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Low Impact Workout for Strong Bones

 This is a guest post by Teresa Tapp.

T-Tapp

Here is a FUN and effective workout circuit from Teresa:

Traditional leg extensions have been used for years in the fitness industry to trim thighs and strengthen abs, but this simple exercise can deliver a lot more by using a method
of muscle activation called T-Tapp.

Although it’s easier to feel the difference, if you study the photos of Teresa Tapp demonstrating both, you can see and learn how to apply T-Tapp Method to increase effectiveness. Traditional in/out leg extensions are usually done with legs together or slightly apart, shoulders leaning back and with your feet not touching the floor. Although effective, this can create muscle imbalance and strain your lower back. Now take a look at the T-Tapp photos.

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See how Teresa’s knees are in alignment with her shoulders, her ankles are in alignment with her knees and both are in alignment with her hip joints? Maintaining alignment during movement increases comprehensive muscle activation in abdominal, core and leg muscles compared to traditional isotonic leg extensions. In other words, muscles moved in alignment create full fiber activation of multiple muscles with equal tension from origin to insertion whereas isotonic activation has greater pull from one attachment to the belly of muscle. Not only does this increase calorie expenditure and help you burn more fat, it also helps your body develop more muscles with greater density that are balanced and equally strong. Now take a look at her shoulders. See how they are more pronated in the traditional photo with thumbs down? Look how much better Teresa’s shoulder alignment is by pushing her elbows forward and balancing her weight on the edge of her hand with thumbs up. In addition to better shoulder rotation, it also increases comprehensive activation of more muscles in her back, as well as stabilize her spine to help prevent strain. Lastly, touching the floor with each extension also helps your body optimize lymphatic flow and neuro-kinetic transmission.Now try it so you can feel the difference.

  • Establish starting position with your knees bent and focus on form.
  • Extend your legs out in alignment until they touch the floor with a tap (count 1) and pull them back in until your toes touch the floor, in alignment with your hip bones (count 2).
  • Repeat for a total of 8 repetitions.

Did you feel the difference in muscle activation? Did you feel your heart rate increase? T-Tapp Method in combination with isometric activation (shoulders back, thumbs up and tailbone tucked) along with lymphatic pumping increases cardiac function.

T-Tapp more than a workout exercise and instructional webinar is a 2 hour free webinar-  register online at:

Image # 03 - T-Tapp Leg Extension In
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low impact workout with T Tap Teresa Tapp is an exercise physiologist/rehabilitative trainer whose specialty is real fitness from the inside out. Teresa’s program isn’t about weighing yourself and counting calories or working out 7 days a week for 3-4 hours a day. The T-Tapp program is about RESULTS! Let’s face it – it really does come down to inch loss. Who really cares what the scale says if you look great when you look in the mirror?

 

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