I'm writing this blog to review the Crossover Symmetry System, a minimalist training system to help you build strong, injury-resistant shoulders using a combination of high-quality scapular strengthening exercises and resistance bands. easily transportable.
But even the above description hardly does the Crossover Symmetry system justice. Resistance bands are so easy to use and of much higher quality than typical loop resistance bands (which usually end up breaking in the first few days, anyway).
The Crossover Symmetry system appeared on my radar when the company's CFO signed up for Man Flow Yoga. Puzzled, I searched the website and took a look. At first I thought it was a fancy resistance band set but when I got it and started using it I was pleasantly surprised.
What I noticed while exercising with the resistance bands:
What I really like about the Cross Symmetry system is its simplicity. Easy to install. Easy to follow. Easy to carry. And the results are noticeable almost immediately. Warming up makes any upper body workout smoother and stronger, and within just a few weeks of using the workouts 2 times a week, I felt strong enough to do things I hadn't tried in years. years.
I should also mention that I have had recurring shoulder problems for over a decade. I'm familiar with most of the exercises I'm supposed to do to keep my shoulders strong following physical therapy visits (not to mention listening to what my physiotherapist wife tells me to do), but the simplicity and ease of these workouts m 'helped to stay consistent.
And there are exercises in this program that I have never done before, and which have not only helped improve my strength, but also increase my mobility! And as someone who founded and runs a mobility-focused yoga brand for a living, that's impressive.
A quick list of what I noticed:
- Increased force over a wide range of motion
- Target essential shoulder muscles that you don't hit with other strength training exercises like pull-ups or the ceiling press
- Makes my shoulders super smooth; feel better in overhead press, less shoulder adjustments or discomfort
What I like about the Cross Symmetry system:
- Resistance bands: Resistance levels are clearly labeled, don't worry about snapping them on you or trying to figure out how far away you should be from the anchor point.
- Door Strap Kit: You can purchase straps that allow you to connect the system to a door frame, making it optimal for home workouts (no more excuses "but I have nothing in my house to which I can hang resistance bands ”)
- Durable Exercise Board & Clip: Allows you to easily track exercises without having to look at your phone, keeps you in the 'flow' of routine
I do this as an out of day workout or in combination with my resistance training circuits.
He ALSO has an "activation" routine that I can do before an upper body workout to make sure all the muscles in my shoulders and upper back are pulling like they're supposed to.
For whom this would be particularly useful:
- People who primarily follow yoga programs that do not do any resistance training.
- People who lift weights who want a stronger pair of shoulders that are more resistant to injury.
- People who have had shoulder problems in the past and want to tackle their root causes.
- People who engage in a swinging style of sport such as baseball or golf.
Overall I am a huge fan of this system and very happy to have got my hands on it. If you want to get a pair of these awesome bands Discover them HERE!
About the Author, Dean Pohlman, Founder and CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert in Yoga Fitness for Men.
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Everyone seems to be a yogi these days, from your BFF to your co-worker to your aunt—heck, even dogs and goats are getting their zen on. But if you have yet to attempt Warrior II or Mountain Pose, taking your first yoga class can be a little intimidating. What if your hands sweat and you fall off the mat ? What if you hate it ? What if you can’t do a solo. damn. pose ?
Okay, rewind a second—there’s a reason so many people have hopped on a mat over the past few years. ' Yoga is a non-judgmental practice, ' says Claire Ewing, certified yoga instructor and studio digital manager for CorePower Yoga. It’s is a totally accessible way to unwind and break a sweat, so there’s nothing to worry about before checking out a chic.
But to help you feel a little more comfortable before you say your first ' om ' or ' namaste, ' Ewing has some yoga tips to answer all those questions floating around your head.
When in doubt, Ewing says opt for a vinyasa flow class, ' where you have the opportunity to explore the postures and fundamental principles of yoga. ' These are the genres of classes most of your friends probably do, and it’s a great form of yoga for beginners. But of course, it never hurts to check out a couple different types of classes to see what feels best to you.
' Definitely go for something breathable and easy to move in, ' says Ewing. ' You will work up a sweat, so consider wearing something with moisture-wicking abilities. ' Oh and FYI : Yoga is a no-shoes kind of workout, so don’t worry about sporting your best sneakers addict to chic.
Like with any workout, it’s totally a personal preference how much you fioul pre-yoga. But Ewing points out that yoga is a pretty soutenu workout, and fueling your body properly will help you get the most out of your practice. Keep it light, though, ' I usually start with a protein shake or bar knowing that the classes can physically take you in dynamic directions, ' says Ewing. ( A. k. a. don’t down that massive avo toast right before class. ) If you’re just having a small pre-workout snack, you can probably do that about 30 minutes beforehand; but wait a full one to two hours before working out after a meal.
She adds that hydrating beforehand is also key, especially if you ever do attempt a heated flow. ' Drink a full glass of water about two hours before class—that way you have something to sweat out and you will feel better during chic. '
' Absolutely ! ' says Ewing. ' A regular yoga practice increases flexibility and strength in your muscles. It has you work your full range of motion in every joint of your body and build strong and long muscles. ' ( In fact, vinyasa yoga even made this list of the top calorie-burning workouts. )
This depends on the type of yoga class you take—for example, a slow flow or hatha chic may require you to hold a pose for an extended period of time. But in vinyasa, ' it comes down to the volonté of how the forme was designed, ' says Ewing. ' For example, balancing poses are held longer to benefit concentration and focus, while transition postures build strength while teaching fluidity in movement. '
For the most part, though, poses are held for three to five breaths during the first round to help them sink into your memory. Then they’re held for a solo breath when you repeat the pose, to help amp up the cardio component of yoga.
Don’t stress ! No one expects you to master every pose your first go-round ( or really, ever—it’s a constant learning process ). Your yoga instructor should offer possibilités for pose modifications, especially for the more challenging ones. ' Your breath is key in yoga, if you are losing sight of this, you may want to consider modifying or completely backing off, ' says Ewing. And don’t be afraid to ask your instructor for assistance.
Also, try to avoid comparing yourself to the other yogis in the room—all bodies are unique, and have varied strengths and défis. Plus, every time you step on the mat, it’s going to feel a little different, ' for both your body and your mind, ' says Ewing. ' If there is one thing you can take away from the classroom, it is learning how to modify and create a practice that is fit for you. '