Keep a tight, activated core and flat back no sagged hips or poked-up butt through the movement. If you struggle to maintain proper form, complete the same series with your knees on the ground instead.
The goal is to reach a depth that achieves degree elbow bend, but only lower as far as your arms can push yourself up from. Hold this position as you alternate reaching your same-side knee to your elbow.
Complete the exercise on an elevated object to make the movement easier. Squeeze through your glutes as you step up. Like riding, your heels are down in contact with the ground and your chest is upright.
Lie flat on your back on either a soft surface or an exercise mat , spread your feet about shoulder-width apart and place your hands behind your head, so your elbows form triangles on both sides of your head. Then, tighten your tummy muscles and lift your head, shoulders and neck off the ground. Clench your abs for a second or two, then release and slowly bring your head and neck back down.
Make sure you're using your stomach muscles--not your neck muscles--to lift yourself. Lifting with your neck can easily strain those muscles; plus, you won't be working your abs effectively. Do 25 to 50 reps depending on the strength of your abdominal muscles , rest, then do another set. Stand on a soft, even surface or an exercise mat, place your hands on your hips for balance , maintain good posture and tuck your rear-end underneath you. Then, slightly raise one leg so that it's bent behind you at a little less than a degree angle.
Shifting your weight to your grounded leg, slowly bend down, then back up. Don't bend down so far that you put too much stress on your stationary knee. Just a slight bend-and-release will effectively work your quadriceps.
Stand with your feet slightly more than shoulder-width apart, maintaining good posture--your back should be straight and tall, your shoulders square, and you're looking straight ahead. Then, slowly squat like you're sitting in a chair with your arms extending in front of you as you "sit. Don't bend down so far that your bottom is level or below your knees. Your lowest point should be at a degree angle rear-end to knee.
And keep your weight centered over both legs evenly, so you don't strain your knees. Once you've gained enough strength that it's easy for you, add small hand weights for a greater challenge. Stand with your feet slightly less than shoulder-width apart, place your hands on your hips.
Then, slowly lift yourself up onto the balls of your feet so you feel the "burn" in your calf muscles. Tip: Make sure you don't lock your knees. Your legs should be straight, but keep a slight bend in your knees.
Plies as in the ballet move are great for working your inner thigh muscles. Stand in "grande plie" position, meaning your feet are a little more than shoulder-width apart and you're turning your toes out at a degree angle from a straight and forward position.
Stand up straight, pushing your shoulders back, and tuck your rear-end underneath your hips to protect your lower back. Extending your arms out to your sides for balance, gently "plie" by bending your knees, so you feel your inner thigh muscles working.
Then, slowly release the bend and stand back up straight. When you plie, try to squeeze your inner thigh muscles for greater effect, and make sure you don't bend your knees over your toes, as this could cause injury to your knees. If you're constantly tense, you'll never achieve ideal balance in the saddle, and proper breathing is a key ingredient of relaxation. To improve your own breathing, combine it with easy stretching. Stand in a relaxed position with your feet shoulder-width apart.
Slowly lift your arms above your head in coordination with a slow inhale. Hold for a few seconds; then release by slowly bringing your arms back down to your sides while exhaling.
Place your hands on your hips for balance, and then slowly bring your back heel to the ground until you feel a stretch through your calf up to the back of your knee. Then, slowly roll onto the ball of your back foot, hold, and stretch back down, so your heel is touching the ground again.
Stand with one foot approximately 2 feet in front of the other. Keeping your back leg slightly bent at the knee, stretch down and forward until you can touch the tip of your flexed toe.
Reach down with the arm corresponding with your forward leg. You should feel a stretch through your hamstring--the long muscle that runs from the back of your knee up to the bottom of your pelvic bone. Hold for 30 seconds or up to one minute, then switch legs. Stand with your feet shoulder-width apart, keeping your knees slightly bent don't lock them , and keep your back straight and tall. Stretch both arms above your head, then drop one hand down your back, while clutching your elbow with the opposite hand.
If you're holding the position correctly, you should feel a stretch through your tricep muscles and down your side. Hold for several seconds, then reverse. To stretch your shoulders, rotator cuffs, and back muscles, extend both arms out from your sides and make small circles forward and back. Then bend your elbows so your hands are resting on your shoulders and draw circles in the air, forward and back, with your elbows.
Make it fun. This helps improve your balance and coordination, works on improving your muscle tone and your level of flexibility. BBC reports that mental health illnesses have more than doubled over the past two years. According to Mind , approximately 1 in 4 people in the UK will experience a mental health problem each year, and 1 in 6 people in the UK alone report experiencing a common mental health problem such as anxiety and depression in any given week.
In addition to improving our physical health and giving us more energy, being active can also improve our mood, reduce stress and anxiety. Horse riding has been proven to help self-confidence; riders may gain an increase in self-esteem and self-image. The equestrian industry is a very social community full of people who will help each other and help care for other horses, building lifelong relationships.
Riding is such a social event. We spend so much time at the yard, whether looking after your own horse or caring for a friend's; and then there's the shows, trail rides, riding lessons and local clubs. Riding is a way of life, and you easily become immersed in the world of the equine industry. Riding can also be seen as very therapeutic, which has given riders improved interpersonal skills and socialisation skills. I also felt my abs working, because you also need to use your core for the up and down movement.
At the end of a minute lesson, I had burned calories, with an average heart rate of bpm. Of course, like any other physical pursuit, the more you ride, the better a workout it can be. Your legs, arms and core work together to control and communicate with the horses. Really, riding is a partnership sport; the rider and the horse support and guide each other. Just like dancing or ice skating with a partner, horse and rider communicate through body language and touch.
The best riders make the work out invisible! The cardiovascular system transports blood and nutrients to cells to help fight diseases, stabilize temperature, and maintain organs. The heart pumps the blood through the vascular system. For your cardiovascular system to work its best, you should perform exercises to increase its strength.
Horseback riding is an activity that does this. C ardiovascular fitness is achieved through sustained physical activity that increases your heart and breathing rates. You can do this riding horses, but you need to raise the intensity level. Raising your heart rate is key to cardio exercises; a resting adult typically has a heart rate between beats per minute. During exercise, you need to increase your heart rate by 50 percent or more. When riders work their horses intensely, their heart rates typically rise sufficiently to provide a good cardio workout.
In some studies, riders working horses at moderate levels increase their heart rates to beats per minute. The benefits of an intense but controlled exercise routine for your horse can get you both in shape. Balance training is essential to overall good health and should be included in your fitness routine, along with strength training and cardio. Balance exercises strengthen stabilizer muscles and improve joint stability.
Balancing is a fundamental aspect of our lives; we balance when we stand, walk, and ride horses. To maintain your center of balance, you have to use core muscles to stabilize yourself.
The more often you ride, the stronger your core will become, and the better your balance will be. Having good balance builds better posture and reduces the risks of falls. Horses perform better under a balanced rider, and as your balance gets better, you will become more aware of body positioning. Horses react to your movements, so awareness of your body is essential.
As your horse becomes familiar with your riding style, it will adjust its actions to help you stay properly balanced. The faster a horse moves, the harder it is to keep a proper position and balance.
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