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Fitnessfyzio

Fitnessfyzio

Tereza Michálková

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Archiv pro měsíc: Květen 2017

Publikováno 15.5.201722.6.2017

HORNÍ ZKŘÍŽENÝ SYNDROM

Horní zkřížený syndrom je v naší populaci velmi rozšířeným problémem. Často je HZS příčinou bolestí hrudní a krční páteře, ale také bolestí v ramenním pletenci. To vše proto, že HZS deformuje správné držení těla a decentruje ramenní kloub. Pokračovat ve čtení „HORNÍ ZKŘÍŽENÝ SYNDROM“

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10 x 10 Až příště půjdete na procházku, de 10 x 10 Až příště půjdete na procházku, dejte si 10 kousků od každého, 1min pauza a to celé 10x 😉. ☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆ ☆☆☆☆☆☆☆☆☆☆☆☆☆☆☆ The next time you go for a walk do 10 repetitions of each excercise then take 1 minute break and repeat the whole set 10 times. #fitnessfyzio #fitneswomen #fitnessinspirations #motivation #outdoor #outdoorworkout #workout #booty #legday #bodyweightworkout #walkingthedog #fuckcorona #makame #hybejse #lunge #skater
Workout of the Day Start with a warm up and dynam Workout of the Day Start with a warm up and dynamic stretching then continue with these three sets. Each set includes 4 strength excercises (legs and upper leg), 2 abs conditioning rounds and 2 cardio rounds. Work 30 seconds on and 10-15 off, repeat each set 3-5 times. Would be great if you tag me, mention me, share....thank you.🙏 ~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~ Začněte se zahřátím a dynamickým stretchingem. Pak pokračujte 3 sety cvičení podle videa. Každé video obsahuje 4 posilovací intervaly (nohy a horní část těla), 2 intervaly na břicho a 2 kardio intervaly. Každou sadu cviků provádějte v intervalech 30s práce a 10-15s pauza, celou sadu zopakujte 3-5x. Předem díky, pokud mě u vašeho cvičení označíte, zmíníte , či nasdílíte dál. 🙏 WORKOUT No.1 1. Oblique squat (concentrate your weight to the marked foot / směřuj většinu váhy do označené nohy) 2. Ueven push up 3. Oblique squat other leg 4. Uneven push up ☆☆☆ 1. Plank to one leg through 2. Abs curl up ☆☆☆ 1. High boxing 2. Clown ~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~ WORKOUT No. 2 1. Split squat 2. Vertical push up 3. Split squat other let 4. Vertical push up ☆☆☆ 1. Crunches 2. Crab ☆☆☆ 1. 3x pogo jump, 1x butt Kick 2. Jumping Jack ~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~ WORKOUT No. 3 1. Squat to deep squat 2. Butterfly 3. Squat to deep squat 4. Hyperextension plus leg&arm shuffle ☆☆☆ 1. Plank to side plank 2. Low abs excercise ☆☆☆ 1. One leg skipping rope 2. One leg skipping rope other leg ~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~ #fitnessfyzio #fitneswomen #workout #workoutoftheday #wod #inspiration #motivation #fuckcorona #stayintouch #proklienty #fitness #bodyweight #hiit #stayfit #budfit #cviceninadoma #cviceni #momoftwo #fitmama #fitmom #makame #fitnessroutine #workoutroutine #cardio #strength #abs
HIIT WARM UP 20 reps and 3 sets of each ZAHŘÁTÍ 20 opakování a 3 serie ☆jumping jack ☆boxers' dribbling ☆skipping ropě ☆side lunges ☆front lunge to calf stretch ☆leg raise + trunk rotation ☆jumping oblique twist ■ Main workout: 30 seconds / 15 seconds rest, 3-5 sets Hlavní workout: 30 vteřin / 15 vteřin pauza, 3-5 sérií ■ WORKOUT No.1 ☆squat to press up ☆row push up ☆side lunges L ☆side lunges R ☆oblique twist ■ WORKOUT No.2 ☆step in / out ☆dead lift ☆elbow plank + leg raises ☆single leg dead lift L ☆single leg dead lift R ■ WORKOUT No.3 ☆inchworm + spiderman ☆fwd lunges + press up L ☆fwd lunges + press up R ☆dead bug + leg push ☆oblique sit triceps push up R ☆oblique sit triceps push up L ■ Cool down and stretch properly at the end of your workout. ■ #fitnessfyzio #fitness #fitneswomen #fitmom #hiit #workout #puma #powerband #motivation #motivace #inspirace #fitforlife #makame #cviceni #cviceninadoma #fuckcorona #squats #lunge #jumpingjacks #inchworm #pushup #workoutroutine #fitnessroutine #bodyweightworkout
6 MONTHS PRONE POSITION ACTIVE EXCERCISE "Yeah, th 6 MONTHS PRONE POSITION ACTIVE EXCERCISE "Yeah, that's the girls' pushup!" Well, not quite 😜. Getting from laying down to a DNS 6 months prone position is not as easy as it may seem. ☆keep your spine neutral and elongated ☆create and maintain IAP (intraabdominal pressure) ☆keep your glutes and lower back relaxed ☆control your shoulder blades and prevent them from slipping towards your spine Enjoy! Let me know how you managed. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 6 MĚSÍC VÝVOJE (prodloužený stoj na čtyřech) jako součást aktivního tréninku "Jojo, to je dámský klik, že jo." Nooo, úplně ne. 😜 Zvednout se z leže na břiše do pozice 6. měsíce možná vypadá jako snadný dámský klik. Ve skutečnosti k němu má hodně daleko a věřte, že může být plnohodnotnou náhradou klasického kliku. Základem je: ☆udržet napřímenou neutrální páteř ☆vytvořit a udržet nitrobřišní tlak ☆nechat uvolněné (nepřepínat) hýžďové svaly a bedra ☆kontrolujte postavení svých lopatek, neměly by "ujet" až k páteři Zkuste a dejte vědět, jak se vám to podařilo. #dns #dnssport #dnscoach #six #months #prone #active #excercise #pushup #keepingfit #movebetter #feelbetter #kliky #IAP #fitness #inspiration #motivation #dynamicneuromuscularstabilization #core #shoulderstability #shoulder #corestrength
Sometimes I need to use all parts of my body when Sometimes I need to use all parts of my body when working with clients 🙈😂. But since it's for their good why not 😏. Bram and I continue the work on his foot / feet loading 🦶 while maintaining his ankle and knee centered or at least as close as possible to centered. Using two bands, each pulling to opposite direction, under his foot helps him to load it properly w/o his ankle colapsing inwards and w/o shaping his ankle in the shape of a bread roll 🥐. Each band is tied up to one of my legs so I still have my hands free for further corrections. He has done some hard work today. 👍 So until next time.... #fitnessfyzio #fitness #dnssport #dns #fitnessmotivation #stabilization #knee #ankle #stability #hardwork #movebetter #feelbetter #puma #nike #triathlete #runner #skier #legday #triathlon #theraband
KNEE STABILIZATION Two clients that need to work KNEE STABILIZATION Two clients that need to work on their knee stabilization. First one is a competitive alpine skier. 🎿🎿🎿 Caroline had a knee surgery done. Her left knee remains weaker and easily becomes overtrained. She needs to improve her left knee stability to prevent future injuries. And yes, we work on both knees. Second one is a competitive triathlete. 🏃‍♂️🏊‍♂️🚴‍♂️Bram's problem are weak knees and ankles. When put under pressure (E.g. squats) his knees and ankles colapse inwards. Using a band that he has to hold by maintaining pressure under his big toe is a great aid. It helps him to find centered position of his ankles. #fitnessfyzio #ski #skiconditioning #triathlete #therapy #weak #knee #ankle #band #centered #stabilization #dns #dnsprinciples #dnssport #holdthatknee #workinghard #movebetter #feelbetter #nike
Our 8-year old working on his serve. #tennis #bab Our 8-year old working on his serve. #tennis #babytennis #functionaltennis #serve #doitlikeroger #wannabechamp #proudmom #tennisplayer #killingit #hittingithard #babolat
SKI CONDITIONING continues... She's back and she's SKI CONDITIONING continues... She's back and she's determined. We did much more, this is just a taste of today's training. #ski #skiing #skiconditioning #squat #lunge #flowin #kettlebell #kettlebellworkout #plyobox
FOOT LOADING & TRUNK STABILISATION Martin is a ho FOOT LOADING & TRUNK STABILISATION Martin is a hobby marathon runner. His results are pretty good but he realised that there might by some issues he should address if he wants to continue running in the long time run. His major problem is trunk stabilisation (his ribcage pushes forward as he increases running pace resulting in the open scisors position of his ribs over his pelvis) and poor ankle stability (His ankles colapse inwards). Here we are working on propper foot loading as his right leg is carrying most of Martin's weight. He needs to concentrate on good foot support so that his ankle does not colapse. Also, he holds good IAP while continuously uprighting/elongating his spine independantly on his arms movement. ☆☆☆☆☆☆☆☆☆ ☆☆☆☆☆☆☆☆☆ JEDEN PRO BĚŽCE Martin je vytrvalostní běžec. Běhá maratony. Často. Zatím nemá žádné obtíže ve formě bolesti kloubů/páteře. Uvědomuje si ale, že jeho postura při běhu není optimální, což by v budoucnu jistě k problémům vedlo. Jeho hlavní problémy: ☆přesunutý hrudník, čím vyšší tempo, tím více ☆z toho plynoucí hyperlordoza v oblasti bederní patere ☆nízká rotabilita hrudníku ☆zkrácené flexory kyčlí ☆nestabilní kotníky Toto je jedno že cvičení, které využíváme pri tréninku/terapii. Benefity tohoto cvičení: ☆nácvik stability kotníku při jeho zatížení (většina váhy těla se opírá o nohu vepředu) ☆nácvik správného dechoveho stereotypu a udržení nitrobřišního tlaku i v pohybu ☆udržení správného postavení hrudníku vůči pánvi ☆z výše uvedeného pak plynoucí nácvik pohybu končetin (v tomto případně horních končetin) nezávisle na trupu, tedy bez souhybu hrudníku. #fitnessfyzio #dynamicneuromuscularstabilization #dnssport #therapy #running #runner #foot #loading #trunk #stability #iap #dnscoach #marathon #movebetter #feelbetter #fitness #resistance #band #training #shouldermobility
Save this one if you really want to feel your obli Save this one if you really want to feel your oblique abdominals and the m.transversus abdominis. As in any other DNS based excercise you want elongate your spine at any stage. What you DON'T want to is side bend your trunk. The space between your lower ribs and hip should not shorten as you rotate to one side. Keep your hips slightely open (knees appart, ankles aiming towards each other). Breathe using your diaphram and maintain intraabdominal pressure. When performed well, you'll feel that only few repetitions give you much more than dozens of oblique crunches etc. #fitnessfyzio #dnssport #dns #dynamicneuromuscularstabilization #fitneswomen #fitnessmotivation #oblique #abs #abdominals #transversusabdominis #diaphram #stability #iap #movebetter #feelbetter #czechfitness #czechgirl #inspiration #resistance #band #resistanceband #nike #absonfire
Saturday is the only day I don't have any classes Saturday is the only day I don't have any classes or individual therapies. The only day I can enjoy couple of hours with myself, enjoy the peace and quiet around me...that's my time, my therapy. Sometimes it is necessary to stop giving and start taking for a change. #recharge #saturday #morning #autumn #autumncolors #autumnmood #mytime #peace #quiet #horse #riding #meandmyself #mytherapy #fitnessfyzio #relax
Another great session with Caroline. ☆15min #DNS Another great session with Caroline. ☆15min #DNS routine. ☆followed by some cardio workout using stairs ☆20/20 intervals using #athletic #ladder. ☆some stability work ☆finished by working on strength Well done! See you next time. 👍 #fitnessfyzio #skiing #skiconditioning #skier #dnssport #stability #mobility #strength #core #glute #dropsquat #squats #motivation #inspiration #slamball #czechskier #czechgirl
ELONGATE THAT SPINE! ☆@bram_philips is a competi ELONGATE THAT SPINE! ☆@bram_philips is a competitive triathlete. We've been working together to compensate the crazy loads of training he does during the season and we've been able to stay free of injury for over a year now. One of his problems is kyphosis of his TH as well as L spine. Lets be honest all that biking/swimming/running shows ... his muscle slings are "shortened" and keep him out of optimal posture. ☆☆But look how we've been able to work on his kyphosis by one simple cue....adding pressure against Bram's tailbone as he attempts to go from quadruped position to bear. ☆☆☆Compare his "ordinary bear" to the assisted one. He managed to elongate his TH and L spine as well as good support of his feet and did not colapse in his knees. Well done! This was a good session. #fitnessfyzio #dnssport #dynamicneuromuscularstabilization #therapy #bear #quadruped #triathlon #triathletes #compensation #injuryfree #elongate #spine #iap #motivation #inspiration #puma #shouldermobility #kyphosis
EVERY EXCERCISE IS AN OPPORTUNITY FOR BETTER DIAGN EVERY EXCERCISE IS AN OPPORTUNITY FOR BETTER DIAGNOSTICS Been working with Caroline for couple of weeks now. Caroline is a young alpine skier. Last week we used #bosu ball and some resistance band to simulate the movement of her arms during the first seconds of a race. And she performed well. This week we tried to add more resistance and speed using #skierg and everything fell to pieces. 🤷‍♀️ So, we needed to go back to squere one and start from 3rd month supine position of the #dynamicneuromuscularstabilization . We then moved on to 6th month prone position. Caroline is an active athlete and as such she needs to feel her feet on the ground so we also tried to train in half squat. The aim of all these excercises is: ☆ stabilize her trunk so that her TH segment does not show signs of kyphosis and L segment does not colapse in lordosis. ☆ learn how to create and maintain intra abdominal pressure ☆ learn how to increase the range of shoulder movement without colapsing of the THL segment It is going to take some time before we can add more resistance and speed but we will get there. Keep following us to see her progress. #fitnessfyzio #dynamicneuromuscularstabilization #dnssport #dns #skiing #condition #skier #therapy #kyphosis #lordosis #shoulder #shouldermobility #czechskier #czechgirl #movebetter #inspiration #motivation #willgetthere #developmentalkinesiology #stability #mobility #hssp
More conditioning with Caroline. Every excercise i More conditioning with Caroline. Every excercise is an opportunity for further movement analysis...so we know what to work on during our physio sessions on Thursdays. I've left one key excercise out because it needs to be a part of a longer story (the treatment of the issue). So stay tuned to my profile to see and learn more. #fitnessfyzio #skiconditioning #skier #stability #mobility #strength #resistance #agility #speed #start #czechgirl #inspiration #motivation #ready #for #slopes #alpineskiing #dynamics #legday #kondice
Working on #strength , #stability and #reaction sp Working on #strength , #stability and #reaction speed with @panistraubova . Lets get her ready for the slopes! Great work Caroline! #fitnessfyzio #ski #skier #skiconditioning #stronggirl #alpineskiing #squats #bosu #sandbag #plyobox #czechgirl #dynamics #new #season
Nová spolupráce, nový sport, nová výzva. Ale Nová spolupráce, nový sport, nová výzva. Ale myslím, že nám to spolu půjde. ☆ New client, new sport, new challenge. Something tells me we'll do some great work outs together. #fitnessfyzio #ski #skiconditioning #skier #alpineskiing #strength #stability #mobility #dynamics #new #challenge #czechgirl
WORKING THE SLINGS Had another great session with WORKING THE SLINGS Had another great session with @g_vrbicka . This time I really tested the quality of her movement as we worked on some of the musculoskeletal slings. In one of my previous posts with Gabi I wrote that you will hardly ever see me working out with my clients on the typical gym "machines". Why? Why I don't do the different one muscle isolated presses, pushes and pulls? Simply because our bodies don't work in such isolated way. Human body is designed in 3D and so is the way we move. Our daily lives are full of moves that combine push-pull-RORATE coactivation of our muscles. The correct execution of the twist and turn part of our moves is essential if we want to maintain healthy or want to improve our sport performance. There are four main musculoskeletal slings that are involved in our movement: ☆ POSTERIOR OBLIQUE SLING SYSTEM ☆ ANTERIOR OBLIQUE SLING SYSTEM ☆ DEEP LONGITUDINAL SYSTEM ☆ LATERAL SLING SYSTEM The first three excercises all utilise one or more od these slings. By engaging muscle groups belonging to these slings. Try to add them to your training routine. The FIRST one is ideal for THROWING ATHLETES. SECOND and THIRD video shows excercise that should be bookmarked by all RUNNING ATHLETES. As you become strong and stable while performing these excercises, try to add more speed and dynamics. Excercise No.4, transition from bear position to squat aims at improving ankle dorsiflexion, hip flexion, propper diaphram breathing and bracing and spine elongation. Let me know how you find the above excercises. #fitnessfyzio #dynamicneuromuscularstabiluzation #dnssport #sling #musculoskeletal #oblique #posterior #anterior #lateral #system #running #throwing #athlete #3d #movement #motivation #INSPIRATION #fitneswomen #fitnessmotivation #bebetter #movebetter #diaphram #resistance #nike #justdoit
Goal of today's training: knee, pelvis, trunk stab Goal of today's training: knee, pelvis, trunk stability and hip mobility. Learn to move your legs from the hip, move your legs without compensation movement of trunk and colapsing knees/pelvis. Great work by @g_vrbicka Cílem tréninku byl nácvik stabilizace kolene, pánve a trupu při současném zlepšování mobility kyčle. Aneb, naučte se pohybu dolni končetiny bez současného kompenzačního souhybu trupu a kolen kolabujicich do vnitřní rotace. #fitnessfyzio #dynamicneuromuscularstabilization #dnssport #dns #hipmobility #kneestability #pelvis #stability #fitnessgirl #fitneswomen #motivation #momoftwo #bear #sidelunge #tripod #highkneeling
STRAW As much as I hate straws in drinks (I've al STRAW As much as I hate straws in drinks (I've always considered it an unnecessary piece of plastic...even before the current environmental awereness wave) I think they make for brilliant therapy aid. Inhaling through nose and exhaling through a straw helps activating the right breathing pattern (diaphram breathing). It's useful for patients with diastasis, great fun for practising with kids (you can add a glass of water to blow bubbles and provide some more resistance), I even use it with patients suffering from Chronic Obstructive Pulmonary Disease (COPD) at the hospital. (And it's a day 3 of excercise therapy for my baby boy...he's being really good and patient) #fitnessfyzio #mybaby #therapy #diaphram #inhale #exhale #breath #takeabreath #copd #diastasisrectiexercises #wecandoit💪 #wecanfixit #momoftwo #love #my #boy #dynamicneuromuscularstabilization #straw
Trying to get a five-year old to cooperate is even Trying to get a five-year old to cooperate is even harder when he knows you are filming him. 🙈😂 He's had diastasis recti which is slowly closing now. We still need to work on his weak core muscles and inwards falling knees and ankles. Yes I know...All these problems are connected. I am posting his video/photos here as a reminder to myself that we need to find time and work on these issues. But man! It is so difficult when all your kid wants to do is play. He is just too busy with being a kid and I am too tired from being a #momoftwo . Lets do this and lets see the progress in some time. Any tips are welcome. #dynamicneuromuscularstabilization #diastasisrectiexercises #diastasis #watch #his #progress #we #can #fixit #mybaby #oblique #abdominals #core #love #that #smile #sweetheart
DO IT LIKE ROGER ☺ An example of how the #dynam DO IT LIKE ROGER ☺ An example of how the #dynamicneuromuscularstabilization #principles may be applied to training tennis athletes. Looks easy but add resistance band wrapped around you in oblique sling twice and it becomes difficult, very complex a very effective excercise to train ☆ sagital stabilization of the trunk ☆ diaphram breathing ☆ intraabdominal pressure during movent ☆ rotability of thoracic spine ☆ hip mobility and knee & foot stability ☆ loading of right foot ☆ strength of hip external rotators ....all that for better open stance forehand strike. CZ Další příklad využití dynamické neuromuskulární stabilizace podle Prof. Koláře ve sportu. Tentokrát v přípravě tenistů. Možná to vypadá snadné, ale když přidáte odporovou gumu, dvakrát omotanou kolem trupu v šikmém řetězci, hned tu máte docela náročný, ale hlavně velmi komplexní a efektivní cvik vhodný pro nácvik: ☆ předozadní stabilizace trupu ☆ bráničního dýchání v pohybu ☆ udržení nitrobřišního tlaku během sportovního výkonu ☆ rotability hrudní páteře ☆ mobility kyčle při současné stabilitě kolene a kotníku ☆ nanesení váhy na pravou nohu ☆ posílení zevnich rotátorů kyčle ....A to vše pro lepší forehand z otevřeného postoje. #fitnessfyzio #dnssport #dynamicneuromuscularstabiluzation #tennis #forehand #strike #tennisconditioning #diaphram #sagital #stabilization #core #hipmobility #kneestability #coachcoaching #amongthebest #lovemyjob #alwayslearning #DNSSPORT #DNSCOACH #athlete #resistance
Day two of DNS Tennis Specific Sports Course We b Day two of DNS Tennis Specific Sports Course We breathed a lot, we stabilized and mobilized a lot and we played a lot 🙂. Yet another very valuable session. Thank you guys you were great. #dnssport #dns #dynamicneuromuscularstabilization #centrumpohybovemediciny #dnstherapy #fitnessfyzio #learning #improving #searching #finding #answer #motivation #inspiration #bebetter #bebest #lovemyjob #movement
First day of DNS (#dynamicneuromuscularstabilizati First day of DNS (#dynamicneuromuscularstabilization ) course specific to tennis athletes. Great session with @rintala_movementflow and fellow coaches/physios from all over the world. Getting the attention of four experienced coaches /lecturers was great. Some very useful insights were shared within the group. Can't wait for tomorrow's session. #dynamicneuromuscularstabilization #centrumpohybovemediciny #tennis #conditioning #dnssport #physio #diaphram #centration #inspiration #alwayslearning #stability #mobility #cylinder
Challenge accepted @nathankohlerman See Nathan's Challenge accepted @nathankohlerman See Nathan's post for detailed desription of this excercise that puts to the test your ability stabilize your shoulder (and your shoulderblade) on one side while testing your ability to mobilize your other shoulder at the same time. It os based on the #dynamicneuromuscularstabilization principles. When executed correctly and percisely it's not as easy as it might look. You will use more muscles than expected. 😉 Nathan's original post: https://www.instagram.com/p/B06zmx6jrho/?igshid=kla41hsgam5p Thanks Nathan, keep bringin the good inspiration. 👍 #fitnessfyzio #dynamicneuromuscularstabilization #dns #dnssport #DNScoach #motivation #inspiration #challengeaccepted #stability #mobility #shoulder #fitmom #fitmama #fitnesswomen #fitafterforty #oblique #sit #cat #tomcat #functionalrangesystems #shouldrstability #shouldermobility #functionaltraining #nike #catseverywhere
ONE LEG MOBILITY/ STABILITY CHALLENGE Inspired by ONE LEG MOBILITY/ STABILITY CHALLENGE Inspired by @nathankohlerman Give it a go! It's fun and you'll see where your limits are. The next level would be performing this while standing on #bosu . 🤔😜 #mobility #stability #mobilitytraining #stabilitytraining #hip #hipmobility #kneestability #challenge #challengeaccepted #singleleg #singlelegsquat #singlelegdeadlift #pistolsquat #fitnessfyzio #fitafterforty #fitmom #fitnesswomen #movementcontrol #movement #nike #control #balance #czechfitness #coach #motivation
#summer #adventure in #Slovenia PART 1 If you wan #summer #adventure in #Slovenia PART 1 If you want to enjoy #beautiful #nature full of #mountain #streams, #waterfalls and #crystal #clean water than Soča #valley is the place to go. Be warned that the river water temperature is close to #freezing. #family #active #holiday #bovec #soca #blackdog #momof2 #momofboys #hiking
#family #holiday in #croatia , lots of #swimming # #family #holiday in #croatia , lots of #swimming #icecream #pebbles #sun #fun . #love my three plus one man (#black #dog #monty) to bits. #momof2 #momofboys #fitmom #fitmama #brothers
9 YEARS, 2 KIDS AND ABOUT 30cm OF HAIR LENGTH DIFF 9 YEARS, 2 KIDS AND ABOUT 30cm OF HAIR LENGTH DIFFERENCE. EN There were times I would work out to look good. I would do ridiculous amount of cardio excercises, I would be afraid to workout with weights (cause I didn't want to be "big") and any kind of slow workout during which I did not sweat was a waist of time for me. Truth is, I never felt I looked good. These days I work out to feel good. I do a lot of excercises based on #dynamicneurostabilisation , I do a lot of working out with my own body weight, I squat and deadlift 50kg if I feel like it, instead of long cardio sessions on treadmill I do #hiit / #tabata and walk average of 15 000 steps a day. And I feel great, I feel that my body is strong and functional. CZ ROZDÍL 9 LET, 2 DĚTI A ASI 30CM VLASŮ Dřív jsem cvičila proto, abych vypadala dobře. Dělala jsem nesmyslně dlouhé kardio cvičení, bála se zvedat váhy, abych nebyla moc "velká" a jakékoliv pomalé cvičení pro mě byla ztráta času. Pravda je, že jsem nikdy neměla pocit, že bych vypadala dobře. Teď trénuji, abych se cítila dobře. Cvičím hodně podle principů dynamické neuromuskulární stabilizace, cvičím s vahou vlastního těla, když se mi chce dřepuji nebo dělám mrtvé tahy třeba s 50kg zátěží, místo dlouhých běhů na páse v kardio zóně si dám intervalový trénink a každý den nachodím v průměru 15 000 kroků. A víte co! Cítím, že mám sílu, která je funkční a prostě se cítím skvěle. #fitnessfyzio #fitafterforty #fitmom #fitmama #fitness #beach #bikini #workout #findthedifference #feeling #good #fitnesswomen #czechfitness #momof2
Life is fun, age is just a number. Turned 40 this Life is fun, age is just a number. Turned 40 this year and never felt better. #fitnessfyzio #fitafterforty #fitwomen #fitnesswomen #czechfitness #fitness #mybodymybusiness #fitmama #lifebeginsat40 #ageisjustanumber #neverfeltbetter #slovenia #bohinj #soca
Life begins after forty! I hate cold water, I don Life begins after forty! I hate cold water, I don't go in a pool unless the water is at least 28°C. I don't mind hights but I'm not really keen on jumping from high places. Today I've overcome myself and it felt great!💪 Daniel jumped first and I just couln't resist giving it a try. Later on our not yet 8 years old son jumped off the rock with me. So proud of him! ❤ #soca #slovenia #bovec #highjump #ididit #lifebeginsat40 #fitmom #proudmommy #freezing #julianalps #prekonavamsamasebe #high #jump #freefall #proudmama #adventure #summer #fun #8degrees
You won't see me taking my clients to the various You won't see me taking my clients to the various machines available in the gym. But I love working with various #resistancebands #dumbells and #gymball . They provide endless opportunities for workout (and pain 😂). Great #workout today @gabriela_ko1 #fitnesswomen #fitnessfyzio #fitmom #booty #legday #nike #nopainnogain #shewillthinkofmetomorrow #ladyinyellow
Pro velký úspěch nabízíme další termín akt Pro velký úspěch nabízíme další termín aktivního a akčního víkendu pod taktovkou @fitnessfyzio a @yogalucka . V programu je nová přednáška (problematika horního zkříženého syndromu) a nový trénink (agility a plyometrický trénink). Vhodné pro muže, ženy, začátečníky i aktivní sportovce. Každý si najde své. Hlašte a neváhejte. Večer si zopakujeme bowlingový turnaj a třeba konečně dojdeme na to Konopiště. 👍 #fitness #wellness #vikend #aktivnivikend #cvičení #fit #joga #yoga #bodyform #kruhac #plyometrie #agility
Another day, another training. #fitnessfyzio #fit Another day, another training. #fitnessfyzio #fitandhealthy #trx #medicineball #kettlebell #squats #glutes #abs #triceps #workout #intervaltraining #cirquittraining
LEG DAY Here's a set of some of my favourite leg LEG DAY Here's a set of some of my favourite leg and glute excercises. ▪︎#squats : glutes, thighs, ▪︎#deadlift : hamstrings, glutes ▪︎#laterallunges: lateral hip stabilizators, hip adductors ▪︎#splitsquats : glutes, thighs, lateral hip stabilizators ▪︎#plyobox jumps: dynamics ▪︎#onelegdeadlift : hamstrings, glutes, lateral hip stabilizators ▪︎#ipsilateral hip and shoulder rotation: lateral hip stabilizators Activation of intraabdominal pressure should be automatic during all of these excercises. I do the whole series, 12 repetitions of each excercise and repeat the whole circuit four times. #fitnessfyzio #legday #fitnesswomen #fitmom #fitafterforty #strong #functional #healthy #booty #czechfitness #nike #glutes #hamstring #motivation #squats #deadlift #onelegdeadlift
Thank you @yogalucka for co-organising and joining Thank you @yogalucka for co-organising and joining me for our first Fitness&Wellness weekend. It's pleasure to work with someone who is a professional and a great friend on top of it. 🙏 We held 5 classes from Fri evening to Sun morning and every each of them was a blast. #bodyform 🏋️‍♀️ #cirquittraining ⏱ #poweryoga 🧘‍♀️ #dnssport 🧘‍♂️ #functionalconditioning 🏃‍♀️ The feedback I received so far is more than positive and we are already planning another "joint venture" together. 💪 #fitnessfyzio #fitness #wellness #workout #friend #coach #burningmuscles #fitnesswomen #fitnessmen #fun #training
SOMETIMES your HEAD GETS IN THE WAY of your body. SOMETIMES your HEAD GETS IN THE WAY of your body. @gabrielkon1 had a serious accident that was followed by a major spinal surgery. Despite that she keeps fit and excercises almost daily. But there are some movements that always shoot a painful "stub" through her back. One of these movements would be quadruped crawling. Her core muscles are strong, she is able to use her diaphram when breathing yet...there was always some pain when se wanted to perform the quadruped crawling. Her head got in the way. The fear of yet another stub when lifting her leg made her make a series of wrong and useless pre-movements which only made things worse. We found a solution for now. I put a roller on her lower back in order for her to concentrate on something different than the fear of pain. And it works! She holds her trunk stable, she inhales under that roller and she holds her pelvis leveled. Well done! The next step is to be able to do the same without the aid of the roller. CZ Někdy HLAVA PŘEKÁŽÍ TĚLU Gabina má za sebou těžký úraz, po kterém následovala velká operace páteře. Přesto se udržuje v kondici a cvičí téměř denně. Jsou však pohyby, které se do teď neobejdou bez bolesti. Jedním takovým pohybem je lezení po čtyřech. Gabina má silné hluboké stabilizační svaly trupu, umí dýchat bránící, přesto, jakmile chce zvednout levou nohu, dostaví se bodavý pocit v zádech. Strach z bolesti ji nutil k tomu, že před vykročením levou nohou nejdříve udělala řadu zbytečných a spise kontraproduktivních pohybů, které kvalitu pohybu spíše zhoršovaly . Použila jsem válec k tomu, abych odpoutala Gabininu pozornost od možné bolesti. Jakmile se hlava soustředí na udržení válce, trup se pěkně stabilizuje, pánev zůstává v rovině a bolest se nedostaví. V dalším kroku chceme zvládnout ten samý pohyb bez pomoci válce. #fitnessfyzio #DNScoach #fitmama #dnssport #core #roller #fitness #crawling #quadrupedcrawl #nomorepain #nike #balance #strength #stability #dynamicneuromuscularstabilization
Another day, another great workout. Working on leg Another day, another great workout. Working on legs, abs and shoulders. #fitnessfyzio #cirquittraining #workout #legsworkout #bootybuilding #abs #absworkout #shoulderworkout #bosu #kettlebell #trx #squats #fit #outdoortraining
Our little big champ. ❤🎾 And for my fellow DN Our little big champ. ❤🎾 And for my fellow DNS practising friends....see that stabilizing tongue 😋😁. Photos by @minjos #tenniskids #tennis #wannabechamp #littlechamp #dnssport #dns #clay #babolat #nike #love #mybaby
Today was my turn to work and improve. Such a joy Today was my turn to work and improve. Such a joy to be the one who receives training for a change. ❤🐎🐴 #horse #horseriding #love #joy #training #theresalwaysbetter #sun #summer #gallop #trot
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