Body & Movement Academy by Oliwia Otto-Trucco

04/01/2025

If any of you ever struggled with push-ups (which are great for the whole body, but many find it challenging from the beginning) here's an excellent demonstration how to approach it in a way that's: safe and enables progress at any level : https://www.instagram.com/reel/DCPmO_7IERU/?igsh=MzRlODBiNWFlZA==

02/11/2025

What you resist will persist - is a harder workout better ?

Increasing training volume does not necessarily result in more muscle, meaning you might spend extra time increasing fatigue instead of strength and muscle.

If you’re trying to increase strength and muscle, it’s a balance of pushing intensity and managing fatigue.
That doesn’t mean you shouldn’t feel tired. But it does mean, at some point, the extra sets and reps are just exhausting your muscles rather than helping them grow. This effort — known as “junk rep “ leads to more time in the gym with little to show for your effort.

When you accumulate fatigue workout after workout, soreness can seduce you; it makes you feel like the workout is good, but it could be the reason you see fewer results despite doing more work.

If you want to see efficient results, doing more reps or chasing soreness isn’t the answer. You want a program that pushes you just enough to grow but not so much that you burn out and plateau... You need to consider many variables — such as how many days per week you exercise, your experience level, and your goals.

Credit: Arnold Schwarzenegger Pump Club and Journal of Applied Physiology (check the links in the comments to see full articles)

Do you believe that if you work out hard and squeeze yourself to the limits is good for you? Well, the answer is 'not really '... ;) When we overdo, we loose...

10/29/2024

https://youtu.be/qTDr3X6nRxc?si=sDGFkzjYzWVZspqw

Body awareness practice instant example: self massage, pain relief !Our BODIES ARE AMAZING TOOLS that enable us to interact with the external world through o...

10/15/2024

How amazing ! when we realize that even when we think we're 'doing nothing' .... Our bodies do the work constantly ;) Huge respect and gratitude to them !!! ❤️❤️❤️🙏

09/24/2024

Hello! Today I have for YOU.. a Movement :D

Contra Body Movement is a natural action compensating upper vs. lower body alignment while moving in vertical position. It comprises turning the body against the movement of the legs: either moving forward with the right foot and the left hip and shoulder, or vice versa. Emphasised in all dance styles, as it determines balance and rotation capabilities. Can be used as a very effective exercise for all body parts coordination in movement, improving equilibrium and core strength. Controlling the contra body movement is challenging for the nervous system, as it requires concentrating on multiple body parts synchronised moving in opposite directions at the same time. It is a great BODY AWARENESS exercise, raising the body consciousness in movement.

Contra Body Movement - a natural action compensating upper vs. lower body alignment while moving in vertical position. It comprises turning the body against ...

09/16/2024

https://www.youtube.com/shorts/wJAUVm_oJEE

Movement patterns are habits that we create consciously or subconsciously by repeating certain actions. They can have positive or negative effect on our body...

09/13/2024

https://youtu.be/L-oLwHHIjzk

This exercise is a very efficient way to strengthen the UPPER BODY (SHOULDERS, ARMS, BACK & CHEST) Practicing 'wall walking' in this position of support, eng...

09/02/2024

Understanding the PILLARS OF HEALTHY EXERCISE ROUTINE

Embarking on a journey toward a healthier lifestyle requires a foundational understanding of the key components that constitute a well-balanced exercise regimen. These foundational pillars not only ensure a holistic approach to fitness but also cater to the body’s diverse needs, enhancing overall health and well-being. Let’s delve into these crucial elements that should be woven into your exercise routine.

Firstly, CARDIOVASCULAR EXERCISE stands as a cornerstone for heart health and endurance. Activities such as running, cycling, swimming, or even brisk walking elevate the heart rate, improving cardiac eċciency and stamina. This type of exercise plays a significant role in burning calories, managing weight, and reducing the risk of heart disease.

Moving on, STRENGTH TRAINING emerges as another vital pillar, focusing on building and maintaining muscle mass. Incorporating resistance exercises like weight lifting, bodyweight workouts, and resistance band exercises not only enhances metabolic rate but also fortifies bones, joints, and muscles, paving the way for a stronger, more resilient body.

FLEXIBILITY & BALANCE, often overlooked, are essential for a complete exercise regimen. These components are critical in preventing injuries, promoting muscle recovery, and ensuring smooth, eċcient movement in daily activities. Practices such as yoga, Pilates, and targeted stretching exercises enhance flexibility, while balance exercises, including tai chi or simple one-legged stands, improve stability and coordination.

Lastly, the inclusion of HIGH-INTENCITY interval TRAINING (HIIT) introduces a dynamic component to the routine. HIIT, characterized by short, intense bursts of activity followed by rest or low-intensity periods, is exemplary for those pressed for time yet seeking substantial health benefits. It accelerates heart health, boosts metabolic rate, and promotes fat loss effectively within a condensed timeframe.

Integrating these pillars into your exercise routine not only provides a comprehensive approach to physical fitness but also ensures that you cater to every aspect of your health. By balancing cardiovascular activities with strength training, and complementing them with flexibility and balance workouts, followed by the intensity of HIIT, you create a well-rounded regimen that fosters a healthy, vibrant life. This holistic approach not only aims at physical wellness but also enhances mental health, proving exercise to be a powerful catalyst for overall lifestyle improvement.

Credit:

How to get the most of your exercises and have fun ? Here you will find some tips on how to make the workout efficient and enjoyable. There are many ways to ...

09/01/2024

NECK & SHOULDERS can get very tensed as a result of STRESS, OVERSTRAIN, bad POSTURE, bad POSITION during sleep or everyday activities.
It can cause unpleasant sensations, pain, discomfort, head and upper body mobility problems.

Fortunately, in most cases it is possible to effectively reduce it by applying appropriate exercises based on BODY AWARENESS. The important thing is to consciously focus on the internal feeling in order to locate the tensions and work through them. This technique, called SOMATIC movement, also helps to release built-up emotions, let go of trauma, and manage mental health.

Doing it regularly can reverse the harmful processes caused by bad movement habits & stress and bring PERMANENT IMPROVEMENT.

* Remember to always pay attention to what you feel during the exercise and NEVER cross the border of pain or discomfort. Concentrate on your own experience and observe your body's reactions to any action you take.

NECK & SHOULDERS can get very tensed as a result of STRESS, OVERSTRAIN, bad POSTURE, bad POSITION during sleep or everyday activities. It can cause unpleasan...

08/26/2024

Hello, hello Everyone, good day to Y'all ! 😃☀️🌊💪🦵
So, as You already know how important the BALANCE workout is and how well it works for the strength and general wellbeing of our bodies... here's a couple of ways to practice it anytime and anywhere - HAVE FUN ! :)

https://youtu.be/E1pO6ZqdzP4

IMPROVE your BALANCE on 1 LEG by doing this super effective exercise recommended by a PROFESSIONAL DANCER !Good BALANCE is very important in almost every act...