Contract your abdominals to keep yourself up
    while enhancing core stability. It’s easy to and prevent your booty from sticking up.
    add into a strength training workout, can be  Keep your back flat – don’t let it drop or you’ll
    used as a warm-up, and is even a good be defeating the purpose. Picture your body as a
    rehab exercise for improving core and long straight board or plank.
    spinal stabilization.
    7. SQUAT SERIES
    3. BIRD DOG - Squats is one of, if not the best lower body
    - The bird dog is a simple core exercise that exercise you can be performing for lower
    improves stability, encourages a neutral body strength and development. The target
    spine, and relieves low back pain. This muscle(s) of a squat are your quads,
    exercise pose uses the whole body to target hamstrings and glutes. Typically, you will
    and strengthen your core, hips, and back target all 3 of these muscles with a general
    muscles. It also helps promote proper squat, but you can charge the primary
    posture and increase range of motion. muscle with a few variations and
    adjustments.
    4. PRESS UP
    How to do a Cobra Push-Up: 8. REVERSE SPLIT SQUAT
    1. Lay down on the floor with your chest and thighs flat - Begin in neutral. Step forward into a split
    to the ground. squat and come back to neutral. If you have
    2. Place your palms against the ground outside your the balance, continue without stepping
    shoulders. down to go back into a reverse split squat
    3. Keep the lower half of your body against the ground with the same leg.
    but push your upper body up off the ground.
    9. LATERAL SQUAT
    4. DOWNWARD DOG
    - Lateral squats mainly target your gluteus
    - Downward Dog Pose or Downward-facing
    medius – the part of your butt that makes
    Dog Pose, also called Adho Mukha
    side-to-side movements possible – as well
    Shvanasana, is an inversion asana, often
    as your quads and hip adductors (a.k.a.
    practiced as part of the flowing sequence of
    inner thighs).
    poses, especially Surya Namaskar, the
    Salute to the Sun. The asana is commonly
    used in modern yoga as exercise.

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