Building a training program with Procedos Platform9 is both simple and effective, thanks to the platform’s unique design with numbers and markings that make it easy to vary positions and angles in exercises. This creates a dynamic training routine that engages different muscles and prepares the body for real-life challenges in daily activities or sports.
Here’s how you can use positions and angles with exercises like squats, lunges, and pivots:
1. Squats: Building Stability and Strength
With Procedos Platform9, you can place your feet on different numbers to change angles and positions. This helps activate various parts of the lower body, including thighs, hips, and calves.
- Standard squat: Place your feet symmetrically, such as on positions 2 and 4. Perform squats to train lower-body strength and stability.
- Asymmetric squat: Place one foot on position 1 and the other on position 3 to create slight asymmetry. This engages the hips and core muscles in a new way.
- Rotational squat: Place one foot on position 5 and the other on 6. Perform a squat while slightly rotating your upper body, increasing range of motion and activating obliques and other stabilizing muscles.
2. Lunges: Dynamics and Balance
Lunges on Platform9 can be customized by changing the direction and length of the step, which strengthens different parts of the body and prepares it for multidirectional movements.
- Forward lunge: Start with both feet on position 1 and step forward to position 2 for a standard lunge. This builds strength in the quadriceps and glutes.
- Side lunge: Begin on position 3 and step out to position 5 or 7. Side lunges strengthen the hips, inner thighs, and outer thighs while improving knee stability.
- Rotational lunge: Step diagonally from position 1 to position 8. This engages the hips, core, and stabilizing muscles, particularly useful for sports that require quick changes in direction.
3. Pivots: Freedom of Movement and Functionality
Pivots are perfect for improving mobility and the body’s ability to handle rotations, a critical component in many sports and everyday activities.
- Basic pivot: Stand on position 1 and rotate one foot to position 3, 5, or 7, depending on the direction. This trains hip mobility and core stability.
- Double pivot: Stand on position 2 and rotate both feet simultaneously to positions like 4 and 6. This trains coordination and strengthens the entire lower body.
- Combined pivot and squat: Perform a squat after rotating to a new position, for example, from position 1 to 7. This trains both rotational movement and explosive lower-body strength.
Summary: Adaptability and Challenge
Procedos Platform9 makes it easy to vary angles and positions in training, which:
- Engages more muscles and activates stabilizing structures.
- Improves mobility and functionality in multiple planes.
- Prepares the body for real-life movement challenges, such as directional changes, rotations, and loads.
By using exercises like squats, lunges, and pivots on the platform, you can create a dynamic and versatile training program that strengthens the entire body and improves movement quality. It’s training that’s both effective and fun!