Maximizing Workouts - Visualization and Integration

All too often, folks at the gym isolate small muscle groups like biceps and triceps, while the rest of their body is disengaged, limp and out of alignment. Unfortunately, for most people (not all, but most of us), this is not the best use of our workout time. Functionally, the body does not use just one muscle at a time, so this does nothing to improve day-to-day strength, ease and grace. It burns far less calories than big muscle movement (or even isolation exercises done with the core engaged). And, this isolation ideology ignores all the muscles that are not in motion, creating an unbalanced body,

That is why, in STL mat work, it is so important to shed this single-muscle focus instilled by gym machines, and allow every muscle of the body to work simultaneously, in functional and balanced movements.

One affective way to do this is to focus on the muscles that are stabilizing, rather than the muscles that are moving, During the new Roll-Up series, try focusing on stabilizing the lower body and engaging through the inner thigh, while the upper body is in motion, facilitating a symbiotic and highly effective manner of working the whole body.

Visualization is another great way to focus and achieve full body engagement. Using visual images can trigger the muscles quickly, and help you to flow through the movements with heightened awareness and engagement of all muscles.

For example, in Roll-Ups, imagine there are thick leather straps buckled over the tops of your thighs, holding the legs in place. As you roll down, think of a strap wrapped over the top of your belly button, that is pulling the belly back towards the spine, leading you to roll down from your deep core engagement.

Or, during Open Leg Rocker exercises, after you have rolled back, imagine you are sitting in a high-backed rocking chair that is about to tip over and you quickly have to pull yourself up into a balanced position.

There are many others to try. Let us know if you have an especially good visualization tool you like to use for STL exercises.



Be the ball....