Rokas Bakstys, international professional surf coach and physical trainer, has reinvented an ancient martial arts exercise regimen that delivers high intensity training with low impact in as little as 5 minutes, using weighted ropes.

For centuries, the martial arts have practiced a physical and mental exercise known as “Rope Flow”, using a chain whip or meteor hammer. Bakstys modified this relatively unknown Kung Fu routine with a weighted rope he imagined, bringing the same mental and physical stamina as the old exercise.

Bakstys says he always wanted to incorporate Rope Flow into his surf training routine, but didn’t feel comfortable using a gun with his clients. Finding nothing on the market, he recreated physical and mental exercise using three different types of weighted ropes. He named it, Octomoves.

“Rope Flow is unique because it connects the mind and body with an exercise that will leave you breathless within the first 5 minutes after trying it,” Bakstys said. “Most training programs focus on the body or the mind – one or the other – but rarely both. Rope Flow forces you to focus, while the weighted rope continually works your muscles.

Bakstys says Rope flow may also improve mobility and joint health, increase cardio, reduce anxiety and stress, and maintain cognitive function as people age. Each weighted rope is delivered with videos and training modules which demonstrate the variations of Rope Flow.

“You can benefit from these exercises with as little as 5 minutes a day,” Bakstys said. “But the more you play with it, the more you win. If you’re just starting your active lifestyle, start with as little as 5 minutes a day. And as you practice these exercises on a daily basis, your body will adapt and you will see quick results.

How Rope Flow brings mind and body together

Octomoves subjects muscles to a full range of motion that includes extension, flexion, internal and external rotation.

The classic 8-way routine opens the hips and relieves tension in the middle of the back – areas that frequently stiffen over time. Exercise also activates the glutes and deep core which can relax after prolonged sitting.

Mental focus

The Flow state forces users to focus on the rope during exercise, providing a mental release of tension. As users enter the state of Flow, Bakstys says they will experience a form of moving meditation, relieving their stress and anxiety.

Cardio factor

Users can choose cardio intensity with Rope Flow, opting for a slow, steady session or higher intensity intervals. And since users don’t jump up and down, it has minimal impact on the joints.

Cognitive function

Learning any new stimulating skill activates the brain and improves cognitive function.

Bakstys says this cognitive function also applies with Rope Flow where users have to learn a new exercise routine, while also incorporating patterns on a weighted rope. This attention to detail improves cognitive function as users practice and learn new movements.

“I use Octomoves with my personal clients, and they all say they feel instant benefits,” Bakstys said. “I also see how Rope Flow improves their coordination and mobility as their minds become more focused. It is like a zen state that strengthens the muscles while the mind focuses on the exercises.

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Home fitness equipment, weight benches, rowers, bicycles, and weight systems tend to take up a lot of space and can quickly clutter up your apartment or house. One solution are the compact Fryction Bodyweight frames designed to quickly attach and eat from subtle mounting points installed in your wall. Launched via Kickstarter, bodyweight executives have already reached more than half of the required pledge goal with 28 days remaining. The compact home workout system makes it easy to perform effective bodyweight workouts without taking up valuable space at home.

Features of the Bodyweight Frames Home Gym

Early subscription promises from contributors are now available for the innovative project starting at around $ 336 or £ 249 (according to current exchange rates), offering a massive discount of around 30% off the final sale price, while the Kickstarter crowdfunding is underway.

“Pull-ups and dips are some of the most effective exercises for building muscle. These bodyweight exercises are often still included in workout routines, despite the various fitness equipment and machines available at gyms. To perform these exercises, you only need handles in the correct positions. Now you can easily perform these exercises at home without having to purchase heavy, bulky workout stations or conventional traction frames, which take up a lot of space. “

If the Bodyweight Frames campaign successfully increases its required engagement target and production progresses smoothly, global shipping is expected to take place around February 2022. Read more about the Body weight frames home gym project see promotional video below.

“As soon as you exert a downward force on the handles, the frames lock into position and stabilize under your body weight. This elegant hanging method is the only way to eliminate the middle bar that characterizes conventional pull-up bars.

“Most people are unwilling or unable to adapt to existing alternatives in their homes due to its large size or its ongoing commitment to their interior. For those, we have found a solution that can be easily peeled off the wall, folded and then put away. You can install the support elements in different places that suit you best. Support elements can also be covered with paint, clothing, decorations, etc.

For a complete list of all available advance pledges, ambitious goals, additional supports and technical specifications for the home gym, head to the official Bodyweight Frames crowdfunding campaign page by following the link below. below.

Source : Kickstarter

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Nike trainer Traci Copeland walks us through a workout that offers a combination of high-intensity interval training and bodyweight-based strength training, which, as Copeland says, means “you will get the best out of you. two worlds”.

What’s great about the structure of this workout is that it puts the strength training part before the cardio set, which professionals believe can be beneficial in getting the most out of both types of exercises. . Because weight training takes short efforts and requires your muscles to use an energy source other than oxygen, structuring it first allows you to better maximize your energy throughout the workout. “Depending on your level of fitness, your muscles and heart can only endure a defined amount of anaerobic training before you get tired” Selena samuela, a Peloton instructor, once said Well + Good. This means that if you start your workout with a full cardio swing, you may not have as much energy left to build your strength afterwards.

Another benefit of training? It’s fast which means you can give it 100 percent of effort knowing it will be over in the blink of an eye. “People are able to go a little harder for those 20 minutes than they would for 28 minutes, and that’s the essence of HIIT,” Mary Wolff, Obé fitness trainer, told Well. + Good. “Mentally I think they’re able to push themselves harder because they know they’re going to do it for a shorter period.”

Following Copeland’s example, you will begin with a warm-up intended to wake up the muscles you will target throughout the workout, then move on to a circuit of five full body movements without equipment that includes planks, push-ups, lunges, and gluteal bridges. The point of these exercises is to work multiple parts of your body at once, giving you a lot of bang for your buck. You will do each movement for 30 seconds, then repeat the series three times.

After that, the real the fun begins with a classic Tabata series. Tabata is a form of HIIT that involves 20 seconds of hard work followed by 10 seconds of rest for a total of four minutes, which is pretty much guaranteed to get your heart racing. In this case, you will perform four movements: plank holds, isometric V-hold, one-legged deadlifts, and squat jumps — two times in total. And in the end, you are sure to be exhausted.

While training isn’t for the faint of heart, Copeland offers plenty of tweaks to make sure that anybody can reap the benefits, regardless of their level of fitness (little reminder: there is no shame in the game of modification). And after 22 minutes, you’ll be able to step off the mat knowing you’ve given your body everything it needs for the day.

Oh hi! You look like someone who loves free workouts, discounts for top wellness brands, and exclusive Well + Good content. Sign up for Well +, our online community of wellness insiders, and unlock your rewards instantly.

• Singer Dua Lipa performed in Las Vegas this weekend at the iHeartRadio Music Festival, and her outfits were explosive.

• She was energized as always, cradling an electric blue rhinestone encrusted bodysuit with black stockings and heels.

• Before taking the stage, she wore a sheer lace catsuit which she accessorized with a cute light blue blanket wrapped around her waist.

Singer Dua Lipa performed in Las Vegas this weekend at the iHeartRadio Music Festival, and her outfits were explosive.

She looked gorgeous on stage, where she wore an electric blue rhinestone encrusted bodysuit with just black leggings and heels – barely sweaty (or her ankle …).

And not only did she look amazing on stage, but her outfit before her performance was just as * fiery *. She wore a sheer lace bodysuit which she accessorized with a cute light blue blanket wrapped around her waist. Dua, 26, shared the outfit in several IG posts.

“✮ SHOWGIRL ✮”, she captioned the photos.

“If love’s a bet baby, let me roll my dice,” she captioned another set of photos.

To get in shape and prepare for the show, Dua begins her morning workouts at 8:30 am.

Whether it’s on Zoom, doing a workout with my friend Ella in LA who runs a workout class called Sculpt With Ella, or with my best friend Bunny who comes to workout on days when I’m feeling super lazy. and i need someone to motivate me, getting physical really starts my day off on the right foot, ”she said Refinery29.

And if she is short on time, she will quickly train in HIIT. “I like to do something very quick and fast, as a 15-minute HIIT session what can I do before I start my day, ”she explained. “If I have a call very early, I don’t want to wake up hours before I need to go for a workout. So a high intensity workout, a shower, a breakfast, and I’m on my way. “

As for her diet, she starts her morning with tea and loves to prepare her meals at home.

The story continues

“I love to cook,” she said. “I also love ordering from the fantastic restaurants in my area. With all the errands I do for work, it’s nice to come home, slow down and connect with the food that nourishes my body and my skin. life.”

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September 20, 2021

The best way to achieve your fitness goals is to plan for your success. While it can be nice to start and catch up with it as you go, it will pay off in the long run to build a foundation.

Yet developing a workout plan on your own can feel overwhelming. With so many forms of exercise to choose from, how do you know what to do?

We’ve put together some quick tips to help you create an intentional workout plan you can stick to!

The first step is to take time for yourself. Treat your workouts like a business meeting or an important appointment that you can’t miss.

Put them on your calendar on days and times that work for you. Don’t try to suddenly become a morning person if you aren’t. Instead, schedule your workouts for the afternoon or evening. Having them on the calendar will help hold you accountable and get yourself out (or in front of YouTube).

It’s also worth mentioning that you don’t have to go all out and over-commit – loosening and slow building are often more durable.

Set your goals

It can be difficult to stay on track if you don’t know what you’re working towards. Whether it’s losing weight, building muscle, or feeling stronger, decide what goal you want to achieve. And make sure it’s SMART (Specific, Measurable, Achievable, Relevant and Time-bound).

Give yourself a realistic timeline for reaching your goal and figure out how you are going to reach it. Are you going to be weight training three times a week? Work with a personal trainer? Whatever your goal, it will help you determine your next steps.

Decide on your workouts

With a goal in mind, you can determine which workouts will help you reach it. Whether it’s yoga, weight training, or swimming, find activities that get you there.

If you’re completely new to exercise, signing up for group classes is a great way to see what types of options are available. Hiring a professional trainer can also inspire you for workouts you can do on your own in the future. Here’s a quick look at the variety of workouts available:

To change things

Nothing ruins a good exercise program like an outdated routine. Treat yourself to variety work with and change what you do every day. Sufficient variation allows your body to guess, allowing you to continuously progress towards your goals. Cross-training also helps you stay safer, as doing the same thing every day tends to strain your muscles and joints.

And make sure you leave room for flexibility. A storm could destroy your plans for an outdoor run. Instead, activate a YouTube video and jump into Zumba.

Track your progress

Keeping a fitness journal will help you keep track of all that hard work you are doing. Not only that, but it will show your improvement as the days go by.

Set up a paper or digital tracker and record your progress. You will be happy to see how far you got at the end. It might even help you set your next big goal!

Don’t forget to rest

One of the most important things you can do for your body is rest. Plan a day (or more) where you do a low-intensity activity, like a walk or a foam roller, or take a day off.

Pushing too hard for too long can cause injury, which is the last thing you need when trying to stick to a new shot.

“When we train, we force our bodies to adapt to stress and become stronger so that we can continue to meet and beat our fitness goals. Recovery allows our bodies to learn from this pressure. and producing the results that make us feel good, ”says CA personal trainer Charlie Dennis.

CA personal trainers are here for you

If you want professional expertise to kick start your fitness program, over 30 qualified CA personal trainers are ready to help.

Hiring a personal trainer is a great way to find a safe and effective workout program for your needs. At CA, we offer both in-person and virtual personal training options. Find out more on our website.

This press release was produced by Colombian Association. The opinions expressed here are those of the author.

Mornings for strange eye Star Antoni Porowski begins with a cold canned brew. Cold canned infusion and pistachio milk. Cold canned infusion and pistachio milk after vitamin C and creatine. We start again: the mornings with Antoni Porowski start with creatine.

Porowski is up – caffeinated and creatine – at 6.30am everyday. His life, he says, is lived according to habits.

“My diet has definitely changed after having strange eye“Says Porowski.” After seeing herself so much on camera, it definitely affected the way I eat. “

Men’s health caught up with Porowski in his Manhattan apartment, where he showed us his morning habits: after creatine, caffeine and vitamin C, it’s eggs. His current obsession: Heirloom Fresh. He has four every morning.

Porowski’s most important AM habit, however, is his workout. Six days a week, he leaves his apartment for a local Equinoxe. (Monday: back and biceps. Tuesday: chest and triceps. Wednesday: legs. Thursday: shoulders. Friday: trunk and miscellaneous. Saturday: long river descents.)

“I have severe ADD, so I need this physical exercise in the morning,” says Porowski. “Otherwise, I can’t really function.

For the famous home cook, the rest of the day stays clean and focused. For example, Porowski has once again found the juice, which he calls his “on and off again” food trend relationship. Its current status as a juice relationship includes pear, celery, fennel, cilantro, jalapeño, and lime. And rosé champagne.

If Porowski is on the road and can’t cook lunch or dinner, he stays lean with his order: chicken or salmon, both with lots of veg.

And then there is his Brita. Don’t get Antoni Porowski started about the water levels in his Brita.

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Viral video: While most of us have become couch potatoes in the wake of the pandemic, physical activity has taken a back seat and laziness has taken hold. In case you need some inspiration to get back to your fitness routine, a video of a French astronaut training in space will leave you motivated. Yes, the astronaut has defined his priorities, even in space! The video shows a one-of-a-kind “space training session” in which astronaut Thomas Pesquet uses heavy training equipment to do back squats.Read also – Astronauts enjoy “floating pizza night” at the International Space Station, Internet is amazed | To concern

Sharing the reel on Instagram, Pesquet wrote the caption in French “Strengthening muscle from space”, which means “Building muscle from space”.

Watch the video here:

The video was posted on Saturday and garnered over 1 million views, followed by 134,000 likes and 972 comments. “Stay strong,” one user wrote, while another commented, “Respect Thomas”. Others praised Pesquet’s dedication to doing workouts in space.

A few weeks ago, Pesquet shared another video on Instagram showing a group of six astronauts enjoying a “floating pizza” at the International Space Station (ISS). The video also showed them putting the ingredients together and making the pizza as it floated in the air!

Not only that, Pesquet regularly shares tweets from the space station giving his supporters a glimpse into the lives of astronauts staying aboard the ISS.

ITS RIGHT EXTERIOR the hip was not pulling. And Travis Kelce didn’t have it.

It was a hot June morning in KansasCity, and the Chiefs tight end was halfway through training. Minutes earlier, Kelce had run five yards up the field, planted his right foot and cut across the field for a capture. Now he was performing the exact same piece, but this time he took two small steps before his cut and followed with another take.

The hold didn’t matter; Kelce was only thinking about that sleeping right outer hip, which stabilizes your knee as you change direction, preventing injury and helping you explode. He walked over to his trainer, Alex Skacel, and showed his hip. He had finished running. Kelce finished with 45 second side planks with the upper leg lifted. “It’s now,” he told Skacel. A day later he was back to running. “I really focused on the little things that keep the big picture in mind,” says Kelce. “Rehabilitation, prehab and what you can do to stay on the pitch and at your best athletic level. “

It’s all that little thing (yes, really) that made Travis Kelce the six-five, 255-pound manimal he is now, a player entering the 2021 season as the NFL’s top tight end. after three consecutive seasons of over 90 catches and six Pro Bowl appearances. He’s also one of the best real-world NFL athletes in a position that is finally getting the credit he deserves. Of course, receivers have purer speed, offensive linemen are bigger and stronger, and cornerbacks can instantly change direction. But from Kelce to Tampa Bay legend Rob Gronkowski to Atlanta Falcons rookie Kyle Pitts, modern tight ends have all of these traits, and more.

Every Sunday, Kelce, 31, needs enough speed to pass the defensive backs and enough lateral quickness and raw power to block the giants from the defensive line. He needs the basic stiffness to ignore potential attackers and the ability to jump to snatch passes in the air. “Ask yourself, ‘What is a tight end? “, Explains Kelce. “It’s not just a position or a thing. We’re like the utility guy. Whatever you need to do, we have to be able to have that attribute or that ability to be successful. ”

This is the toolbox that every guy can use. Think about it: you don’t need the speed of an Olympic sprinter every day. But you need a burst of explosive energy to catch the train you’re about to miss, a dash of agility to keep up with your kids during a tag game, and the strength to pick up that Amazon box. at your doorstep. And Kelce’s cerebral, nuanced approach to fitness can help you develop that while protecting your body from injury.

Kelce started to break in his approach to fitness long before catching assists from Patrick Mahomes and pushing the Chiefs to back-to-back Super Bowl appearances. In the fall of 2005, while in his sophomore year at Cleveland Heights High, Ohio, his gym character, “Trainer Trav,” was born. Kelce failed the French course the previous year, which automatically made him ineligible to play football.

Except Kelce’s dad convinced him to work with the team behind the scenes. So Trainer Trav stuck his ankles and gave water on the sidelines of the matches. “This was the start of my appreciation for the anatomy of the body, the understanding of being healthy and being at your peak athleticism at all times,” he says.

This blossomed when Kelce started playing at the University of Cincinnati in 2009. At first he suffered a shoulder injury and was assigned to work with a physiotherapist. Instead of going through rehab movements, Kelce mentally cataloged the exercises that would strengthen the muscles around his shoulder blade, protecting his shoulders. He came to realize that he needed strong diamonds and rotator cuff muscles. “I locked them up where if I grabbed a 300-pound fat guy and he threw me around like a rag doll, it protects my shoulders,” he says.

While in the NFL, Kelce wanted to focus on training his stabilizer muscles. This suited Skacel perfectly, who he started working with in 2017. Of course, he did exercises like squats, lunges and rows. But he also received a heavy dose of lighter movements. (See “Real NFL Muscle” below.) “We don’t want Travis’ body to rely solely on the bigger muscles,” Skacel explains. “All the things that make him great come from this stable foundation that he has built.”

Arturo Olmos

A pair of coaches – Skacel, who describes himself as a “sports physiotherapist,” and Florida-based Tony Villani – help Kelce do it, and the tight end contributes to those discussions by dissecting every passing pattern he has. he performs, just like he did that June morning. But he refuses to do it on a 24/7/365 schedule. After the Chiefs’ fall to the Tampa Bay Buccaneers in February, Kelce has spent more than a month doing anything other than fitness, an off-season tradition that he says prepares his body to perform optimally once it gets down to business. ‘he returned to training. “The point is, for the six months that you’re in the season, you focus so much on it,” he says.

Once Kelce begins his offseason, he focuses intensely on those shoulders, a problem for him throughout his career. (He underwent shoulder and labral repair surgery in 2017.) Coach Trav is also happy to discuss it. “I’ve been very biceps, torso and deltoid – I’ve been very closed as an athlete my whole life,” he says. “So what that does is the AC joint is in a very vulnerable position if I’m hit the wrong way. Doing a lot of trap stuff, scapular stuff, lats and really triceps stuff. comes off more so that your posture is better and your overall athletic figure is in a more secure position.

Skacel complements these exercises with consistent dry cupping and needling sessions designed to relax Kelce’s tightest and sore muscles, both in and out of season. Dry-needling and cup-ping encourage blood flow to the muscles to speed healing. But instead of relaxing after each therapy session, Kelce gets up immediately and performs a gentle movement of ten to 12 reps to stimulate blood flow even more. So if Skacel needle dry the front shoulder of the tight end, Kelce could do weightless overhead presses or side elevations to stimulate the joint even more.

All of this has made him one of the longest lasting players in the league; he’s only missed two games since 2014. “He’s invested in his body and he’s really hit some wood, hasn’t had to deal with anything big,” says Skacel.

ALL THESE LITTLE the movements prepare Kelce’s body for a hard workout. It does this in three phases. At the start of each offseason, it will cause its ‘disembarkation’, exploding from a stationary position. Then he will practice “immediate acceleration,” focusing on picking up speed as he travels through routes. Finally, he will train his body to stop and start, which he must do whether he is following a road or blocking a giant lineman.

Once he begins his off-season training, he never misses a workout. Skacel remembers traveling with him to Paris Fashion Week in 2019, and after a day full of shows and events, at 12:30 p.m., the couple realized they hadn’t been practicing. Kelce’s solution: They walked to a bridge that spanned a canal and ran eight-mile sprints. “I don’t know anyone who would spend a whole day at these parades and then say to themselves: ‘It’s 1:00 in the morning; Let’s go for a run and work on the sprints and speed work, ”Skacel says. “It was so important for him to know that he is using every moment to improve.

Sometimes it just means her right outer hip is pulling.

Arturo Olmos

REAL MUSCLE NFL

The strongest, most durable NFL bodies are built with more than squats, lunges, and deadlifts. Incorporate these stabilizing muscle movements from Alex Skacel into your workouts to stay healthy (and get fast and strong, too).