Include Rotational Movements In Your Training

Rotational movements are those performed while performing other exercises. They include rotations such as pushups, pull ups, dips, curls and squats. Rotational movement exercises have been used for centuries to improve strength and endurance in humans. These types of training require a high level of coordination because they involve multiple body parts working together at different speeds. This type of training helps develop flexibility and balance which are vital for all activities requiring agility or speed such as running, jumping or swimming.

The rotational movements are often done with weights, but they can also be done without weight. For example, if you want to do a shoulder press then you could perform it with your feet elevated on a step or bench instead of using a barbell.

A good way to determine whether you need to use weight or not is by how much resistance the exercise requires. If the resistance required is too light, then you probably don’t need to use any weight. You might even be able to do them without any equipment at all!

Include Rotational Movement In Your Training: How To Do Them?

There are several ways to perform rotational movements. Some of these methods include:

1) Using a stationary object like a chair or table as support.

2) Using a stationary object for support while in motion such as in an elliptical pattern.

3) A combination of both.

For example, you could put your foot on a chair (stationary object) while doing an elliptical movement with the rest of your body such as in running or bicycling. If you want to increase the resistance, try doing the rotational movement with just one foot instead of two.

This will require more balance and coordination.

Rotational Exercises

Below are some rotational exercises with descriptions and images for visual learners. Try to incorporate these exercises into your routine at least three times a week.

Make sure to warm up properly before exercising, especially if this is your first time doing these exercises. The warm up routine that you choose should consist of at least five minutes of light jogging, jumping jacks, and stretching.

1) Seated V-Ups:

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This exercise primarily works the muscles in the abdomen and back. It also works the muscles located near the groin.

To perform this exercise find a flat firm surface approximately three feet away from a wall. Sit on the floor with your knees bent, and your back against the wall. Place your hands on the floor just behind your butt. Keep your head and neck in a neutral position and stare straight ahead. Take a deep breath, tighten your abdominal muscles, and lift your legs up off the floor until they are at a 90 degree angle. Simultaneously lift your upper body off the floor and touch your elbows against your knees. Exhale as you perform this movement. Inhale as you return to the starting position. Repeat for 3 sets of 10 reps.

2) Stationary Single-Legged Calf Raise:

This exercise primarily works the calf muscles. Find a sturdy chair or bench that is around knee height.

Place your hands on the seat of the chair for balance and placement. Stand on the floor in front of the chair with one foot placed on top of it. Keep your knees slightly bent and your entire foot (including the toes) in contact with the floor. Push up with the foot on the chair until your heel is no longer in contact with the floor. Lower your heel back down until it almost touches the floor but don’t put it down yet. Slowly raise your heel back up and then lower it again. Exhale as you push up with your foot and inhale as you lower it. Do this for 3 sets of 12 reps on each leg.

3) Stationary Single-Legged Glute Bridge:

This exercise primarily works the gluteus maximus and hamstrings. It also works the lower back and the core muscles.

Lie on your back, knees bent and your feet flat on the floor a comfortable distance apart. Place your arms at your sides and keep your chin off your chest. Squeeze your buttocks and raise your hips up off the floor. Keep your knees in line with your feet. Do not let your back arch or your knees splay out. Hold this position for the desired amount of time and then slowly lower your hips back down until they almost touch the floor but don’t put them down yet. Lift your hips up as high as you can. Exhale as you lift up and inhale as you lower your body back down. Do this for 3 sets of 10 reps.

4) The Plank:

This exercise primarily works the core muscles. Find a smooth, flat, and rigid surface that is long enough to support your entire body.

Place your hands on the floor shoulder width apart and place your legs on the floor hip width apart. Make sure your palms are directly under your shoulders and your legs are directly under your hips. Slowly lower your body until it is in a straight line from your forehead to your toes. Keep your legs, hips, and upper body still and only move your elbows. Hold this position for the desired amount of time. Make sure to keep your head in line with your spine the entire time. If you start to lose form stop and reset. Exhale as you lower your body and inhale as you lift it back up. Do this for 3 sets of 1 minute.

Continue exercising like this 3-5 times a week. Every 3 months you should take a week off from working out.

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Be sure to hydrate and eat healthy foods after each workout.

Tips & Warnings

Warm up for 5-10 minutes before starting your exercise. Stretching is not necessary but may help if you’re not used to exercising.

You can increase or decrease the amount of time you spend on each exercise every week depending on how your body feels.

Prevent injuring yourself by taking a day of rest every week.

Make sure to hydrate and eat healthy foods after each workout.

If you’re just starting out, don’t work your abs everyday. Give them at least 2 days of rest before working them again.

After every 3 months, take a week off from working out.

Make sure your surroundings are safe and free of distractions.

Workout at a moderate tempo, faster tempos may be too stressful and slower tempos may not be effective.

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Do not work to the point of exhaustion, when your abilities are exhausted you are prone to injury.

Sources & references used in this article:

A reliable method for assessing rotational power by MJ Andre, AC Fry, MA Heyrman, A Hudy… – The Journal of …, 2012 – journals.lww.com

Comparison of trunk kinematics in trunk training exercises and throwing by DF Stodden, BM Campbell… – The Journal of Strength & …, 2008 – cdn.journals.lww.com

Medicine ball training implications for rotational power sports by JE Earp, WJ Kraemer – Strength & Conditioning Journal, 2010 – cdn.journals.lww.com

Swing training device by N Uzelac – US Patent App. 10/457,849, 2004 – Google Patents