What is kinesis and kinesiotherapy - how to work on kinesis - video

On the way to a healthy and beautiful body, people often resort to buying a gym membership, which is not surprising, because it helps to develop discipline, and the athletes training nearby energize. There is a lot of equipment in fitness clubs, and beginners can get lost among the training machines. Today, together with the trainer, we will deal with one of the mysteries – “kinesis”.

trainer of Mriya Resort & SPA

“Kinesis is a multifunctional exercise machine that allows you to train all muscle groups.”

Índice

How to work on kinesis?

The design of kinesis is quite simple: a frame, on which cables with handles attached to the weighting device are located. This mechanism provides freedom of movement in all planes, which, in turn, allows you to evenly load different muscle groups. Even a beginner can master the trainer. Such advantages help to diversify the training process and improve physical performance.

Interestingly, the training is based on the principles of Pilates, namely, measuredness, control and awareness. Each action engages the stabilizer muscles, which are often difficult to work. Also, the versatility of kinesis increases the ability to perform both asanas from yoga and strength exercises aimed at muscle mass growth.

Benefits of kinesis training

You will learn to control body movements, build muscle mass and engage all muscle groups. But that’s not all the benefits. Training will help you develop endurance, strengthen joints, bones, ligaments and tendons. Thanks to this exercise acts as a prevention of posture disorders and scoliosis. If you include in the plan exercises from yoga and stretching, you can develop flexibility, agility and mobility of the body.

In addition, kinesis is used as a recovery exercise, muscle and musculoskeletal rehabilitation for patients with injuries or during recovery.

Contraindications

The simulator can be called universal. Even a beginner will be able to work out on it, but first you need to learn the technique of exercises to avoid injuries. The exception will be people during the recovery period after surgery and those who are now sick or going through an acute phase of chronic diseases. In this case, it is worth contacting your doctor for recommendations on exercise. It may be necessary to refrain from exercising.

Important points

As with any training, it is recommended to start with a warm-up, because the muscles should be ready to work. Each exercise should be performed in three approaches of 15-20 times, with little rest between approaches and 1-2 minutes between exercises. You can also perform circuit training.

Adjust the weight of the weights in relation to your fitness. It is better to start with a smaller one, gradually making the task more difficult. For the first time, choose a weight that is not too light, but not too heavy for you.

Finish your workout with a warm-up, stretch the whole body with an emphasis on the muscle group that you have used the most. This will allow the body to recover faster and better.

Complex of exercises for different muscle groups

Lunges

Technique

Stand with your back to the base of the simulator. Grasp the lower handles, straighten your shoulders. Keep your back straight and your gaze directed forward.
Step one leg back and lock it at the toe.
Lunge with the front leg, the angle of the knee – 90 degrees. The knee of the back leg is pulled to the floor.
Return to the starting position. The working leg at the top point is not completely straightened.
Repeat the exercise on the other side.

Arms folding

Technique

Grasp the middle handles of the exercise machine.
Step one foot forward, creating tension in the bindings. The back leg stands on the toe. You can also stand on two legs, but also step away from the machine.
Arms apart at chest level and slightly bent at the elbow.
As you exhale, bring your arms together in front of you at chest level.
Then inhale and spread your arms out to the sides, straightening your shoulders.

“Pull-ups”

Technique

Lay a mat on the floor, stand up, take hold of the upper handles of the simulator and kneel on your knees. Arms stretched upwards. Straighten up, straighten your shoulders.
As you exhale, bend your elbows and pull the handles down, elbow angle 90 degrees. The movement resembles pull-ups on the bar.
At the bottom point, the shoulder blades are brought together.
As you inhale, pull your arms up.

Pulling arms to the sides

Technique

Stand up, take hold of the lower handles so that the right is in the left hand, and the left – in the right. From the cables form the letter “X”.
Legs are slightly bent, elbows also do not straighten completely.
On exhalation, perform an arm extension to the sides to a position parallel to the floor.
As you inhale, bring your arms back down.

Squats

Technique

Stand up straight, feet shoulder width apart.
Grab the lower handles of the exercise machine.
Lower yourself down by tilting your pelvis.
You can slightly tilt the body forward, but do not round your back.
The weight is distributed on the entire foot. Make sure that the knee does not extend beyond the toe.
Come back up to the starting position

Biceps curl

Technique

Grab the lower handle with both hands in a reverse grip, stand facing it.
Control the position of the back, there should be no bending and rounding.
The elbows are pressed against the body.
As you exhale, bend your arms at the elbows, pulling your hands to your chest.
As you inhale, return to the starting position.

Triceps extensions

Technique

Take the upper handle with both hands in a straight grip, stand facing it. Control the position of the back, there should be no bending and rounding.
Elbows are pressed against the body. The hands are at chest level.
As you exhale, straighten your arms, bringing the hands down. At the end point, the arm is almost completely straightened.
As you inhale, return to the starting position.

In the video you will find detailed instructions from fitness trainer Sergey Romantsov.

Make a workout plan and head to the gym. Each small step brings you a little closer to a healthy and trim body.