Il lizard crawl or lizard walk it is the king of ground locomotion exercises; offers benefits that extend to all areas of physical practice and tests the stability of the joints, the resistance, the force muscle and motor control.
Let's find out what it is, how it is done and its benefits!
Index
What is lizard crawling and how is it done?
The lizard crawl is a cardio exercise performed on the ground that helps improve strength, coordination and balance.
For its execution we start from a position of plank, he puts on one foot forward together with the contralateral hand in a cross pattern, keeping the core active and therefore not resting the belly and chest on the ground, but keeping them raised.
We proceed bringing forward the foot that was previously behind and together with him bringing forward the contralateral hand and so on.
To make this exercise even more difficult before each step forward you can do a push-up by bringing your chest close to the ground and then back up; the more advanced level involves staying low throughout the lizard walk.
Benefits
This exercise offers several benefits:
- Increased coordination: trains the coordination between the upper and lower body, very important for all physical activities.
- Greater kinesthetic awareness: the lizard crawl also trains the central nervous system, increasing kinesthetic awareness and core control; this is a valuable benefit because the nervous system is the body's master regulator.
- Improved core flexibility and stability: many gods stability problems that you experience are not necessarily due to the stiffness of specific muscle tissues, but to a core stability problem.
- Improved walking mechanics: Crawling exercises help identify certain walking problems and, over time, help make walking better and more efficient.
- Whole Body Involvement: offers complete heating.
- Cardiovascular Endurance: this exercise gets your heart rate up and is great for preparing your body for a workout and for burning some extra calories.
Crawling exercises and their execution
Let's see three examples of crawling exercises:
Baby crawling: beginner level
In this exercise, four points of ground contact are maintained (hands and knees) while slowly crawling forward, moving the opposite hand and knee at the same time; the spine must be kept straight and the core tense
bear crawl: intermediate level
Start with the hands and feet, lifting the knees off the floor; lengthen the spine, bringing the shoulders and chest forward. Keeping your knees off the ground, slowly crawl forward, moving your opposite arm and leg at the same time
Lizard crawl: advanced level
Keep both hands on the floor before slowly moving your knee to waist height, resting the heel of your foot on the floor, then sliding down so your chest is 5 inches off the floor before returning to starting position.
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