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Инес Субашка-Палоф преса
One of my favorite core movements 🙂

Well, it Is not just an exercise for the abs, but I needed to attract your attention in some way… 😉

I am not the kind of person who thinks, that workouts should be full of all kind of fancy moves, which should bring a variety. I look on my workout as a mean, to shape a strong, athletic body; to remove the imbalances and to feel healthier and better. For me it doesn’t matter if this means, doing the boring rehab exercises for my shoulders, every single time I am in the gym, or something of that sort. After all the gym is not a circus and you do not need to do hundreds of different exercises. Basic movements, their variations and some assistance movements are enough, in order to achieve your goals.

But I still love experimenting with core movements. I think that every trainee should make this a priority in his workouts. You can’t imagine how you could get rid of the unwanted pain, when you make your core stronger and when you strengthen your stabilizing muscles.

That’s why today I will share with you one of my favorite stabilizing movements, which fits in the anti- rotation category. Read more about this HERE(What Is The Biggest Mistake You Make When You Choose Exercises for Your Six Pack).

This is a variation of the so called Paloff Press. If you haven’t tried it, my advice is to give it a try.

Here is a video of Tony Gentilcore, demonstrating the Paloff Press. And now I will explain you about the static hold, that is the focus of my post today.

The movement could be performed with a resistance band or if you do not have one, do it on the cross over machine, with a cable.

Tie the band for a pillar or something of that sort.

Grab the end of the band and stretch your arms forward.

Start slowly moving to the side, while you could still manage to keep your arms stretched, in front of you( keep your arms parallel to the floor).

If moving away too from the pillar , makes your arms leave behind, that means that you should step closer to the pillar.

When you find the optimal place, where you are the furthest from the pillar, but still with your arms stretched, in front of you and parallel to the floor, hold there.

Catch your time, and hold the same amount of time on both sides.

You will feel the tension on the inner side of your oblique (i.e. the side, which is closer to the pillar).

Make sure you are in a neutral position. Do not le your hips go forward and do not go into anterior tilt.

If you feel the tension through your whole body, do not worry. It is because your stabilizing muscles are weak and the movement makes them work harder.

Try this movement and I am sure that it will become one of your favorite.


P.S. If you liked this post, please take a minute and share it with your friends! I’d greatly appreciate it!

Don’t forget to join my Facebook page! Thank you!

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ines Subashka

Инес Субашка е основател на IFS - зали за кондиционни тренировки и мобилност. Автор е на 6 книги за здравословно хранене и движение.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!