4.2K
REStep Down
@reboryn_
#Step Down Control Exercise
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30Трендовые Reels
(12)
22.0K
DRStep Up vs Step Down: sai davvero quale scegliere?
Step Up e Step Down non sono esercizi intercambiabili. La scelta tra i due dipende esclusivamente dall’obiettivo biomeccanico e funzionale che vuoi raggiungere.
Step Up:
* Lavoro prevalentemente concentrico
* Focus sulla produzione di forza verticale
* Attivazione specifica di quadricipite e gluteo
* Ottimo per sviluppare forza esplosiva
Step Down:
* Predominanza del controllo eccentrico
* Maggiore richiesta di stabilizzazione articolare (anca, ginocchio, caviglia)
* Corregge efficacemente squilibri e deficit di controllo motorio
* Ideale per prevenzione e riabilitazione
Biomeccanica base: Step Up produce forza, Step Down sviluppa controllo. Entrambi gli esercizi sono validi, ma inserirli correttamente in un programma di allenamento è la chiave per ottenere risultati concreti.
Se avverti dolore durante questi esercizi, è un chiaro segnale di una disfunzione biomeccanica. Per una valutazione accurata, contattami in DM.
#Biomeccanica #RieducazioneFunzionale #Gluteo #ControlloMotorio #StepUp #StepDown #ForzaFunzionale #RiabilitazioneSportiva #TrainingIntelligente #EserciziCorrettivi #DrBotta #PrevenzioneInfortuni #ValutazioneBiomeccanica
@dr_botta
0
RFStep Workout from @kayla_itsines - REPOST!
ADVANCED STEP WORKOUT! The only advanced thing about this is the REPS. Anyone can do this workout, you just need to modify the reps (do 10 of each) and slow the exercises down. For those who do not want to do the split squats, STEP down either side of the step, squat, step back up into the step💪💪 if you want to modify the drop push up, step your feet back, push up, step back in! No need to jump back if you don’t want to 😁💪 Enjoy your #bbgworkout www.kaylaitsines.com/app
#rfefitness #reebokstep #reebok #stepworkout #advancedstepworkout #workoutvideo #workouts #kaylaitsines #fitness #fitnessvideo #workoutinspo
@rfesportinggoods
10.7K
_IO Step Down é um exercício utilizado principalmente para melhorar a estabilidade e a força dos membros inferiores, sendo o quadríceps o seu principal grupo muscular trabalhado (mas também ativa outros músculos importantes como o glúteo máximo e os isquiotibiais)
Ele envolve a descida controlada de um degrau e através desse movimento, trabalhamos a propriocepção, o controle motor e a mobilidade articular do paciente.
É um exercício indicado tanto para a reabilitação quanto para a prevenção de lesões, sendo uma excelente ferramenta para ser utilizada nas sessões de fisioterapia!
#fisioterapia #fisiohelp #integrafisioterapia #exercicio #stepdown
@_integrafisio
53.8K
NI5 step board drills for quicker feet 🔥💪
#stepboard #footwork #footworkdrills #tennisfitness #nikolazujicfitness
@nikola.zujic
928
JEHere are 5 ways to level up your step training when doing a ‘Basic Step’. ❤️ Be sure to do equal sets of Basics, stepping up with both the right leg and the left:
Level 1) Place hands on hips and step up-up-down-down on a step bench, which is set at its lowest step height, which keeps the moves low-impact.
Level 2) Arms swing naturally at the sides as participants step up-up-down-down on the step bench.
Level 3) Begin to play around with different arm patterns to make it fun and to help engage both the body and the brain as we step up-up-down-down on the step bench.
Level 4) Raise the step bench height, which helps to increase intensity for participants as they step up-up-down-down on the step bench. (It’s surprising how much this kicks up the intensity.)
Level 5) Keeping the step bench at a higher level (or this can be done with the bench at a lower height), jog up-up then step down-down carefully for a high-intensity burst. This move should only be done in short intervals.
What Step level do you enjoy most? Join us for many Step Aerobics Training Programs filmed all across the world at Freedom.Fit 🦋
#stepaerobics #freedomfit #workoutathome #makefitnessworkforyou
@jennyfordfitness
6.7K
BLAerobics Step Workout session! 🔥🔥🔥🔥
@blacksteel_fitness
274.1K
ALStep downs can be challenging! Here is a great alternative that will help you progress into doing step downs!
What exercise do you want an alternative for next?
#protip #personaltrainer #fitness #legday
@alexia_clark
0
142.6K
RE💥𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐒𝐭𝐞𝐩 𝐃𝐨𝐰𝐧 𝐓𝐞𝐬𝐭💥
———
🔎The lateral step down can be useful both as an assessment of lower quarter control and as a prehab/rehab exercise.
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🧠In the traditional test, the individual places their hands on their hips and stands at the edge of a 20cm step. Then, they bend the affected knee until the heel on the other limb contacts the floor. Finally, they return to the start position and perform a total of five repetitions.
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👉Whether you are performing this as a test or an exercise, here are the items that would indicate a potential control issue:
.
1️⃣Arm Strategy: removal of hand from waist
2️⃣Trunk Alignment: leaning in any direction
3️⃣Pelvis: loss of horizontal plane
4️⃣Knee: center of tibia medial to 2nd toe
5️⃣Stance: patient steps onto non-test limb
.
✅If you want to test your control, simply have someone record your movement and review the results using the criteria above. If an issue is detected, this test can then be used as an exercise on your leg training day.
••••••••••
📚Reference: Rabin A, et al. Factors Associated With Visually-Assessed Quality of Movement During a Lateral Step Down Test Among Individuals With Patellofemoral Pain. Journal of Orthopaedic & Sports Physical Therapy. 2014.
.
#rehabscience
@rehabscience
5.1K
FI𝐎𝐧𝐞 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 — 𝐌𝐮𝐥𝐭𝐢𝐩𝐥𝐞 𝐖𝐚𝐲𝐬 𝐓𝐨 𝐒𝐭𝐞𝐩 𝐃𝐨𝐰𝐧
Not all step downs are created equal. Different styles = different gains👇🏼
1️⃣ Patrick Step-Down
Heel stays flat on the floor. Great for targeting the lower quads, stabilising the knee, and improving ankle range of motion.
2️⃣ Poliquin Step-Down
Heel elevated with assistance. Focuses on quad strength + knee joint support.
3️⃣ Peterson Step-Down
The most advanced. Emphasises balance and requires lifting the heel without assistance.
4️⃣ Backwards Step-Down
Light toe tap behind you. Fires up glutes, quads, hamstrings and your core for balance.
5️⃣ Lateral Step-Down
Step to the side, keeping hips level. Boosts knee and hip stability, plus strengthens hip abductors.
6️⃣ Curtsy Step-Down
Add a diagonal reach behind. Glute stretch + next level balance and coordination.
Pick the variation that supports your goals OR use them all 🔥
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#fightingfitmanchester #legday #kneestrength #functionaltraining #mobilitytraining #stepdowns #movementquality
@fightingfitmanchester
374.8K
SASpeed Ladder Drills For Improved :
💥 Footwork
💥 Coordination
💥 Timing
💥 Reaction Time
@christiancruzfitness = endless drill ideas 👏
@saramariatennis
✨ Руководство по #Step Down Control Exercise
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