육체적 에너지를 위한 운동방법은 택핏을 배우기 전과 후로 나뉜다. 10여년전 웨이트 개인레슨을 받고, 다시 시작하면서 한계를 느껴 다른 방법을 찾아보다 기능성운동, 타바타, 택핏을 알게되었다. 시작한건 2015년 9월.
기존 웨이트 운동은 근력에 중점을 두고 있으나, 기능성 운동을 하면서 흉추와 고관절의 가동성 및 안정성에 관심을 갖게 되었다. 택핏을 만든 스콧새넌이 소셜계정에 올린 자료들이 있어서 모아본다.
택핏이 크로스핏과 다른점
Tacfit Echo (Delta level)
Scorpion push up
Correct your Hip Tightness
Correct your Hip Tightness: The relationship of between your psoas, your breath and your trunk twist determine your hip's ability to internally rotate (1). In 1998, I created the Shinbox positions and transitions (recently repackaged as the "90-90" by some doing it incorrectly). I designed the Shinbox as a diagnostic of hip rotation to correct imbalance from rotational bias (primarily from excessive sitting and postural dysfunctions). Use my Mobility Ring as an assistance tool to gently "Steering Wheel" back and forth in an extended shinbox. Coupled with an exhale, you can aid the release of hip tightness, due to the signal it sends the nervous system when exposing the tension chain between trunk twist and internal hip rotation. Next, isolating the trunk twist in a hip bridge can be achieved with the aid of a Mobility Ring, since without, unilateral "cheats" cause you to think you're fully rotating but actually hide your inner unit restrictions. Finally, I teach you a micro-flow to counter excessive sitting. One or two repetitions per side will both release most issues before they form, and reveal precisely which range in the relationship between trunk twist and hip rotation has become restricted. #scottsonnon #mobilityring #mobility #nmap #rmaxinternational #511tactical @the_mobility_ring www.mobilityring.com #mobilityneuroscience 1. www.jospt.org/doi/full/10.2519/jospt.2013.4292?code=jospt-site
BUILD THE INNER UNIT: Stop focusing your weightlifting on the "outer unit" of musculature. You may build a bigger chassis, but it will be incapable of optimal efficiency. Doing so may make you stronger, but it will cost you increasingly more energy for the same output and/or create dysfunctional asymmetries that will eventually create pain and injury. Instead, lift to build a better "bellow" – whoever breathes the most efficiently, ultimately builds the most sustainable (unbroken) machine, which leaks the least force. Concentrate on weightlifting to optimize access to the "canister" of air inside you, since your strength and endurance come from the brain's utilization of oxygen. Lift to balance the symmetry of your current outer unit so that you can restore and augment optimal flow of the "inner unit" of that bottle of air. Stop concentrating on running, swimming or cycling with "proper technique", because you cannot achieve your optimized aerodynamic and hydrodynamic form until you change your inner unit for optimal ventilation. The science of physiology evolved from dissecting cadavers and looking at the parts, so now, you exercise by trying to strengthen those parts to build a better whole. Exercise physiology as a result is failing to lower injuries and lengthen lives. Instead, train the whole to build a better ventilation (and better fat utilization as primary fuel by the brain, not glucose). Then, you not only avoid the highest rate of training-related injuries in history, but you create an ecosystem of forces that are botanically optimized to coexist and endure for the longest duration of high yield performance. #scottsonnon #nmap #mobilityneuroscience #mobility
Referred pain, numbness or pins and needles in your fingers? The site of the symptom is not always the source of the issue. A dermatome is an area of skin that is mainly supplied by a single spinal nerve. There are 8 cervical nerves (C1 being an exception with no dermatome), 12 thoracic nerves, 5 lumbar nerves and 5 sacral nerves. Each of these nerves relays sensation (including pain) from a particular region of skin to the brain. Symptoms that follow a dermatome (e.g. like pain) may indicate a pathology that involves the related nerve root. Referred pain seems to occur because nerves from various parts of the body converge on their way to the spinal cord. The sensory nerves from the heart, for example, flow into the same part of the spine that gathers nerve impulses from the shoulder, as many know. Another example is the neck to the hand. If your hand suffers pain or numbness, have your health care provider consider your cervical vertebrae. Once per hour, apply ice for twenty minutes with passive traction laying horizontal and letting your crown move away from your shoulders and your neck moves flat to the ground. Then, perform gentle standing neck mobility backward glides, rather than forward and tucking downward or tiling upward. In 2-3 days, this resolves 80% of most referred hand symptoms. #mobilityneuroscience #ScottSonnon #mobility
Not all helpful messages are positive. Despite the message of the masses who comprise those suffering metabolic diseases, if what you're doing is unhealthy, if you're participating in the behaviors which have made obesity, diabetes and heart disease top five killers, you're not "perfect as you are." You are not even okay, as what you're doing is not a decision between equal choices. You're making low quality decisions. "Thin" has been derogated by those who are unable to restrain addictive behaviors long enough to discover that: It is easier to build up from thin, than down from fat. "Fat" is the physiological symptom from a cluster of unhealthy behaviors which activates genetic disposition to obesity and (type 2) diabetes. Even if you don't exercise except for normal activity, it's less dangerous (in other words, it's healthier) to be thin than fat. Normal "Thin" which results from the evolutionarily stable longevity strategy of under-eating (differentiated from the body-mass loss resulting from eating disorder) doesn't come with a host of chemical addictions and hormonal changes like carrying excess fat. Yet, since the masses want psychological justification for indulgent behaviors, they often demonize those who are thin, despite thinness being statistically healthier, safer and easier to become fitter. The reality is that most indigenous cultures, and the longest living populations, practice under-eating. So, if you want practical advice: if you become thin from under eating, you're more likely to live longer, do more, and build stronger than if you choose behaviors which increase excess fat. You may not like this message, but a health professional should have a moral obligation to counter the media message which repeatedly bombards you
The more complex the machine, the less your brain must work. Inevitably, you become imprisoned in dysfunctional, painful movement restrictions: because the machine moved you, rather than you moving it. The simpler the tool, the more complex your brain must become, and – like the roots of a tree determine strength of the trunk – the more anti-fragile your body grows, for it will have created more than greater range of motion. Like a solid tree can withstand buffeting winds, you will have a safety valve for when movements deviate from the expected, for the known, unknown and unknowable adventures in life that await you. #clubbell #clubbells #cst #circularstrengthtraining #rmaxinternational #mobility #mobilityneuroscience
PART I: There is a tsunami of bad form in fitness promoted even by "medical" professionals. The belief is that because an individual has medical licensure, then anything they promote must be accurate. Medical licensure is specific and contextual to educational foci. They can be wrong and often are (hence, second opinions). There is a new generation of physiotherapist, chiropractor and health professional who believe and espouse that any movement is better than no movement; an anti-stability sentiment. Having observed this industry and even pioneered the disciplines of mobility and flow twenty years ago, I am appalled at how far the pendulum has swung the opposite direction. This is not what my work was intended to promote, so when I see them promoting to "always stay mobile" and "never stop being in flow" I want to say: stop it. Three decades ago, we were mired in an anti-mobility epoch, where "stabilization" was the favored mode and synonymous with health. Removing movement freedom was believed to improve bodily strength. Tension lay at the opposite pole from velocity, so more movement decreases strength. That's true, but it was polarized, and eventually imprisoned movement. Now, the work of myself and others of my era, is being perverted into a polarized, unbalanced radicalization of mobility and flow. It appears more like a sociological shift to a belief in greater liberty versus security; exactly the same shift that believes we should have less securities and more freedoms, and that they should be protected when they perceive their freedoms endangered. The problem is that without security, there is no stability Freedom isn't free: liberty derives from the WORK done by the stable components. READ PART II in next photo.