You’ll also achieve a stronger core, knees, ankles, hip flexors and back. Repeat weekly, as often as needed.Īs you begin strengthening your lower body, you’ll quickly experience a newfound coordination you never had.
![broomstick torso twist broomstick torso twist](http://www.bodytrainer.tv/data/exercisefiles/64/364.jpg)
Now, jump on your right leg with your left leg off of the ground ten times. It’s more challenging than it sounds, so be patient with yourself! Jump on your left leg, with your right leg up and off the ground, slow and controlled until you’ve successfully completed 10 jumps without teetering. That’s why for the sake of building up lower leg coordination, you need to add a ‘little something extra’ to your jumping jacks by performing them one leg at a time.
Broomstick torso twist full#
Suck in your gut As you come towards the full turn, suck in your gut. For example, if youre twisting to the left, pull on the bar with your left hand and push it forward with your right.
Broomstick torso twist series#
Repeat three times, and incorporate into your weekly workouts three times a week.įor many men and women, performing a series of jumping jacks isn’t strenuous, and while it gives you a great cardio workout, it doesn’t focus as much on balance and stamina. As you do the twist, push with the far hand and pull with the other for a greater contraction. Slowly, and with controlled movements, turn your torso to one side while facing forward. Now, lunge forward with your left knee, and until your right knee almost touches the ground. Known as the ‘torso twist’, stand shoulder width apart, holding a broomstick over your head, and with your shoulder blades out. Let your torso get a great workout, while strengthening your lower limbs with this effective exercise. It’s something to take action on right now, and here’s how. It’s not something you need to think about strengthening when you reach your ‘golden years’.
![broomstick torso twist broomstick torso twist](https://blog.skinnyfit.com/wp-content/uploads/2018/03/Standing-Abs-Workout-2-lateral-bicep-curls-min-1024x574.png)
Your lower leg muscles are responsible for how well you balance while standing, how quickly you run on the treadmill, and the success rate at which you climb stairs, walk around the office, and even the strength you have when getting up from bed in the middle of the night. Why care about bodily coordination? What difference does it really make? If you think that your coordination, balance and agility won’t really affect you until you’re receiving senior discounts, think again.
![broomstick torso twist broomstick torso twist](http://blog.anytimefitness.com/wp-content/uploads/2017/05/01-CoSt-BW_Lunge_Twist_F.jpg)
Broomstick torso twist how to#
Here’s how to change what’s not working, and ‘work out’ your lower legs to the point of transformation! With the broomstick held in its lowest position, rotate the rib cage from left to right as slowly and as fully as you can. It’s really that simple.ĭo you have chronic knee problems? Do you get regular shin splints or have an ankle that routinely goes out on you? Strengthen your lower body, and eliminate virtually any joint or muscle problems you currently have. Helps to eliminate pain, inflammation and internal scar tissue formation. Helps to detoxify the waste, lactic acid and acidity from the body. Strengthens muscles, tendons and ligaments. Restores balance and gives you a strong foundation. Ensuring when you squat that the knees are correctly aligned, not turned in and squatting to a deep squat depth can also help to train the external rotators and stretch the internal rotators.If you’re 80 and want the agility of a 50 year old a 50 year old who wants the flexibility of a 30 year old, or a 30 year old who wants to shake, rattle and rock and roll like the 20 year old you once were, here’s the answer: improve your leg coordination through specific lower body focused exercises, and improve the quality of your life. Detoxes your body and enhances nutritional uptake at the cellular level. Strengthening the external rotators with specific exercise like the single leg theraband twist can help prevent these injuries.
![broomstick torso twist broomstick torso twist](https://www.muscleandfitness.com/wp-content/uploads/2018/01/1109-bar-twist.jpg)
Weak external rotators and tight internal rotators can contribute to injuries commonly seen in runners such as ITB pain or petellafemoral pain. These small muscles function to predominantly rotate the upper leg outwards (toes pointing away from body). The external hip rotators (Obturator Externus, Obturator Internus, Gemellus Superior and Inferior and Periformis) are located under the Gluteus Maximus (bum) muscle. For this exercise lie on your side and bend the knees to 90 degrees, then raise the top knee as high as possible keeping both feet together Functional Benefit If this exercise is too difficult the lying clam exercise is an easier alternative that strengthens similar muscles groups. Equipment options: Use a stick across your back. Try to focus on turning the entire upper body rather then the arms as you twist. Side Twist/Broomstick Twist/Upper Torso Twist Stretch Bridget Ryan. If the knee move inwards this indicates you are not activating the external hip rotators. Its important to keep the knee stable and aligned over the middle (3rd) toe. The Single Leg Theraband Twist aims to isolate the external hip rotators whilst training balance and coordination.