users can optimize their physical development and prepare their bodies for real-world challenges in both sports and daily life.
Below is an explanation of how each movement can be developed using Procedos Platform9:
1. Hinge
- Function: Trains hip mobility, core stability, and strength in the posterior chain (glutes, hamstrings, and lower back).
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Example with Procedos Platform9:
- Start in position 1, hinge at the hips while keeping your back neutral. Use weights or body weight.
- For progression: Add a diagonal rotation of the hips towards position 7 or 8 during the hinge to engage more muscles and increase complexity.
Benefits: Improves the ability to lift and carry heavy objects safely.
2. Squat
- Function: Strengthens legs, hips, and core while improving mobility in the ankles, knees, and hips.
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Example with Procedos Platform9:
- Perform deep squats starting at position 1. Add a rotation of the upper body towards position 5 or 6 to simulate functional movements.
- Use the platform’s references to measure depth and symmetry between the left and right legs.
Benefits: Builds explosive strength and stability for daily and athletic activities.
3. Lunge
- Function: Enhances balance, strength, and mobility in the lower body. Trains unilateral movements and asymmetrical loads.
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Example with Procedos Platform9:
- Step forward from position 1 to position 3 in a forward lunge.
- Progress by combining with a rotation towards position 4 or using weights moved diagonally from right to left.
Benefits: Prepares the body for a variety of movements, from running to lifting.
4. Pivot
- Function: Activates rotational muscles and improves stability in the core, hips, and shoulders.
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Example with Procedos Platform9:
- Perform a pivot movement from position 1 to position 7. Rotate the hips and upper body while maintaining balance on the front foot.
- Add resistance with a medicine ball or dumbbell to increase intensity.
Benefits: Develops power for rotational movements, such as throwing or twisting.
5. Reach
- Function: Improves flexibility, strength, and control through movements that extend beyond the body’s midline.
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Example with Procedos Platform9:
- Stand in position 1 and reach one hand towards position 5 or 7 while maintaining balance.
- For progression: Combine the movement with a leg lift or a squat.
Benefits: Enhances balance and mobility in multiple directions, reducing the risk of falls.
6. Lift
- Function: Trains strength in both the lower and upper body, focusing on functional lifting.
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Example with Procedos Platform9:
- Lift a kettlebell or medicine ball diagonally from position 8 to 1.
- For progression: Perform the lift with rotation or include a jump for explosive power.
Benefits: Improves the ability to lift heavy objects safely and efficiently.
7. Push
- Function: Builds strength and stability in the upper body and core.
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Example with Procedos Platform9:
- Perform push-ups with hands in different positions, such as position 2 and 8.
- Add a dynamic element by pressing yourself up into a standing position with a jump.
Benefits: Strengthens muscles used in daily and athletic pushing actions.
8. Pull
- Function: Activates the back, shoulders, and biceps while improving core stability.
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Example with Procedos Platform9:
- Attach a resistance band to a fixed point and stand in position 1. Pull the band diagonally towards position 4 or 7.
- Add rotation to engage more muscle groups.
Benefits: Strengthens pulling strength and improves posture.
9. Jump
- Function: Builds explosive strength, speed, and coordination.
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Example with Procedos Platform9:
- Jump from position 1 to position 5 and back. Add a rotation in the air to challenge balance.
- Use the platform’s references to measure height and distance.
Benefits: Enhances athletic abilities like speed and power.
10. React
- Function: Trains the body’s ability to quickly adapt to sudden movements or changes.
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Example with Procedos Platform9:
- Perform quick movements between positions, such as 1 to 6 to 9.
- Add unpredictable commands to simulate real-world situations requiring rapid reactions.
Benefits: Improves reflexes and the ability to handle dynamic situations.
Summary
Procedos Platform9 enables the training of the body’s fundamental movements in a safe, measurable, and progressive manner. By incorporating movements such as hinge, squat, lunge, pivot, reach, lift, push, pull, jump, and react, users can build strength, flexibility, balance, and endurance while preparing their bodies for the demands of both daily life and sports.