The push/pull workout structure is a popular example of this. Many fitness routines acknowledge that the body can be split into opposing muscle groups. And you might want to make your training more efficient.
If you’re well into your fitness journey and are looking to give a particular area some real focus, you might have started to do more focused exercises. Should you train opposing muscle groups together? Both muscles in an antagonist pair can contract simultaneously to perform an exercise in a few instances. It’s important to note that this isn’t always the case. To allow it to do so, the antagonist, its opposing muscle, must relax. It contracts to successfully perform the movement. That’s the muscle you’re trying to target by doing the exercise. In the majority of gym exercise, there’s a primary mover.
(front and back of the hip) Hip Adductor and Gluteus Medius (stomach and lower back) Iliopsoas and Gluteus Maximus (upper chest and upper back) Abdominals and Erector Spinae (shoulders and upper back) Pectoralis Major and Trapezius/Rhomboids (either side of the upper leg) Deltoids and Latissimus Dorsi (either side of the upper arm) Quadriceps and Hamstrings The main groups that we commonly hear about are: When it comes to exercise, it’s vital to develop well-rounded and balanced strength in both groups to progress with fitness and remain injury-free. They’re also often referred to as antagonistic muscle groups or antagonist pairs.īecause most movements have two phases to them, opposing muscle groups work together to perform both phases. If you’re interested, I host monthly accountability groups where we share recipes and tips, and of course, complain a little together.Roughly speaking, the body is arranged into opposing muscle groups. It’s not easy, but being in it together makes it so much better. This program is a total body transformation, and it will teach you to break those bad eating habits for GOOD. You can also try A Little Obsessed for a 5-day toned-down preview of 80 Day Obsession.Īll of these programs (and more) are available with your $99/year Beachbody On Demand Subscription - I will never get over what a killer deal that is! No problem! Autumn suggested a workout plan to help you PREPARE for 80 Day Obsession and be feel ready to tackle the program when the time comes…
A little more obsessed cardio core how to#
A basic understanding of how to use the portion control containers will also come in handy. This is for anyone that’s ready to FULLY COMMIT to a total lifestyle change! You’ll need a base-level of fitness, but you don’t have to be totally ripped or even near your goal weight. Like I mentioned, this is not a beginner program. There’s Energize, your pre-workout drink to give you energy and endurance, a nd then Recover to help your muscles prepare for the next day and fight off soreness! And trust me, you’ll want to do everything you can to help your muscles recover. In addition, since this program is more vigorous, it’s suggested that you use the Performance Line to maximize your workouts and aid in recovery time. So you’ve got your “workout block” which includes your pre- and post-workout meals, and then 3 other meals that are eaten every 2-3 hours throughout your day! Your 80 Day Obsession nutrition guide will not only tell you what portions to eat of each food group, but it will tell you WHEN to eat them. The meal plan is designed around timed-nutrition. It takes nearly ALL the guesswork out of meal planning! It’s based on the Portion Fix containers used in 21 Day Fix… but with a little twist.
What is the meal plan for 80 Day Obsession? The weight sizes you choose will depend on your strength, but some female Coaches from the Test Group were using weights ranging from 5 lbs all the way up to 45 lbs! (Men were lifting even more!) If you need advice choosing your weight sizes, let me know and I’d be happy to help.
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