wisexercise

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Le squat est un excellent exercice non seulement pour fortifier les muscles du corps entier, mais surtout pour travailler tonifier et galber les fessiers. Même s'il fait partie des exercices de base de la musculation, la technique su squat n'est pas forcément innée. C'est pourquoi je vous transmet dans cette vidéo mes conseils pour effectuer un squat en toute sécurité et avec un maximum d'efficacité, afin de vous permettre d'atteindre votre derrière de rêve !

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#1 Basic Squat : "Global" focus, butt & thigh muscles are engaged relatively equally 

#2 Wide Stance Squat : Focus on lower butt, as wider stance = deeper squat, inside thigh muscles 

#3 Narrow Stance Squat : Focus on upper butt, outer thighs !The longer the stretch during the phase of release (eccentric phase), the more engaged that muscle will be throughout the exercise

The longer the stretch during the phase of release (eccentric phase), the more engaged that muscle will be throughout the exercise!

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Why the TRX is an ideal component of a dancer's training

Originally used by the US Navy’s special force, you wouldn’t think of the TRX (Total Resistance eXercise) as a tool that would benefit the training of a dancer. With the TRX catchphrase, “Make Your Body Your Machine”, most people might picture it as an aggressive way to exercise in order to train soldiers. As a TRX instructor, I sometimes have trouble getting young women to try the classes, as they’re afraid it’ll be too hard. The truth is, although the TRX can be used in this way, there is a whole other side to suspension training.

TRX uses gravity and bodyweight as means of resistance in order to generate the necessary muscular responses needed to improve functional strength, flexibility, balance and core stability. A suspension anchor is simply attached to a stable point, such as a bar or even a closed door. From the anchor point, two separate straps hang down, at the end of which are handles and foot cradles. Using the TRX to its maximum potential means carefully performing a range of movements to a certain tempo of execution. This means being fully aware of your muscular tension in an intricate way, similarly to dancing. TRX exercises can also be performed to music.

Dancers not only want to be graceful and demonstrate aesthetic movement patterns, but they also want to be fit, so that they’re able to perform to their full potential throughout the duration of a performance, either on the dance floor or on the stage. On the other hand, dance athletes are so focused on their competition performance that that rarely have time for training outside of the studio. 

If, however, you tend feel tired towards the end of your routines, out of breath, weak in a certain part of your body, that you lack stability, flexibility or coordination, the TRX can provide the extra exercise you need in just a 30 minute session a couple of times a week. That’s all you need to start feeling a positive change when you dance. 

Another benefit of the TRX is that it will improve your physique by sculpting your entire body in a way you may not be achieving through dancing or in the weight room. This is because all TRX exercises demand the entire body to be put into play, strengthening the core unlike any other type of exercise. This is undeniably an essential asset in competitive dancing. 

1. Cardiovascular strength & Muscle endurance If you start to feel weak, like you can’t catch your breath and you know your performance isn’t at 100% as you get to the end of your routines, then you’ll benefit from TRX circuit training. This means performing five to twelve different movements at low intensity but high speed, without a break in between. For example, you can either chose to perform a full-body circuit or two separate circuits (one for your lower-body and one for your upper-body), taking a 1-2 minute break in between rounds. A good place to start is by performing each exercise for 30 seconds each. 

2. Core & Posture Core strength and good posture are the centerpiece of a dancers performance, whether it be ballet, pole dancing, dancesport, or any other style. Like I said earlier, the core musculature is thoroughly used during TRX training. It’s involved as stabilizer, force enabler or as the prime mover in virtually every exercise. In order to perform TRX exercises correctly, you’ll need to keep your back straight and your head in line with your spine. This will not only prevent injuries, but it will make you use your postural muscles.  

3. Stability & Flexibility Because the TRX is a suspension method, the purpose of the exercises is to work against gravity, using your own bodyweight. This means that as well as engaging your core muscles, all the smaller, stabilizing muscles will be forced to work to keep you from losing balance, building strong motor patterns and enhanced stability.   The TRX provides a wide range of stretches and a way to use multi-joint movements that rely on coordinated effort, with large ranges of motion, enabling muscles to stretch optimally during the exercises as well. 

4. Physical Aesthetics The TRX combines increased cardiovascular strength & muscle endurance, core strength & posture and stability & flexibility. These benefits combined lead to an increased metabolic rate, decreasing fat mass and increasing lean muscle mass, contributing towards a slim and athletic physique. You might fear you’re not strong or fit enough to try the TRX, but don’t! There is a seemingly infinite amount of exercises, progressions and variations, which means you’ll be able to chose the ones that are best suited to your needs and capacity.

How to get started with the TRX There are many gyms and personal trainers all over the world that offer TRX classes and coaching. If you can afford your own private session once a week, that would be ideal, as group classes won’t be catered specifically towards your goals as a dancer. For private lessons, just make sure you explain them clearly to your trainer, as he/she may not know or fully understand your sport. If you’re unable to invest in classes/coaching, then why not get your own TRX Suspension Trainer and do your sessions at home? The TRX can easily be hooked on to a door, or even a tree in your garden/local park and costs about 200$ brand new. You can also find second-hand suspension trainers for a lot less.

If you decide to train on your own, just make sure you’re using correct form, or you could do a lot more harm than good. One good thing about training at home is that you can put on your music and use the beat to give your exercise a regular tempo, which is a good way to start breaking a sweat.  

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First things first : Definition & muscle tone come from proper muscle activation. 

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