Primal Fitness
1. Squatting - squats
Squatting involves bending the joints of the knees and hips, maintaining the upright position of the back, and lifting a weight off the ground or pushing a weight that is placed either in the back or at the chest. In fitness programs, squatting is part of exercises such as dumbbell squats, bar squats or vertical presses.
2. Pushing - push-ups
The pushing movement involves using your hands, shoulders and chest to move a weight and move it away from your body. Depending on the exercise performed, the legs may also be involved. In fitness programs, this movement is found in push-ups, horizontal push with the barbell on the chest or shrugs with dumbbells.
3. Pulling - tractions
The pulling motion also involves the use of the hands, chest and shoulders, but this time to bring a weight closer to the body. Depending on the exercise performed, the movement also involves the leg muscles. In fitness programs, it is used in cable traction, chest or neck traction, paddle traction or biceps bar traction.
4. Bending
It involves flexing and stretching the waist from an upright position. Often, the bending movement is combined with that of squatting, lifting or rotating, these combinations being used by primitive man to lift a heavy stone from the ground. As an exercise in fitness programs, the bending movement is found in straightening with a barbell or dumbbells, lateral tilting with dumbbells or tilting on a Roman chair.
5. Twisting
Twisting involves turning and rotating the torso to apply a force and is usually combined with other primal movements, such as pulling, stretching, or pushing. If primitive man used the twisting motion when moving objects, hunting or moving prey from one place to another, in today's fitness training twisting is encountered in exercises such as bar twists or Russian twists with the medicine ball.
6. Stretching (lunging) - bending
Stretching involves stepping forward with one foot and bending that leg, the movement being used by primitive man to cross rivers or move weights over long distances, this time in combination with pushing or pulling. In fitness, the stretching movement is included in exercises such as anterior or lateral squats, with dumbbells or with the medicine ball.
7. Walking (gait)
The latest model of basic movement, walking, is generally found in cardio-type exercises, such as those performed on an elliptical or treadmill, but aerobics programs also fully include this movement. To increase the efficiency of your workouts and the number of calories burned, it is recommended that the movement - walking, running, sprinting - be incorporated into fitness or cardio sessions as often as possible, even if it is only 15 minutes of running on the treadmill or 10-minute intervals on the elliptical bike.
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