ajcorectology

[ajcorectology]

Stiff middle back? Try this!

Save this video if you want to improve your middle spine rotation!

Connect with your breath, and visual feedback that supports rotating from the middle spine.

Visit Hypoxix.fitness to learn my method free!

❤️❤️ AJ

[ajcorectology]

Save this beginner core exercise

Save this beginner exercise that combines sitting in a chair, Breathography, and improving your head posture!

follow me on YouTube @hypoxix for a free 37 video series out three minute videos that teach you to combine your breath, your poor, and your posture to start each day out right!

💛💛 AJ

#abribbon #breath #core

[ajcorectology]

BREATHING CORE LUNGE

Strengthen your core in conjunction with functional movements for a much stronger core than you otherwise would have had.

Training your core, your breathing, core, in conjunction with functional activities, like lunges, squats, and even walking, helps to protect your spine more greatly because you’re teaching your core to be active in these key activities that simulate your daily activities.

Do you want your core to be strong and active when picking up a bag of groceries off the ground or lifting a heavy suitcase? learn how to connect to your breathing core in all movements of daily living in order to prevent injury.

Want to learn my method free? Visit Hypoxix.fitness where you can also find an Ab-ribbon to give you tactile feedback for maximum strengthening of your breathing core!

❤️💛 AJ #abribbon

[ajcorectology]

Hypoxic hypercapnic training.

What is it?

Slightly lowering the blood oxygen in conjunction with raising the body’s carbon dioxide levels… The body adapts to this!

How to do it?

Slow, your breathing down, a.k.a. hypoventilation, in conjunction with light movement.

Because movement causes carbon dioxide to rise in the body, and so does slow breathing, you will achieve hypercapnic training by combining these two. Measure your blood oxygen and you will also see the blood oxygen drop between five and 20% for safe beneficial, hypoxic training.

Want to learn my hypoxic hypercapnic breathing method free? Visit Hypoxix.fitness where you can also learn more about the tactile feedback of the Ab-Ribbon

💛💛 AJ #abribbon

[ajcorectology]

BREATHING CORE ARMS

If you aren’t connecting to your breathing core, when you do your arm work, you are gypping yourself!

Not only will you turn your arm work into a total body exercise that is transferable to every day, life, prevent preventing injury, but also you won’t have to worry about doing as many core exercises in addition to your total body workout because you are effectively strengthening your core as you connect to your breath.

Want to learn my method Free? Visit Hypoxix.fitness where you can also learn more about the Ab-Ribbon to give you tactile feedback for strengthening Your breathing core.

[ajcorectology]

Here are a few simple tricks to warm up your middle back to prevent injuries to your lower back and proper core function! Save this video as your next warm-up because the middle back and your mid-thoracic rotation warm-up is key to a safe workout. If you don’t have an exercise rod like me, you can use a broomstick! Put that broomstick at the base of your ribs and as you exhale, imagine you’re pushing your ribs back into the broomstick. If you have an Ab-ribbon, grow taller as you loosen the ribbon around your waist upon exhalation. This is increasing activity of your obliques on rotation and helping to increase the amount of abdominal muscle that you engage when you rotate. Another point of tactile feedback is your sit bones connecting to the ground. If you can equalize the weight between two of them as you rotate, you’re going to feel your abdominal muscles working in rotation a lot more. Want to learn my breathing method free? Please visit Hypoxix. fitness where you can also learn more about using an Ab-Ribbon to increase your Breathing Core strength. 💛💛 AJ #abribbon

[ajcorectology]

It’s amazing how much more you can feel a stretch in your pics when you take a complete exhalation. Why is this? When you deeply exhale, you engage muscles of the obliques and the deep transversus abdominous that assist in bringing your ribs into internal rotation, and when you use it in conjunction with a classic pec stretch, you’re going to feel the pecs getting stretched in both directions. In fact, you might feel more pec muscle stretching at the base of your pecs. This is just another example of how controlling your breathing can assist your functional movement on so many levels. Want to learn my methodology free? Please visit hypoxix.fitness where you can also learn more about the Ab-ribbon to strengthen your breathing core from the inside out. 💛💛 AJ #abribbon

[ajcorectology]

Inhale, Release your Abdomen

How could you achieve more hip mobility by connecting to the core that’s connected to your breath? There are several reasons that support this statement.

When you control your breathing and in effect connect more deeply to the core muscles that are connected to controlled breathing, you also increase blood flow to the muscle through the increases in carbon dioxide in your body as a result of controlled breathing.

Additionally, when you connect to and strengthen your breathing core, you stabilize your lower back more effectively, and therefore will move more from the surrounding joints, one of which is your hip joint. More movement equals more mobility and better feelings within your hip.

Want to learn my controlled breathing method for free? Please visit hypoxix.fitness where you can also learn more about the Ab-ribbon that helps to give you tactile feedback to strengthen your core.

💛💛 AJ #abribbon

[ajcorectology]

Engaged Exhale

It’s a sustained exhale that uses SOUNDS and duration to increase the activity of the Breathing Core

Blow for 2 seconds Hiss for 2 seconds Soft Shh for 2 seconds Loud Shh for 2 seconds

Take the Breathography Baby Steps on Hypoxix.fitness FREE to learn my technique and more about the Ab-Ribbon that can increase the awareness and the strength of your core!

❤️❤️ AJ

#abribbon

[ajcorectology]

Beginner lesson on how to do two of the primary pillars of my breathing method.

Save this video and aim to get up to five breath cycles in a row… Just breathing will work and strengthen your core possibly more than other core exercises that you’ve tried because of the high intensity of deep abdominal activity When connecting to the breathing core.

Want to learn my method, Free? Visit Hypoxix.fitness where you can take the four week breath, brain body program and also learn more about the tactile feedback of the ab ribbon.

💛💛 AJ #abribbon

[ajcorectology]

It’s amazing how much more you can mobilize your hips when you focus on stabilizing your lower back with your deep core.

How do I do this?

I make sure that I am using my deep breathing muscles to strengthen my core as effectively as possible.

Using tactile feedback tools, such as the Ab-Ribbon can be very helpful in making sure that you are completely inhaling and exhaling with every repetition.

There are multiple methods of challenging The Breath in order to increase core activity during movement.

You can perform a long exhale, increasing activity of the internal obliques and deep abs. You have the option of adding short or long breath retentions at the conclusion of the exhale in order to strengthen the abs more deeply and improve your carbon dioxide tolerance. If you would prefer a challenge the inhalation, you can do this for improving lung capacity and stretching your hips from the inside from your diaphragm, your primary breathing muscle!

Want to learn my method free? Visit Hypoxix.fitness where you can also find an Ab-Ribbon for improving core strength from within!

💛💛 AJ #abribbon

[ajcorectology]

Research in the area of intermittent hypoxic training shows that you can go as low as 20% of your maximum effort, which is pretty low intensity, and still achieve the benefits that you get from high intensity exercise.

I’ve been researching hypoxic training for years, and I’m about to open an Altitude chamber up in the Bronx… Stay tuned for that!

In my research with the universities, we’ve been asking the question: can we use breath work to achieve a similar blood oxygen window that is seen in traditional altitude training? The answer is yes.

It’s optimal to keep your blood oxygen Between 80 and 90%, which is the Goldilocks’ zone, that’s not too much or too little, to achieve an adaptation in the body. If you have one of those little $15 pulse oximeter, that will do just fine.

Try this: set a stopwatch on your phone, and see if you can maintain an eight or 10 second exhale in conjunction with slow motion squats… Body weight or lightweight. The key is that you are doing between 15 and 20 repetitions to achieve the goal of performing lower intensity, lower impact exercise with slow breathing to achieve low stress, but high benefit, hypoxic training.

Want to learn my breathing method free? Please visit Hypoxix.itness where you can also find an Ab-ribbon to encourage deep core strength as you do your breathing movement!

💛💛 AJ #abribbon

[ajcorectology]

Strengthen your Brain + Core Simultaneously 🧠

Learn a controlled breathing pattern that you can use in conjunction with exercise that uses:

1. A forced exhale to increase core strength

2. Sounds on the exhale to keep your breath HONEST in staying LONG and controlled

3. Tactile feedback around the base of the ribs Ab-Ribbon) to keep you challenging yourself in every movement as you connect to your Breathing Core in walking, mobility, and functional movement!

Join me at Hypoxix.fitness to learn my breathing method free and try an Ab-Ribbon!

❤️❤️ AJ #abribbon

[ajcorectology]

Walking workouts are REALLY intense for your core and your cardiovascular system when you control your breathing.😮

Try this: inhale for 4 steps, then exhale for 8…or 10 or 12…that’s based on your co2 tolerance, lung capacity, and effort of exercise. THIS will improve over time!!

I have tighten Ab-Ribbon, Exhale loosen. Rinse repeat as many times as you can. How many cycles can you do in a row? GOALZ!!!!

❤️❤️ AJ #abribbon

[ajcorectology]

Use your workout to improve your carbon dioxide tolerance

Increasing your tolerance to carbon dioxide is something that can be integrated into your workout and has massive effects on mood and stress levels both insyde and outside the workout.

1. Slow your exhale

2. Add some PAUSES (holds) in your breathing cycle

3. Learn to connect the entirety of your Breathing Core during exercise as by following my breath cycle during exercise.

Take my 4 week free course at Hypoxix.fitness where you can also find and Ab-Ribbon!

💛💛 AJ #abribbon

[ajcorectology]

The quadruped position rocks for the abs!

I love a good quadruped position because it decreases the intensity on the upper and lower body, so you can sustain this position for long enough in order to train your BREATHING CORE and your deep abs… It’s a great position to feel the benefits of neutral spine.

If you don’t have an AB-RIBBON yet, tie a bathrobe tie or stiff leather belt around the base of your ribs… Not too tight, but also not too loose: finding the Goldilocks zone is crucial when using the ribbon for tactile feedback in order to maximize your BREATHING CORE!

Take a two second inhalation and tighten the ribbon around the base of your ribs. Then, on an exhalation that lasts at least eight seconds, blow out fairly forcefully in order to get to what I call is the “END of The Breath,” which means that you increase the activity of the deep core muscles that loosens the ribbon around the waist by the time you’re about halfway through that long exhale.

What is this doing?

It’s increasing the endurance of the deep core that not only stabilizes the back, but also increases the strength and transfer of forces from the upper to the lower body, which helps you not only the in activities of daily living, but also your functional training like squats and lunges.

Want to learn my breathing method free? Visit Hypoxix.fitness where you can also Find Ab-ribbon that comes with dozens of free exercises, including how to learn my breathing methodology.

💛💛 AJ #abribbon

[ajcorectology]

My favorite core exercise is a squat!

I highly recommend getting the majority of your core training and functional movement such as squats and lunges.

When you train your cord during these movements, you were training your movements of daily activity and teaching your cord to be strong and functional in these movements.

I’ve developed a breathing method that keeps your exhale, long, prevents, hyper, ventilation, and increases core activation, and functional movements.

If you’d like to learn more, please visit Hypoxix.fitness where you can learn my method absolutely free!

💛💛 AJ