The Kinetic Chain is composed of the Muscular, Anatomical, and Nervous System that work in unison to perform the everyday functions of our lifestyle. Think of the Kinetic Chain as levers and pulleys operated by an automated system. Coordinated timing, alignment, and communication create proper functional results. Improper alignment, poor timing, and faulty communication creates imbalance eventually leading to chaos or muscular imbalance. Once the body is imbalanced, it continues throughout the Kinetic Chain creating compensations that may lead to injury. Improper communication via the nervous system results in recurring pain and ultimately injury unless corrected.
What if there were a way to self correct muscle imbalance and improve posture?
Whether you are a beginner looking for an efficient routine for sustained wellness, or an avid fitness enthusiast looking for a low impact workout focused on posture and functionality to add to your regimen, the 'Posture Podz Dumbell Workout' may be the answer.
Posture Podz foster correct posture, increased intensity, and low impact simultaneously. Most people think of posture as being from the waist up, but in actuality correct posture alignment extends from head to toe. The key to good posture is creating endurance of posture focused muscles in order to maintain sustained engagement isometrically. This head to toe workout creates good posture endurance, and encourages total body functionality. The basis of human body functionality begins in the proper anatomical position, (upright with feet shoulder length apart). By combining Posture Podz, seven basic dumbbell exercises, and toe touches, the body is taught to function properly from head to toe in all planes of motion.
This 'Sustain!!! Virtual Training Workout' is divided into four sets of seven consecutive dumbbell exercises with 3 sets of toe touches between each dumbbell set. The end results is 390 functional movements in all planes of motion in approximately 20-30 minutes including recovery. Isometric endurance of posture related muscles, and function within movement focused muscles are condensed into one simple workout.
Over time your pulleys, levers, and automated system will be working in unison with proper alignment and communication maximizing performance and minimizing chaos.
A set of the 'Posture Podz Dumbell Workout' Consists of:
- 20 Rotating Military Lifts
- 20 Rotating Forward Raises
- 20 Rotating Cross Military Lifts
- 20 Rotating Curls
- 10 Shrugs
- 10 Triceps Kickbacks
- 10 Lateral Raises
- 10 Cross Toe Touches
On the 2nd and 4th set, combine the Forward Raises and Tricep Kickbacks together in 1 motion for 10 reps. This reduces time on the Posture Podz, but creates an elongated motion that challenges the core more intensely.
On sets 1 and 2, place the Posture Podz shoulder length apart. On sets 3 and 4, move the Posture Podz close to each other until they touch. This challenges upper body balance, creates diverse functionality, and increases cognitive response to the same exercises in a slightly different base position.
Between each set, spread the Posture Podz slightly beyond shoulder length and complete 10 Toe Touches (3 sets total).
Recover 1 to 5 minutes as needed between each set. Change the order of each dumbbell exercise in each set to challenge muscle group recovery.
In the attached video, operatives have infiltrated the Virtual Pop Art Underground to capture footage of Zero 7 demonstrating the 'Posture Podz Dumbell Workout'. Remember, this is a low weight, high repitition workout that requires little resistance. Zero 7 is using 8-10 pound dumbbells. A good rule thumb is to cut the weight in half from the normal weight you would expect to be sufficient. For men 5 to 10 pound, and women 2 to 8 pound dumbbells should be sufficient. For beginners, repitions and sets may be adjusted until the full workout can be acheived. Most importantly, be safe.
Please be patient on the download.
Norfolk Acupuncture and Therapeutic Massage now offers 'The Wellness Workout' which includes a basic assessment, a kinetic hydration test, upper body posture exercises, an assisted stretching session, a gait reset, and instructional training of the 'Posture Podz Dumbell Workout'. Also included is a FREE pair of Posture Podz (a $35 value) to workout with at home and/or take to the gym. The cost of the 1 hour Session is $80.
Posture Podz can also be purchased through HealthWorks Wellness Training on line for $35 which includes U.S. shipping. Posture Podz are lightweight, durable, easy to transport, and require little space to workout with. Consider the potential. Sustain!
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