Complex Drills for Better Human Movement:
The complex drills are one of the most effective ways to improve your physical performance. They have been used since ancient times.
However, they were not always considered as important as they are today. There was a time when it would take many days or even weeks before someone could perform them successfully and with great proficiency. Nowadays, it takes only minutes to learn how to do them effectively and with good results!
When performing complex drills, you need to concentrate on several things at once. You must keep your mind focused on the task at hand while simultaneously maintaining proper posture and body position.
When doing these exercises, you will notice that there are certain key points which must be kept in mind during each repetition. These points include:
1) Your feet should be flat on the floor.
If your heels are off the ground, then you cannot properly maintain proper form.
2) Keep your shoulders down and back, and don’t let them rise up above shoulder level.
You want to keep your neck straight throughout all of this exercise. Don’t allow yourself to twist or arch too much at any point in time!
This could lead to muscle strain and other such injuries.
3) Do not tuck your elbows in towards your sides or cross them over one another.
Doing this can cause the same types of injuries listed above.
4) Move slowly and deliberately.
Never sacrifice form for speed. Many people get impatient and try to rush through an exercise routine.
This is a sure fire way to injure yourself, so never do it!
Even these simple rules will help you maintain proper form and posture during each repetition. This leads to a better and safer routine.
As your body becomes more accustomed to the exercise, you can begin to add in other techniques. For example, you can raise one foot up off the ground for a couple of seconds while continuing to perform the exercise with good form. These extra steps will help you get the most out of your routine and boost its overall effectiveness!
Another great thing about complex drills is that you can perform them just about anywhere. You do not need any special equipment or a personal trainer by your side.
All it takes is some space and you are ready to start. This makes them perfect for travel or for when you are on the go. You never know when an injury might occur, so it is always best to have something like this tucked away in the back of your mind. If you do happen to get hurt, then you know that these exercises can help you maintain a base level of fitness. They can also be a great way to rehabilitate injuries as well.
Quite often, people try to rush back into their routines too quickly, which leads to re-injury and sometimes even long-term problems. A complex drill routine is a great way to ease yourself back into things and let your body get used to the stresses of exercise again.
If you’ve been off exercise for an extended period of time, then it is best to consult a physician or physical therapist before attempting to perform complex drills.
If you have never used complex drills before, then start off slowly and gradually work your way up. You don’t want to overdo it on your first try and wind up with a pulled muscle or other painful injury.
Build up your endurance and form little by little until you are able to go all out during the routine.
By performing these exercises, you will notice better endurance, flexibility, strength and overall fitness. You will be able to perform other exercises better and for longer periods of time as well.
If you are currently in good physical condition, then these routines can take you to the next level and beyond!
The great thing about complex drills is that they can be tailored to your specific needs. If you need more endurance, work on breathing control during the routine.
If you need more strength, pump out as many push-ups as you can in the given time interval. If you need to improve your flexibility, hold the stretches for longer periods of time. There are no limits to what you can do with these exercises. They truly are an incredible tool for any fitness fanatic to have in their arsenal.
While these exercises may not be appropriate for everyone, they can still be a great asset for those who do choose to use them. Complex drills are best for those who are past the beginners stage of fitness and are ready to take their bodies to the next level.
Always remember safety first and never try to push yourself beyond your limits. If at any point you feel pain, then stop and take a rest.
There is a reason why these exercises are used by the military and other groups with high physical demands. Their simplicity and effectiveness is unmatched.
Give them a try and see for yourself what they can do for you!
Complex Drills For Fitness
The Complex Exercises
Complex One: High Knee
Benefits: This drill is great for warming up your legs and teaches you how to move your arms while running.
How To: Start by standing normally. Swing your arms back to gain momentum and lift your knees up as high as you can.
Sources & references used in this article:
Qualitative analysis of human movement by DV Knudson, CS Morrison – 2002 – books.google.com
Biomechanical basis of human movement by J Hamill, KM Knutzen – 2006 – books.google.com
Pedagogy and human movement: Theory, practice, research by R Tinning – 2009 – books.google.com
Qualitative diagnosis of human movement: improving performance in sport and exercise by DV Knudson – 2013 – books.google.com
Decision training: the effects of complex instruction, variable practice and reduced delayed feedback on the acquisition and transfer of a motor skill by JN Vickers, LF Livingston… – Journal of sports …, 1999 – shapeamerica.tandfonline.com
Human movement measurement system by K Ferguson, D Gronachan – US Patent 7,492,268, 2009 – Google Patents