AB Clock PC

Paul Chek shares “The Ab Clock”, which is an exercise he developed many years ago to create multidimensional core conditioning. People at large have a tendency to use short, isolated movements to condition their abs without realizing that shortening the abs under load often leads to poor (forward head) posture.

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Closed Caption:

hello this is Paul Chek welcome back to
my blog to day
today I thought I'd share a core
conditioning exercises
develop many years ago when I was young
man with hair
and it's quite simple wanna call it cab
clock it's really about the court not
just the abs
this exercise is one in which you
pretend you're standing in the middle of
the face of a clock so
you have to watch face on the ground
you're in the middle of it
you're going to flexure truck and move
your body
to try to get as low to the ground and
towards each position on the clock
it's important to do it with light
wat to begin with because for most
people user
unusual movements the goal the exercises
to train the core muscles to work with
the body
in a wide variety of movement patterns
it could be functional to override
working and sporting situations now
two things before we get started
one if you already have any kind of an
injury
is made worse or your symptoms increase
by
flexing the body don't want to do this
exercise will make it worse for sure
to if you have rounded shoulders and
forehead posture
shouldn't be doing this exercise you
should be doing opposite
mirror image of it which would be to do
everything saying with the cable
now and pulling up into all these
positions and you should stay away from
flexing
type exercises until your postures
correct
next with breathing remember we're we're
moving toward the fetal position
which is adduction to bring the Army in
flexion
and internal rotation we should be
breathing
out they were coming out in the field
position extension
a deduction away middle and external
rotation
we should be breeding Ian there are
modifications to that with heavy lifting
but that's not our topic today
so we want to remember as we're doing
this and
calling the cable down we want it exhale
through pursed lips that keeps tone in
the interviewed
the transverse abdominis pelvic floor
diaphragm and destabilize
the spine the less
tone on the lips less tension the core
you need to have pressure in the lungs
to stabilize the court Stephens sponsee
have dynamic stability K
cable should be set at the highest
possible said
most stretch when he grabbed the cable
pullbacks
here rest position before you begin
numbers one
stretch you don't want trainer muscles
and shorten position eventually disrupt
joint panics posture start inhaling
and we'll go to twelve o'clock reaches
for
comparably can you should be doing these
gently as a warm up
are down as far forward as you can
well warming your body up progressively
go to you can
do the range emotional you might
consider your phone range
in hell spread
top exhale well inhaling
stretching one car
she three-year whatever that is
here liberator
as I come they'll
I think increase for radio I can decide
how hard
if I'll the Corp grain
key artist that increases the lever arm
be arm is the distance between the cable
and working
joints muscle in this case you're spying
so this is a short arm that's a lot
your movement thats only
are best harder core warming up
whole can showed
do the other side all
next winter
hey so that would be
a basic breathing pattern
adjusting the dynamics of the exercise
just lever arm speed
perform intensity fast no
the more explosive is the more stress
puts on the connective tissues and
muscles and can make you more so more
know them warmed up a logo
maybe 89 pounds
whatever that is his for those who are
not
enough to make me have to work at it
inside star
stretch work those positions writer
caucus like I would if you weren't
watching
that's what
roundup have clock for joining me today
keep it strong keep so well I'm
breed with your movement fun
down do it season