My fitness article in the Adelante Magazine “The Chair Pilates” Change your Work Out Routine February 2018
https://www.facebook.com/pg/TU-Entrenador-Octavio-165080336837285/photos/?tab=album&album_id=2018246284854005
Hello my dear readers it seems amazing that we are in the second month of the 2018… time goes by and our knowledge about many things as humans making extraordinary technology is better every second....Better Cars, home appliances, portable devices and all of what the human brain is getting to explore to make our life more comfortable, health wise researches and new medications are produce to avoid or cure Cancer or HIV to mention some but still there is no "Magic pill or poison " to make your body healthy, slim, athletic or immune to diabetes, high blood pressure and many other diseases that as humans develop in our existence as a result of a unhealthy life style and lack of movement. Now 2018 options to eat healthy and exercise are there... much "Better and more Detail" to be from the inside out Strong and Healthy and live without or with less Illnesses, unfortunately a small percentage of the HUMANS practice or takes advantage of this Knowledge, now the United States has a higher problem of Obesity in the World. Our lack of conscience to PLAN the future of our life is NOT taught by our parents and our new generations are super saby in technology and spend more time sitting and NOT moving their bodies, we can see more often child or teen obesity all over the place. If you finally are pushing to continue your "New Year’s Resolutions" I encourage you to STICK to at least exercise 3 times during the week so you can see some changes in your Fitness Health as I mention before find ONE activity that appeals TO YOU like Yoga Pilates , swimming NOT JUST lifting weights, to make you move and sweat just to keep you Healthy , now if you want to be more “serious” have the discipline to FIT in your schedule an exercise program more specific get a knowledgeable and with LOTS of experience and not too young and very Professional Trainer to help you achieve faster your fitness goals….
Here is the "Pilates stability Chair" an incredible Pilates Equipment which teaches you Posture, Strength, Alignment, Core Stabilization and Balance a very challenging and fun Machine to give variety to your workouts, remember doing only heavy “weights” is not the only answer, find other options – activities to do your EXERCISE.
1.- Obiques mainly and Abs (Starting Position).
Posture is an important part of all these exercises so remember "Lie down tall and long and always sucking your abs along with arms fully extended both legs together and pointing toes, HIP on the Chair and my left ARM IS PUSHING ALL THE WAY DOWN working against the Springs Resistance, open both arms in keep them as you see in the image(Inhale). 4 sets 15-20 reps.See image #1.
Hello my dear readers it seems amazing that we are in the second month of the 2018… time goes by and our knowledge about many things as humans making extraordinary technology is better every second....Better Cars, home appliances, portable devices and all of what the human brain is getting to explore to make our life more comfortable, health wise researches and new medications are produce to avoid or cure Cancer or HIV to mention some but still there is no "Magic pill or poison " to make your body healthy, slim, athletic or immune to diabetes, high blood pressure and many other diseases that as humans develop in our existence as a result of a unhealthy life style and lack of movement. Now 2018 options to eat healthy and exercise are there... much "Better and more Detail" to be from the inside out Strong and Healthy and live without or with less Illnesses, unfortunately a small percentage of the HUMANS practice or takes advantage of this Knowledge, now the United States has a higher problem of Obesity in the World. Our lack of conscience to PLAN the future of our life is NOT taught by our parents and our new generations are super saby in technology and spend more time sitting and NOT moving their bodies, we can see more often child or teen obesity all over the place. If you finally are pushing to continue your "New Year’s Resolutions" I encourage you to STICK to at least exercise 3 times during the week so you can see some changes in your Fitness Health as I mention before find ONE activity that appeals TO YOU like Yoga Pilates , swimming NOT JUST lifting weights, to make you move and sweat just to keep you Healthy , now if you want to be more “serious” have the discipline to FIT in your schedule an exercise program more specific get a knowledgeable and with LOTS of experience and not too young and very Professional Trainer to help you achieve faster your fitness goals….
Here is the "Pilates stability Chair" an incredible Pilates Equipment which teaches you Posture, Strength, Alignment, Core Stabilization and Balance a very challenging and fun Machine to give variety to your workouts, remember doing only heavy “weights” is not the only answer, find other options – activities to do your EXERCISE.
1.- Obiques mainly and Abs (Starting Position).
Posture is an important part of all these exercises so remember "Lie down tall and long and always sucking your abs along with arms fully extended both legs together and pointing toes, HIP on the Chair and my left ARM IS PUSHING ALL THE WAY DOWN working against the Springs Resistance, open both arms in keep them as you see in the image(Inhale). 4 sets 15-20 reps.See image #1.
2.- Obiques mainly and Abs(Ending Position).
Here is the challenge, as you(exhale) you will SQUEEZE your Obliques and Abs and let the Floor of the chair help you to pull your body UP making a lateral side Spine Curb, your arms are part of the balance and elegance in the Flow (see the posture).“This is a “KILLER OBLIQUES and ABS” work out. 4 sets 15-20 reps.See image #2.Do both sides
3.- Press BUTT Blaster (Starting Position) amazing work for your BUTT.
Another KILLER ASS exercise your Butt will be Sore for days. Please copy my posture, put the chair next to you and place your right Foot facing sideways your knee, your other foot will be facing forward, leg fully locked and straight as your hips, keep in all times THIS POSTURE to hit the BUTT BACK muscles(inhale)knee is 90 degrees angle and facing out of your middle line of your body..4 sets 15-20 reps.See image #3.Do both sides
4.- Press BUTT Blaster (Ending Position) amazing work for your BUTT.
This is a BUTT SCULPT exercise if you have a FLAT BUTT, this will LIFT BUTT specially if you have a saggy one, suck your ABS, Stand Tall and Balance your body with your arms as you (Exhale)press down and only using your Gluts and hamstrings to work the Lower BUTT like you never felt BEFORE.4 sets 15-20 reps.See image #4.
5.- Leg Press Starting Position (Lower Gluts, Abductors, Abs).
Sit on the chair very close to the front as you see me in the image, knees open to activate Adductors, feet with only your toes touching the base and lifted to activate GLUTS and Calves ,sit tall and long and Abs Sucked in (Inhale) 4 sets 20reps.See image #5.
6.- Leg Press Ending Position (Gluts, Abductors, Abs).
As you (Exhale)Stick shoulders and chest out sucking Abs and pressing down the floor of the chair CONTROLLED and SLOW opening in all times leg and knees wide open, You Will Feel Muscles you never felt BEFORE.4 sets 20 Reps. See image #6.
To help you see and understand these movements please go to my FACEBOOK : TU ENTRENADOR OCTAVIO or http://octaviofitness.blogspot.com/
Thanks so much to Tony Wiseniewski owner of ULTRABODYFITNESS GYM. http://ultrabodyfitness.com/ for using his Beautiful gym for this pics.
Blessings
Octavio Master Trainer
http://www.octaviosfitness.com/
http://ultrabodyfitness.com/
http://octaviofitness.blogspot.com/
http://adelantemagazine.com/
https://twitter.com/OCTAVIOPERSONAL
https://www.instagram.com/octaviopersonaltrainer/
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“La Silla de Pilates” Cambia tu Rutina de Ejercicio 2018.
Hola mis queridos lectores , parece increíble que estamos en el segundo mes del 2018.. el tiempo pasa y nuestros conocimientos acerca de muchas cosas que los humanos hacemos son extraordinarias y mejor tecnologia cada segundo .... Mejores Coches, Equipos en Aparatos Electricos en el hogar, dispositivos portátiles y todos lo que el cerebro humano ha llegado a crear y explorar para hacer nuestra vida más cómoda, en Salud la elaboracion nuevos medicamentos para curar el Cáncer o el HIV , pero aún NO existe una "píldora o poscion magica" para que tu cuerpo instantaneamente sea sano , delgado, atlhetico o inmune a la diabetes, presion alta y muchas otras enfermedades que como seres humanos se desarrollan como resultado de un estilo de vida NO SALUDABLE y la falta de movimiento. Ahora 2018 exsiten muchas opciones para comer sano y hacer ejercicio " mejor y más detallada" para ser de adentro hacia afuera fuerte y saludable y vivir sin o con menos Enfermedades , por desgracia un pequeño PORCENTAJE de los humanos practican o aprovechan de estos conocimientos, los Estados Unidos tiene un problema serio de OBESIDAD siendo parte de el problema nuestros Padres por no educarnos en cuestion alimenticia,nuevas generaciones son muy inteligentes en tecnologia sin embargo pasan más tiempo sentados volviendose inactivos . Si finalmente estás empujando a continuar tus “Resoluciones de Ano Nuevo” yo te recomiendo hacer por lo menos de “ejercicio 3 veces durante la semana” para que puedas ver algún cambio en tu cuerpo,como he mencionado antes busca una actividad diferente que te guste como Yoga, Pilates o Natacion NO SOLO levantando PESAS,para hacerte sudar y para mantenerte saludable, ahora si quieres ser más SERIO en tu Ejercicio busca a un Entrenador Personal Profesional Maduro con mucho conocimiento,mucha experiencia que no sea muy joven para LOGRAR tus metas Fisicas.
Aqui te muestro“La Silla de Estabilidad Pilates”un equipo extraordinario para trabajar Postura, la fuerza , Alineamiento , Estabilización Abdominal y balance de tu cuerpo!!... para dar variedad a tus Rutinas de entrenamiento,sin necesida de LEVANTAR PESAS.
1 - . Oblicuos principalmente y Abs (Posición de inicio ) .
La postura es una parte importante de todos estos ejercicios "Acuéstate en la silla totalmente horizontal,apretando los abdominales, brazos extendidos completamente, ambas piernas juntas estiradas y los dedos de los pies perfectamnet puntados, Cadera en la silla y el brazo izquierdo está empujando HASTA ABAJO el piso de la maquina sintiendo la Resitenciade los Resortes, abre los brazos como ves en la imagen ( Inhalar) . 4 sets 15-20 reps.Ver magen # 1 .
2 - . Obicuos principalmente y Abs (Posicion Final) .
Aquí está el desafío , al(exhalar) aprieta tus oblicuos y abdominales y deja que el piso de la silla ayude que tu cuerpo se LEVANTE y se CURVEE haciendo un flexion lateral de Espina, tus brazos son parte del equilibrio y la elegancia en el Flujo del ejercicio (ve mi postura) . Esto es un “TRITURADOR” de oblicuos y ABS ,haz ambos lados.4 series de 15-20 reps.Ver imagen # 2
3.- Press a una Pierna ( Posición inicial ) trabajo increíble para tu trasero .
Otro Ejercicio MATADOR para tu TRASERO… estaras adolorido por unos dias. . Por favor colocate como yo en la silla , ponga la silla a un lado de TI y coloca tu pie DERECHO en el piso de la silla abriendo tu rodilla , el otro pie y RODILLA y CADERA alineada hacia el frente,manten en todo momento esta abertura de rodillas para ACTIVAR tu musculo INFERIOR de tu TRASERO(Inhala) rodilla derecha 90 grados de ángulo y mirando hacia fuera de tu línea de medial de tu cuerpo . 4 sets 15-20 reps.Ver imagen # 3.Haz ambos lados.
4 .- Press a una Pierna ( Posición Final ) trabajo increíble para tu trasero .
Este ejercicio Esculpira tu TRASERO espectacular levantando tus GLUTEOS , especialmente si tienes las pompas guangas, aprieta tus abdominales,manten tu posicion alta y Equilibra tu cuerpo con los brazos extendidos al (Exhalar) presiona hacia abajo el pedal y sólo usando GLUTEOS y los isquiotibiales para trabajar .4 sets 15-20 reps.Ver imagen # 4 .
5.-Press de Pierna Posición inicial (Gluteos inferiores, abductores , Abs ).
Sientate en la silla muy cerca de la parte delantera como me ves en la imagen, rodillas abiertas para activar aductores, los pies con sólo sus deditos del pie tocando la base de la silla y elevados para activar tu TRASERO inferior y Pantorrilla,mantente con Esplada Derecha aprieta tus abdominales(Inhala) 4 sets 20reps.Ver imagen # 5 .
6.-Press de Pierna Posición Final (Gluteos inferiores, abductores , Abs ).
Al (Exhalar) echa hombros hacia atras saca el pecho APRETANDO tus ABDOMINALES y presionando hacia abajo el piso de la silla DE MANERA CONTROLADA y siempre manten RODILLAS ABIERTAS .4 Sets 20 Reps.Ver imagen # 6 .
Para ayudarte a entender estos movimientos por favor dirigete a mi FACEBOOK: TU ENTRENADOR OCTAVIO o http://octaviofitness.blogspot.com/ Muchas gracias a Tony Wiseniewski propietario de ULTRABODYFITNESS GYM. http://ultrabodyfitness.com/ por usar su hermoso gimnasio para estas fotos.
Bendiciones.
Octavio Master Trainer
http://www.octaviosfitness.com/
http://ultrabodyfitness.com/
http://octaviofitness.blogspot.com/
http://adelantemagazine.com/
https://twitter.com/OCTAVIOPERSONAL
https://www.instagram.com/octaviopersonaltrainer/
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