⚠️BRACING YOUR CORE⚠️
Bracing your core is extremely essential in preventing injuries, any hyperextending or anterior tilting of the pelvis during a lift 🏋🏻♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Imagine placing weights on an empty plastic bottle as compared to a bottle filled to the brim. The empty bottle is most likely to be crushed under the weight, am I right? This same analogy applies to our cores as well. If we provide a solid mid-section when the weights are on, you will be more efficient and stable in the lift.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bracing, however, can only be done if you breathe correctly. Do refer to last Tuesday’s post on breathing!
Here’s how to brace your core:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Before each rep, take a deep breathe down into your diaphragm 😮 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Keep the air trapped inside and contract your core, making it as rigid as possible ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sounds simple and straightforward, but that’s not it! Bracing is actually the easiest part, the difficult part comes when trying to maintain it throughout the whole movement 😭 Most people tend to relax their core coming out of the hole during a squat or locking out during a deadlift. Above is an example of a braced core throughout the whole deadlift movement. Notice how his back stays in a neutral position from when he first initiates the deadlift to when he locks out. This indicates that his core is braced throughout, not allowing for any hyperextention or anterior tilting to happen at any point. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bracing definitely takes some time to get used to, but trust us when we say that it will greatly improve the way you lift! 🙆🏻♀️ We hope that this has been useful and let us know in the comments below what we should talk about next!⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS. I just had to do it 👌🏻👋🏻🙊
My writing absolutely dragged on this morning. Most mornings I feel like it’s just a nice stroll in the park; the last two mornings, it’s been an exciting jog through a beautiful forest; this morning it was a slow, ugly plod through the muck, mud, and dirty waters of some forgotten swamp. The only reason I struggled with my writing this morning is because I was so tired. I only got a little over three hours of sleep last night, and it is taking its toll. I kept staring at the word count, promising myself I would stop and take a nap at 1k words. I did stop at a little over 1k words, but I did not go back to sleep. I might feel guilty for so few words on a regular day, but I could see the quality of my writing was suffering this morning, so it doesn’t bother me to cut it off short. I expect to drag myself in exhaustion throughout the rest of the day. I am saying goodbye to my cousin today and heading back home at around 3pm, so I plan to get to sleep an hour earlier tonight. I’m excited to wake up, fully rested and brimming with energy, so that I can work on my novel with quality and speed. #writing#teabreak#writingthoughts#writersofinstagram#writingspace#earlymorning#sunrise#consistency#discipline
You will not always feel like it.
You will not always want to do it.
Some days you will feel like crap.
You are gonna be tired.
Motivation is fleeting.
Build your discipline.
Discipline is what pushes you when the motivation is not there.
Discipline is what makes you do what needs to be done even when you don't want to do it.
Tag someone with the discipline to push themselves every day to move forward.
This is my humble Sunday brunch platter, I'm not really planning to make a platter today but my authentic French Brie cheese is about to expire so, I must consume it. ( I hate throwing food)
Dairy products is not really a very PCOS friendly food 😭 (I know the struggle) but like any other food, we can still eat them but in moderation. I normally have some dairy product once a week or when Im really craving for a yogurt. But I also watch out for its caloric content because most of them are pretty dense.
Discipline and self-reflection is what lends magic to the seemingly mundane life experience. It purifies the senses allowing us to tune into more refined vibrations of love and inspiration. Without discipline and self control there is confusion and frustration. We become frustrated when we are not actively working on our art form (which is US). Time is Art. We are the Art and are given the gift of time to re-create ourselves into an evolving masterpiece.
Morning is the best time to work on our art. Get up earlier to have time with yourself. Keep a journal to record your process. When we take time for daily meditation we begin to see an underlying storyline of our lives that only reveals itself through daily contact with our essence.-Red Queen Kin 185 (Stephanie South)
I said about a week ago I was constantly bloated from anxiety/stress and so many people said they were experiencing the same thing, so I got busy🤓🤓and found ALL the ways to help everyone (and myself) (everyone’s a winner) (I overuse brackets) (I’m sorry)
💎 SLEEP - I’m the worst for sleeping, so I put my phone on ‘do not disturb’ at 10:30, read a book for a bit and fell asleep like a baby👶
💎HEADSPACE - the app called ‘headspace’ I also used, it’s similar to meditation but more casual😎and just helps me so much to wind down and clear my mind before bed (not sponsored, genuinely love it and will continue to use it) 💎HYDRATION - I wasn’t drinking enough at all before this so I made a conscious effort to drink more (I had a glass with every meal/snack so that I always remember)
💎TALK TO PEOPLE- if you’re stressed/anxious, open up to people, go have a chat with friends/family, tell them how you feel, this did me the world of good after bottling things up!! Felt like a weight lifted off my shoulders
💎WALKS- going on long walks with music really helped just clear my mind and make me feel peaceful (lol why am I such a granny)🙃 but I seriously do love this🤷🏼♀️ no shame
💎TEA-a lot of people recommended green tea but I’m not the biggest fan of green tea, so I drank normal tea and let’s be honest what can a cup of tea not fix???🤷🏼♀️
Hope these help anyone struggling with the same thing❤️
What does this mean to you!? -
Best comment wins a shoutout 👊-
20 13815 hours ago
Sábado 5:00 pm.
Pues así que esté motivada pa entrenar, 🤔 no. 🤣
Pero aquí estoy. 💪🏻 Y para mi un sábado es día de entreno fijo, y porque no pude por la mañana no significa que ya no pude.
Porque si no vengo me voy a sentir mal. Y además sé que apenas empiece a hacer ejercicio me activo de una. Porque aunque no tenga motivación, se que ella llega en el momento en el que mi cuerpo empieza a sentirse activo. 💪🏻💥. Nunca es tarde. •
Bruce Lee Tactic 2 - Flick punch set up to liver hook!
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2 14347 minutes ago
🔈DON’T GIVE UP ON ME NOW!
It’s not what you start, it’s what you finish❗️ We all want to give up when it gets hard. Tap into your mind and push your hardest in these moments, this is where growth happens. God, I love the struggle! The struggle takes you to a whole new level!! ______
I’m just like you! I get board, tired, gain weight, not motivated and just get over it sometimes. This happens in my comfort zone. We need to be pushed. We need the challenge. We need to crave the struggle. I found my new love and it’s called F45.
I’ve tapped into a new part of my brain. I left the class dripping wet and drenched as if I walked out of a hot yoga sesh. 💧😅 I never thought I’d say this but I love it more than CrossFit 😳🔥 I get in and get out in 45 min.
I’m reading a book called The 4 Disciplines of Execution. The time management part 😍🙏🏼🔥 bomb.com •
It has me thinking of how I spend every minute of my day. I stopped driving 20 to and 20 min home from the gym. I now walk over in 5 min 🙌🏼 Execution baby❗️ I have 30 more min a day to pour into my team 🌎‼️📚