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Adonis Personal Training

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25.01.2022 Benefits of unilateral training: Unilateral movements in general will cause an increased demand of the core and pelvic stabiliser muscles due to the offset nature of each movement. The ability to hold your shape throughout a functional unilateral movement will increase the demands on your core in the frontal, sagittal and transverse planes. The added control requirements also force an improved stability through movement and hence improved motor control. Most people will have... some degree of muscular imbalance, which can lead to poor performance and an increased risk of injury. Unilateral training assists to identify and address deficits in strength, mobility and motor control. Injuries happen because of a multitude of reasons but primarily they occur due to overuse, poor movement quality and muscular asymmetries. Moving unilaterally can help identify these issues and simultaneously develop the properties necessary to begin the process to correct them. Furthermore benefits of unilateral training are increased motorization and neurological movement patterning. Isolating one side during exercise allows for increased motorization from muscle groups that can hide during bilateral movement. Increased movement patterning can not only help us express the strength we are creating but give us a better foundation for movement to help limit the risk of injury.

22.01.2022 Core values!!! Try these 4 exercises to bulletproof your core!! Focusing on pelvic stability, shoulder stability, rotary strength stability and anterior sling coordination.

22.01.2022 Benefits of the pause squat! Increase concentric strength: By pausing at specific segments, or at full depth, a lifter can develop greater starting/concentric strength, which is a valuable strength attribute to have in weightlifting, powerlifting, and human performance. Improvements in concentric strength, when paired with enhanced utilization of the stretch-shortening cycle can fully maximize a lifter’s ability to generate, react, and overcome force.... Enhanced Core Stabilization: The great thing about pause squats is that they can be employed at various degrees throughout the range of motion, forcing lifters to stabilize at their weakest points or simply for longer periods of time, both of which will improve their ability to remain braced while grinding through heavy squat PRs. Refine movement patterning and technique: The usage of pause squats can be very beneficial to lifters who may lose rigidity and balance in the bottom of squats, or at a specific sticking point, which could lead to bar path/joint angles being manipulated to counter that weakness. Bar patterning and joint alignment, while in motion and in paused positions, is critical to overall development at higher loads. Recruit and develop more muscle: Time Under Tension training (TUT) is a highly effective means to increasing muscle mass, stimulating greater numbers of motor neurons, and ultimately stimulating new muscle growth.

21.01.2022 If something stands between you and your success, move it. Never be denied. #workout #personaltrainer #fitness #fit #fitspo #instagood #instahealth #lifestyle #healthylifestyle #motivation #dedication #bodybuilding #socialenvy #fitnessaddict #active #strong #gym #training #crowsnest

21.01.2022 @hayley_chandler crushing her strength blocks today! #womenshealth #strongwomen #modeltraining #activelifestyle #strong #strengthtraining #workout #dedication #instagood #instahealth #personaltraining #crowsnest

20.01.2022 HOW TO DEADLIFT! With @taizzie As Tèa walks up to the bar she places the bar about an inch away from her shins, as she drops her hips (sits down) she brings the bar to her shins. ... (It is important to note that she does not start with the bar already on her shins as when she drops her hips her shins will travel forward and move the bar forward.) When the bar is at her shins she externally rotates her shoulders and engages her lats. Whilst holding her breath, Tèa then pushes the earth away from her and stands up. As she descends she does a slight RDL loading the hamstrings until the bar gets just below her shins and then sits down. She holds her breath (bracing her core to create system tightness) for the entire movement not releasing until the bar is back down on the ground. This is important to note as keeping a tight core in a deadlift is key to maximise performance and reduce the risk of injury. Rinse and repeat!! That’s how we deadlift

18.01.2022 No excuses from Charlotte today!! In lockdown it’s very important to get outside and do some sort of exercise whether that may be a walk, metabolic session or weight session. Even with these tough restrictions physical activity is still possible, grab a mate and keep your fitness up during these tough times! Stay safe, we will get through this together!

15.01.2022 Benefits of the RDL (Romanian Deadlift) The primary movement pattern of the RDL is pelvis-on-femur hip flexion and extension with the feet in a closed-chain position on the ground. Hip flexion occurs during the lowering phase and hip extension occurs as the result of the muscles shortening to return the body to an upright position. The most important benefit of the RDL is that it teaches the proper movement and biomechanics of standing hip flexion and extension. This is the... foundational movement for squatting. Increased pulling strength is one benefit of performing Romanian deadlifts. Many strength and power athletes will perform heavier Romanian deadlifts in place of conventional deadlifts to increase glute, back, and hamstring strength while not limiting loading on the lower back (due to less loading potentials and increase hamstring and glute isolation) Increased athletic performance can occur through the training of the Romanian deadlift. The Romanian deadlift targets the posterior chain, which is key for increased power application, running performance, overall leg strength. Compared to the conventional Deadlift, the Romanian deadlift focuses more on the hip hinge, which is an essential movement pattern all athletes must learn and master.

14.01.2022 Obstacles can’t stop you. Problems can’t stop you. People can’t stop you. Only you can stop you. Fuelled by the best @elitesuppsmacquarie #fitness #motivation #fitspo #health #healthylifestyle #fit #dedication #fitnessjourney #lifestyle #training #workout #socialenvy #healthychoices #instagood #exercise #diet #bodybuilding #cardio #active #strong #personaltrainer #crowsnest

13.01.2022 Knee pain. While it may be tempting to avoid exercise when knee pain occurs, this is not always the appropriate solution. Certain types of exercise can help alleviate existing knee pain and prevent future pain or injury by providing the knee with extra support. Knee strengthening exercises do not affect the knee joint directly, but they strengthen the muscles surrounding it. Strong muscles in the legs can help provide support for the knees. This support may alleviate pressur...e and strain on these joints, which can relieve pain and help a person be more active. When the muscles around the knee get stronger, they are better able to stabilize the joint and absorb shock during weight-bearing activities, such as standing and walking. A stable, supported joint will undergo less friction and wear-and-tear. #kneepain #strong #fitness #fit #fitspo #strengthtraining #legstrength #workout #instagood #instahealth #socialenvy #nutrition #lifestyle #personaltrainer #crowsnest

09.01.2022 The benefits of Lunges!! One of the main lunge benefits is that this exercise effectively works your glutes and quadriceps and also engage your hamstrings. When doing lunges, you must engage your core muscles, including your back and abdominals, to keep your body upright and balanced as you move your hips up and down. Neglecting to do this results in poor form and can trigger injuries.... Having a strong core is essential because it eases daily activities, relieves lower back pain and improves your balance, posture, stability and athletic performance. Lunges can improve the flexibility of your hip flexors, which are the muscles you use to bend or flex your legs at your hips. Often these muscles are neglected, and if you lead a predominantly sedentary lifestyle, they can be tight and trigger low back pain. When you do a lunge, you basically force your hip flexors to stretch.

08.01.2022 Try these exercises to improve hip mobility. - Half kneeling hip rotation - The worlds greatest stretch In general, we sit too much. This impacts our hip mobility by weakening the glutes and shortens the hip flexors. Both your glutes and your hip flexors support the activation of your hips, so when they’re weak or inactive, the lumbar spine takes over. ... Hip mobility is essential to the proper full functioning of the hip joint. While the hip joint is meant to be more stable and less mobile than the shoulder joint, it can still be extremely limiting and even harmful if the hip joint lacks its full mobility. There are many structures that cross the hip joint and move it or stabilize it. Therefore, it is a complex joint that needs to be operating at its fullest in order to create peak athletic performance and prevent injury. Restoring your hip mobility will help in many areas for your body. It will eliminate lower back and knee pain that might be caused from overcompensation. Your hips are one of the most common sites of poor mobility, therefore many of us are experiencing a dysfunction in that area. Apologies for my lack of mobility, it’s a work in progress!

06.01.2022 The hamstrings consist of three main muscles that extend from your sit-bones to your knees: the biceps femoris, the semitendinosus and the semimembranosus. Your hamstrings contribute to functional motion, such as walking, and they help you to achieve speed, power and agility in many sports. When executing explosive movement, these muscles play an important part in shifting the load from your knees to your hips. They also contribute to your ability to absorb the shock of movem...ents involving high velocity or force. Strong hamstrings work to stabilize your hips and keep your spine properly aligned. Nordic curls: The Nordic hamstring curl is a highly effective hamstring exercise. It can help prevent hamstring injuries due to the eccentric emphasis, which shifts the hamstring's maximum force potential to larger muscle lengths. To regress the Nordic curl, just focus on the eccentric part of the movement. Once you become stronger through that phase of the movement, then you can add in the concentric part of the movement. Unilateral Swiss ball hamstring curl: Aside from strengthening the hamstrings, the bridge hamstring curl also challenges several other muscle groups. The gastrocnemius of the calf and the popliteus of the knee, as well as the gracilis and sartorius of the thigh, work with the hamstrings to bend the knees and curl the Swiss ball. A handful of muscles work throughout the exercise to stabilize the torso, hips and ankles. If unable to the Swiss ball curl with one leg, simply use both legs. Once this no longer becomes a challenge, remove one leg and complete exercise for the required reps.

05.01.2022 The body achieves what the mind believes. #motivation #fuelyourbody #elitesupps #mindset #fitspo #fitness #strong #active #lifestyle #instagood #instahealth #socialenvy #fit #fitnessmotivation #dedication #nutrition #diet #workout #fitnessjourney #personaltrainer #crowsnest

03.01.2022 Want to improve your ankle mobility? Poor ankle mobility can inhibit your ability to properly perform multiple compound movements, it can also affect your gait (how you walk), your running economy, and other cardiovascular activities. With ankle mobility being involved in so many movements, it is important to consider what your own ankle mobility is like, specifically your ankle dorsiflexion. Why should you improve your ankle mobility? ... Reduce the risk of injury: When a person improves his or her ankle mobility, it takes stress off the knees. If you have a low range of motion on each ankle, your knees suffer because they are forced into an uncomfortable range of motion. Better lateral movement: To move sideways quickly, an athlete must be able to use adequate ground reaction force. This is achieved by keeping a solid base between the foot and the ground; but it is very difficult to do if you have low ankle mobility. Better motor control: There's a strong correlation between motor control and ankle mobility. The feet and ankles are crucial for effortless movement as they contain a high number of receptors that aid in balance. Improvement for compound lifts (squats): Squats are a primary movement pattern used daily by all humans, whether just standing up from your couch, or, if you're an athlete, executing various jumping movements. Low ankle mobility destroys the squatting pattern and can lead to poor balance, a tendency to lean forward or lift the heels off the ground.

03.01.2022 Motivation is what gets you started. Habit is what keeps you going. #fitness #workout #fit #fitspo #personaltrainer #active #strong #motivation #activelifestyle #health #instagood #instahealth #gym #training #fitnessaddict #healthychoices #dedication #getfit #crowsnest

02.01.2022 The recent mornings have been some absolute crackers with some great weather and even greater people!! With no signs of the gym opening anytime soon we will be located at Gore Hill park or North Sydney park depending on the day. With even tighter restrictions coming in over the weekend we understand that some of our team won’t be able to make it to the parks however, that doesn’t mean you can’t get outside and get some vitamin D! If you’re unable to get to either parks ther...e is still plenty you can do at home, or a location closer to you. If you have any questions or queries in regards to programming, nutrition, coaching or just anything in general don’t hesitate to ask. We are all in the same boat, it is important that we check up on one another and hopefully we will get out of this soon. Stay safe #workout #exercise #outdoorworkout #outdoorexercise #covidtraining #fitness #fit #fitspo #instahealth #healthylifestyle #health #nutrition #diet #instagood #socialenvy #fuckcovid #active #strong #strongwomen #train #fitnessaddict #fitnessmotivation #personaltraining

01.01.2022 The body achieves what the mind believes @elitesuppsmacquarie #workout #motivation #workoutmotivation #dedication #instagood #instahealth #strong #active #fitness #fit #fitspo #nutrition #diet #lifestyle #healthy #exercise #socialenvy #getfit #personaltrainer #crowsnest