Full Body Workouts: Angular Movement Training
Angular movement training (AMT) is a successful strength and conditioning program developed by Praveen Tokas, celebrity cum athlete trainer. The goal of Angular movement training is to optimise movement among major joints and expose weak links through various functional tests (for injury prevention). Our body works as a cohesive unit for producing efficient movement. Think of any activity like jumping running, pulling or pushing, if we look closely we are functioning though various joint angles. Using movement-based Angular training not only helps to burn more calories (loose fat) but also enhance client coordination, motor control, balance, stability mobility, power and strength.
Under Angular movement training there are four phases
Multi-joint Exercises- When more joints such as shoulder, hip, knee and ankle move in a synchronised fashion and achieve maximum range of motion then it’s a perfect recipe for maximum fat loss. Examples Squats (front, back, overhead)
Achieve maximum range of motion among joints also known as mobility (thoracic, hip, ankle and stability (spine, shoulder and knee). If we move more in any given movement among joints we end up doing more work and burn more fat. Achieving optimum level of mobility is not just for maximum fat loss it also a very important to avoid major injuries
• Lose ankle mobility get knee pain
• Lose hip mobility get back pain
• Lose thoracic mobility get neck and shoulder pain
Example : Deep squat - Remember muscle function depends on its movement if you avoid certain movement you will lose the muscle function, which leads to muscle mass loss which will decrease your metabolic rate and lead to fat gain. Don’t forget muscles burn 50 calories at rest.
Good example of muscle loss is, have you ever noticed how old people sit on a low sofa; they literally fall after ¼ squat. The reason is muscle supporting deep squat positions are lost over a period of time because we hardly do deep squat in daily activities or even gym after 50 so we lose those muscle and thereby loose movement, leads to lower metabolic rate and higher fat.
Stability: In a regular strength training program we train our abdominal muscle through crunches. In movement training we pull out all the major functions of abdominal muscles and then add movement to their each muscle function for better spinal stabilisation
• Stabilise: Movements which are challenging the spinal stabilisation like squats, dead lifts or sprints (dynamic stabilisation) and unilateral loading like carrying a bucket full of water one side.
• Twisting: spinal twisting like wrestlers on cable
• Flexion: example crunches
• Abdominal flexion function is least important, but in a regular strength training program we include mainly crunches for training abdominal muscle, research shows that our abs gets adapted after 6 regular sessions of crunches and stop responding thereafter.
• Optimum flexibility and soft tissue work to avoid injuries.
This is specific training to improve speed, agility, quickness, reactivity and power reserved for athletic clients or those with performance-oriented goals
Multijoint activity or exercise (with short rest in between sets not exceeding 45 seconds) produce more lactic acid in the blood, more lactic acid means more growth hormone and more growth hormone more fat loss
*Images courtesy: © Thinkstock photos/ Getty Images
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