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This is a beginners guide on how to bear crawl to improve strength, coordination & get a better looking core.
Crawling can be beneficial for almost everyone to put into their exercise routine. My goal here today to give you a little bit more confidence & how you can incorporate crawling into your everyday routine. There are some great benefits. Number 1 is strength and aesthetics. When you crawl you’re going to engage your whole core the whole time you're doing it. You’re engaging from the chest all the way down through the hips & into the legs. You’re going to increase your body's relative strength not to mention you're probably going to get a stronger better looking core as well. Maybe even a six pack.
Another reason is just pure coordination of your body. When you crawl you moving this conduct contralateral pattern which is the same as walking. We spend so much time sitting we lose that pattern so this is a way to bring your body back on pattern & be more athletic The last reason is because crawling is very free & flowing. Usually we go to the gym & do squats or a bicep curl & those require strict form. With crawling its kind of left up to you to interpret how you want to move so you can go out have some fun. Let’s get into how to go about being in control.
Learning the Bear Crawl
Step 1 is to get in the bear position. You're going to get into quadraped & going to have your hands right underneath your shoulders & knees underneath your hips. We’re going to push the ground away in posterior tilt the pelvis a little bit & get that tucked. All that's going to do is just engage the core & we want the core to be very active. The head position you're going to tuck the chin & just bring that neck back a little bit. From here we’re going to start our crawl motion & this is basically what a crawl is. Let’s start with the right h& left leg together & we’re just going to reach & bring that left knee up. I reach with my arm, bring the leg behind me. This is very easy & probably anybody can do this.
You really want to get down this pattern down so when we kick up your feet you're really get comfortable moving your arm in your opposite leg together in that contralateral fashion. Here we're going kick up the knees & start our regular crawl. I'm just going to lift my knees above ground & from here & do that same motion forward & then bring it back. What’s very important is that you just once again keeping that patterning going so your coordinating your body to move it was contralateral fashion. Don't worry so much in the beginning about what your hips are doing or what your shoulders & arms are doing. Just start crawling around & get comfortable with that. We’ve go to build up some endurance & strength. Once you’re more comfortable with moving in that pattern we want to start to think about some things.
The first thing is we want to start keeping the knees lower to the ground & that's going to be make for a harder crawl & more engagement of the muscle. If we can keep those knees just a couple of inches off the ground. We can also crawl backwards & it’s little more challenging but again you start progressing. The other thing that you want to do once you start getting comfortable is start thinking about what's going on in your body so with my arm I really want to reach forward & then pull myself through the ground. With my leg I really want to lift this knee up & get some good hip flexion & then push the ground away. So now you're getting more comfortable with your crawl & we start thinking I'm going to reach & pull going to bring that knee up & push. Reach, pull then push. Once you start getting that then you're going to start making a bettor connection with the muscles in your body & start feeling more that core working, to feel your hip flexors working & you're butt while you're pushing away. You start making these connections with these muscles. That will lead you to be very efficient crawler you can get stronger & like I said it's going to lead to more athleticism as well.
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14 фев 2017
