a new innovative training method fusion training


Today, I want to introduce a brand-new training method to everyone.


It perfectly integrates the essence of fitness, yoga, Pilates, and dance into functional exercises, offering an efficient and effective way to train. This method shapes your strength, balance, mobility, stability, flexibility, and inner peace from both physical and mental aspects. We call it Fusion Training.




1What is Fusion Training?


Fusion Training is an exciting and innovative training method that can reshape your body, enhance strength, and improve body composition and mental state. This unique training method integrates the advantages of fitness, yoga, Pilates, and barre exercises, providing a variety of efficient, challenging, and fun training plans. The distinctive integration approach of Fusion Training is an effective way to gain strength, tone muscles, increase endurance, flexibility, and balance. The diverse training combinations ensure you never feel bored.Your training can be both energetic and peaceful. By integrating these exercises, you absorb the essence of each activity, which is the beauty of Fusion Training.


2What are the benefits of Fusion Training?


One unique aspect of Fusion Training is that it challenges the body to constantly adapt and change through various exercise sequences, leading to incredible results and a more toned and balanced physique. By continuously changing the types, sequences, and intensity of exercises, the body is consistently stimulated and transformed, achieving better results over time. Fusion Training balances the body and mind between challenge, calmness, and recovery.




Fusion Training consists of equipment-free exercises, with the core idea of completing body movements easily, gracefully, powerfully, and explosively without the aid of facilities. Whether you are a fitness novice or a veteran, this pressure-free training program will shape, strengthen, restore, and cultivate your body. Let's experience it together!


3Fusion Training Movements (Ground)


Fitness - Side Plank Hold each side for 3 to 5 breaths


Starting Position: Plank position, spine neutral, natural curve in the lower back, hips, head, and spine in a straight line. Arms perpendicular to the ground under the shoulders, shoulder blades slightly rotated outward, chest open. Palms flat on the floor, middle fingers pointing forward, thumbs facing each other.
Movement: From the plank position, move one hand to the chest for support. Rotate the torso to open the chest, lifting the opposite arm towards the ceiling.


Fitness - Wide Push-Up Repeat 8 to 15 times


Starting Position: Plank position, spine neutral, natural curve in the lower back, hips, head, and spine in a straight line. Hands slightly wider than shoulder-width apart. Shoulder blades slightly rotated outward, chest open. Palms pressed firmly into the floor.
Movement: Slightly rotate fingers inward, lower to push-up position, allowing elbows to bend comfortably outward. Keep core muscles tight, press hands down, then push back to plank position, maintaining a neutral spine alignment.


Pilates - Back Extension Repeat 5 times


Starting Position: Lie prone on the floor, hands placed in front of the forehead.
Movement: Lift the navel towards the spine and extend the upper back, raising the chest off the floor. As you lift the head, press the tops of the feet into the floor. Keep the abdominal muscles contracted to support the back.


Pilates - Hip Extension Repeat 5 times


Starting Position: Prone position, hands placed in front of the forehead, legs hip-width or shoulder-width apart, legs parallel.
Movement: Keep the upper body close to the floor, straighten the legs and lift them from the hips. Lengthen the legs back from the hips, then lower the legs back to the starting position.


Yoga - Upward Dog Hold for 3 to 5 breaths


Starting Position: Begin in a prone position, hands placed on either side of the chest, elbows engaged to lift the upper body.
Movement: Engage the leg muscles to lift the knees off the floor. Keep the legs activated, lift the chest, and extend the upper back. Maintain the back extension, press hands into the floor, straighten the arms, lifting the body and legs off the floor.


Barre - Leg Lift Tabletop Repeat 6 to 12 times on each side

Starting Position: Begin in an abdominal support position.
Movement: Curl the ribs towards the hips to increase abdominal muscle tension. Lift the shoulders off the floor, keeping them away from the ears. As the ribs move towards the hips, keep the hips fixed on the floor. Lift both legs together, with legs at 90-degree angles at the hips and knees. Lower one leg, touch the toes to the floor, then lift back to tabletop position, and repeat with the other leg. Support with abdominal muscles as the leg lowers.


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The above content is from "Fusion Training"

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Created: 2018-08-24 03:07:24