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    Following on from yesterday’s post ⬇️⬇️⬇️
    { }
    Here are a few exercises and how and why they can help grow the Glutes. I am not suggesting these are the only ones you should do but for me in dance and life these are some that have some great statistical results behind them for being efficient and effective
    { }

    1. As the glute medius is responsible for stabilising the pelvis when in a neutral position - eg. when on one leg we are abducting the hips. For this reason you can’t beat the split squat, as it is driven from the natural movement of the glutes. It is also a great exercise to test stability and mobility! { }

    2. For glute max hip thrust is great when done properly (spoken about yesterday) Do not go to heavy. I suggest light weight 20reps 3 second hold for 4 sets. This puts the muscle under tension and builds stronger muscle-mind connection, rather then slapping the weights on and hoping for the best just to get that good gram post which doesn’t help anyone! { }

    3. The Kettlebell swing is a great way to activate the glutes and hamstrings to a greater degree to get greater hypertrophic stimuli. They are great for also working stability! { }

    4. Lastly of course there are deadlifts and squats for compound movement.
    HAPPY TRAINING💪🏻 #bootygains #gym #gymtime #squat #doitforthegram #gymlife #fitness #barebell #weights #sportscience #dancescience #power #gymlife #gains #fit #strong #muscle #strengthtraining #strengthandconditioning
    #workout #dancesafe #iadms #dance #dancetraining #fitfam #instafit #muscles #dancestrength #achievements #squat #dance #dancelife

    Following on from yesterday’s post ⬇️⬇️⬇️
{ }
Here are a few exercises and how and why they can help grow the Glutes. I am not suggesting these are the only ones you should do but for me in dance and life these are some that have some great statistical results behind them for being efficient and effective
{ }

1. As the glute medius is responsible for stabilising the pelvis when in a neutral position - eg. when on one leg we are abducting the hips. For this reason you can’t beat the split squat, as it is driven from the natural movement of the glutes.  It is also a great exercise to test stability and mobility! { }

2. For glute max hip thrust is great when done properly (spoken about yesterday) Do not go to heavy. I suggest light weight 20reps 3 second hold for 4 sets. This puts the muscle under tension and builds stronger muscle-mind connection, rather then slapping the weights on and hoping for the best just to get that good gram post which doesn’t help anyone! { }

3. The Kettlebell swing is a great way to activate the glutes and hamstrings to a greater degree to get greater hypertrophic stimuli. They are great for also working stability! { }

4. Lastly of course there are deadlifts and squats for compound movement. 
HAPPY TRAINING💪🏻 #bootygains#gym #gymtime #squat #doitforthegram #gymlife#fitness #barebell#weights #sportscience #dancescience #power #gymlife #gains #fit #strong #muscle #strengthtraining #strengthandconditioning
#workout #dancesafe #iadms #dance #dancetraining #fitfam #instafit #muscles #dancestrength  #achievements #squat #dance #dancelife
    35 11 17 January, 2019

    Adding on plates for the gram for a hip thrust is going to get you Nowhere! { }
    🔸So many times I see people overloading the bar to do a hip thrust in order to get “Booty Gains”. { }
    🔸By overloading the bar all you are doing is diminishing your joints and using additional body strength to assist you. {. }
    🔸Now do not get me wrong Hip Thrusts are great but when you are thrusting more then you are squaring you are doing something WRONG! { }
    🔸Because of the non-axial anterior to posterior loading on the bar, it adds an enormous amount of executional error in thrust variations. Which, can cause major lower back flare ups. { }
    🔸 For Example if you have a 100kg + bar across your lap, the movement is mostly going to be compensated by spinal flexion and extension coupled with a loss of pelvic stability. Which, is not ideal and will not make you stronger in the glutes! { }
    🔸To get the most out of a hip thrust it is suggested to use controlled isometric flexes with increased rep ranges of 8> and chase some higher rep hypertrophy and metabolic stress. { }
    🔸 Making your glutes the prime movers of the exercise NOT the discs and in some cases the shoulders.
    #bootygains #hipthrust #squat #doitforthegram #bigbooty #bumgoals #sportscience #dancescience #power #gymlife #gains #fit #strong #muscle #strengthtraining #strengthandconditioning
    #healthydancerslastlonger
    #dancesafe #iadms #dance #dancetraining #fitfam #instafit #muscles #dancestrength #achievements #squat #dance #dancelife

    Adding on plates for the gram for a hip thrust is going to get you Nowhere! { }
🔸So many times I see people overloading the bar to do a hip thrust in order to get “Booty Gains”. { }
🔸By overloading the bar all you are doing is diminishing your joints and using additional body strength to assist you. {. }
🔸Now do not get me wrong Hip Thrusts are great but when you are thrusting more then you are squaring you are doing something WRONG! { }
🔸Because of the non-axial anterior to posterior loading on the bar, it adds an enormous amount of executional error in thrust variations. Which, can cause major lower back flare ups. { }
🔸 For Example if you have a 100kg + bar across your lap, the movement is mostly going to be compensated by spinal flexion and extension coupled with a loss of pelvic stability. Which, is not ideal and will not make you stronger in the glutes! { }
🔸To get the most out of a hip thrust it is suggested to use controlled isometric flexes with increased rep ranges of 8> and chase some higher rep hypertrophy and metabolic stress. { }
🔸 Making your glutes the prime movers of the exercise NOT the discs and in some cases the shoulders. 
#bootygains#hipthrust#squat #doitforthegram #bigbooty#bumgoals#sportscience #dancescience #power #gymlife #gains #fit #strong #muscle #strengthtraining #strengthandconditioning
#healthydancerslastlonger
#dancesafe #iadms #dance #dancetraining #fitfam #instafit #muscles #dancestrength  #achievements #squat #dance #dancelife
    38 4 16 January, 2019

    Take care of your wellbeing
    { }
    5 foods that science shows have high value for keeping you focussed. ✅Caffeine- it is suggested that caffeine can enhance ‘consolidation of long term memories in humans’- while caffeine can improve focus on the gym and everyday life be careful of its side effects and try to have no more then 4 cups/day ✅Leafy greens- they contain numerous vitamins that and deliver magnesium- you could use supplements but you don’t really need them as magnesium is found in leafy greens, whole grains, fish and avocados 🥑 which all have great health benefits ✅Water- your body is mostly water so you need to put in what you put out and if you have ever been dehydrated you may remember being confused, lost and unsure. Water enhances the electrical signals your brain needs to function ! - aim to drink water before and after you have caffeine. ✅Dark Chocolate - has health benefits when consumed moderately. Chocolate contains and antioxidant (Flavanols) which has been proven to retain memories and boost blood flow to the brain. ✅Oatmeal- a nutritious breakfast can increase your strength and endurance whilst pick up your metabolism and improve memory. —————————————————
    #squat #jump #wellbeing #food #sportscience #dancescience #power #gymlife #gains #fit #strong #muscle #strengthtraining #strengthandconditioning
    #healthydancerslastlonger
    #dancesafe #iadms #dance #dancetraining #fitfam #instafit #muscles #dancestrength #achievements #squat #dance #dancelife

    Take care of your wellbeing
{ }
5 foods that science shows have high value for keeping you focussed. ✅Caffeine- it is suggested that caffeine can enhance ‘consolidation of long term memories in humans’- while caffeine can improve focus on the gym and everyday life be careful of its side effects and try to have no more then 4 cups/day ✅Leafy greens- they contain numerous vitamins that and deliver magnesium- you could use supplements but you don’t really need them as magnesium is found in leafy greens, whole grains, fish and avocados 🥑 which all have great health benefits ✅Water- your body is mostly water so you need to put in what you put out and if you have ever been dehydrated you may remember being confused, lost and unsure. Water enhances the electrical signals your brain needs to function ! - aim to drink water before and after you have caffeine. ✅Dark Chocolate - has health benefits when consumed moderately. Chocolate contains and antioxidant (Flavanols) which has been proven to retain memories and boost blood flow to the brain. ✅Oatmeal- a nutritious breakfast can increase your strength and endurance whilst pick up your metabolism and improve memory. —————————————————
#squat #jump #wellbeing #food #sportscience #dancescience #power #gymlife #gains #fit #strong #muscle #strengthtraining #strengthandconditioning
#healthydancerslastlonger
#dancesafe #iadms #dance #dancetraining #fitfam #instafit #muscles #dancestrength  #achievements #squat #dance #dancelife
    51 13 8 January, 2019

    Carrying on from the previous post here is a mini workout which is aimed at increasing vertical jumps👇🏻
    -
    Depth Jump has the common technique to increase vertical jump performance. It’s best to jump off a box at your rough vertical jump limit then immediately jumping up again as soon as your feet touch the ground
    👇🏻
    Jump squats uses your body for resistance in building and training muscle memory for launching your body from a bent position. Perform a regular squat (with correct technique) once low to the ground jump as high as possible. 👇🏻
    Hip Flexor stretch helps as a jump is based on the quick ability to extend the legs quickly. This stretch helps loosen the muscles so that tightness doesn’t prohibit the jump. 👇🏻
    Trap bar deadlifts is similar to the biomechanics of a vertical jump and helps build force. Stand centre of a trap bar, grasp both handles. Keeping your back straight bring the bar up in one clean motion. 👇🏻
    Bulgarian Split squats allow you to practice strength and balance simultaneously- this is important for launching into the air safely and landing safely.

    There you go happy workout and happy jumping!
    #squat #jump #jumpheight # jump for Joy #sportscience #dancescience #power #gymlife #gains #fit #strong #muscle #strengthtraining #strengthandconditioning
    #healthydancerslastlonger
    #dancesafe #iadms #dance #dancetraining #fitfam #instafit #muscles #dancestrength #achievements #squat #dance #dancelife

    Carrying on from the previous post here is a mini workout  which is aimed at increasing vertical jumps👇🏻
-
Depth Jump has the common technique to increase vertical jump performance. It’s best to jump off a box at your rough vertical jump limit then immediately jumping up again as soon as your feet touch the ground
👇🏻
Jump squats uses your body for resistance in building and training muscle memory for launching your body from a bent position. Perform a regular squat (with correct technique) once low to the ground jump as high as possible. 👇🏻
Hip Flexor stretch helps as a jump is based on the quick ability to extend the legs quickly. This stretch helps loosen the muscles so that tightness doesn’t prohibit the jump. 👇🏻
Trap bar deadlifts is similar to the biomechanics of a vertical jump and helps build force. Stand centre of a trap bar, grasp both handles. Keeping your back straight bring the bar up in one clean motion. 👇🏻
Bulgarian Split squats allow you to practice strength and balance simultaneously- this is important for launching into the air safely and landing safely.

There you go happy workout and happy jumping! 
#squat #jump #jumpheight # jump for Joy  #sportscience #dancescience #power #gymlife #gains #fit #strong #muscle #strengthtraining #strengthandconditioning
#healthydancerslastlonger
#dancesafe #iadms #dance #dancetraining #fitfam #instafit #muscles #dancestrength  #achievements #squat #dance #dancelife
    35 1 6 January, 2019

    How can YOU increase jump height? Well jump height is simply:

    Vertical Impulse = Force x Duration of Time -
    Meaning that to increase your jump height you either increase the force you produce and/or increase the duration in which you are applying that force. - Squatting is not Jumping as it is a slow rated movement and Vertical jumping is a quick rated movement. So to train for jumping a distinction between low velocity and high velocity strength needs to happen! - A good vertical jump height is determined by impulse. Here are 4 quick tips to increase jump height:
    1. Getting stronger in basic strength
    2. Practice body weight jumping
    3. Practice slightly weighted jumping
    4. Practice unloaded jumping
    References: Kirby, T. etal. (2011). Relative net vertical impulse determines jumping performance. Journal of Applied Biomechanics,27(3),207-14.

    Mandic,R. etal. (2015). Effects of counter movement depth on kinematic and kinetic patterns of maximum vertical jumps. Journal of Electromyography and Kinesiology, 25(2), 265-72.
    —————————————————
    #squat #jump #jumpheight # jump for Joy #sportscience #dancescience #power #gymlife #gains #fit #strong #muscle #strengthtraining #strengthandconditioning
    #healthydancerslastlonger
    #dancesafe #iadms #dance #dancetraining #fitfam #instafit #muscles #dancestrength #achievements #squat #dance #dancelife

    How can YOU increase jump height?  Well jump height is simply:

Vertical Impulse = Force x Duration of Time - 
Meaning that to increase your jump height you either increase the force you produce and/or increase the duration in which you are applying that force. - Squatting is not Jumping as it is a slow rated movement and Vertical jumping is a quick rated movement. So to train for jumping a distinction between low velocity and high velocity strength needs to happen! - A good vertical jump height is determined by impulse. Here are 4 quick tips to increase jump height:
1. Getting stronger in basic strength 
2. Practice body weight jumping 
3. Practice slightly weighted jumping 
4. Practice unloaded jumping 
References: Kirby, T. etal. (2011). Relative net vertical impulse determines jumping performance. Journal of Applied Biomechanics,27(3),207-14.

Mandic,R. etal. (2015). Effects of counter movement depth on kinematic and kinetic patterns of maximum vertical jumps. Journal of Electromyography and Kinesiology, 25(2), 265-72.
—————————————————
#squat #jump #jumpheight # jump for Joy  #sportscience #dancescience #power #gymlife #gains #fit #strong #muscle #strengthtraining #strengthandconditioning
#healthydancerslastlonger
#dancesafe #iadms #dance #dancetraining #fitfam #instafit #muscles #dancestrength  #achievements #squat #dance #dancelife
    38 0 5 January, 2019