Have you already tried antigravity yoga and TRX and are you ready for new sports experiments? Then you should take a closer look at training in three planes, which are based on the most common everyday movements: walking, bending, turning the torso, lifting arms and legs. This direction is not new, back in the late 70s it was invented by Dr. David Tiberia and physiotherapist Gary Gray. But then, such activities were mainly carried away by Olympic champions and instructors who received professional injuries, as well as people with problems in the spine. Osteopaths sent them to classes at the University of Applied Functional Science to these doctors. Now 3D fitness has every chance of becoming a new trend - Gwyneth Paltrow and Tina Kandelaki are actively promoting it in their social networks. Judging by their ideal shape, for good reason.
What are the features of the classes, who are they suitable for and what do they give? We learned about the specialists.
teacher, personal trainer, host of the course "3D activation of basic movements"
Why are movements in three planes? Let's go in order. The first is the so-called sagittal plane, which includes flexion and extension. The second is frontal, that is, tilts to the left and right. And, finally, horizontal - it includes movements in a circle, around an axis. They are natural for our body, muscles, joints, and are ideal for those who are just starting to exercise, and those who play sports professionally. Such exercises give freedom of action, a lot of pleasant sensations and patterns in neural networks. Lessons become more interesting, brighter, and most importantly, the brain expands its functionality thanks to non-standard tasks, the body becomes more flexible and more reliable.
All these movements work like pumps: they saturate the body with oxygen, improve the functioning of the circulatory system, minerals and nutrients are absorbed faster. Due to this, people feel better, rediscover their possibilities in sports. What is especially important is not a fashionable trend, not a separate type of fitness, but science. And we can use this knowledge every day throughout our lives.
Certified Trainer, Nutritionist, Eating Problem Management Specialist, Founder of the Smart Fitness School
In everyday life, we constantly move in 3D: we reach back for the bag in the car, put objects on the shelf, get up from the chair sideways. But the usual fitness and one-sided approach to training somehow ousted interesting exercises in different directions from the instructors' field of vision. As a result, classes in fitness clubs taught us to move only up and down. This increases the risk of injury. If you do not learn to stretch, perform some actions in other planes, then the nervous system will never get to know new movements. Accordingly, you will not be able, after doing some unusual exercise for yourself, to coordinate and perform it without injury. That is why, within the framework of one workout, it is important to work out the whole body, each joint in three planes, so that in life it will serve us happily ever after.
On the example of children from birth to one year, you can trace the features of their movements. When they try to get on all fours or to their full height, sit down, crawl. In general, kids have a wide range of actions. With age, activity becomes less. We sit at a desk at school, then at the university, office. We travel by metro or car. When we are told to increase muscle mass, we go to the gym, where we perform the same type of exercises in the same plane. But by training only one vector of movement, you will be successful only in it. When the nervous system has no experience of movement in the horizontal, frontal and mixed planes, then it may have malfunctions. As a result, you can twist something to yourself when performing an elementary tilt.
What 3D workouts give
- Reduce the risk of injury
- Helps improve coordination and balance
- Strengthens joints, improves muscle condition
- Make posture straight and beautiful
Who can do
“Everyone! The main thing is to start with simple exercises, gradually moving towards more advanced and complex workouts. Muscles are pumped at different angles, this allows you to get a beautiful relief in the shortest possible time, "explained Mikhail Kuznetsov.
“It is also useful for those who have problems with the musculoskeletal system. After classes, many no longer have back pain, lower back. People with multiple hernias, fearing a relapse, refuse to bend and rotate. In fact, a vicious circle occurs. If there are no serious abnormalities in the body, then hernias and protrusions are formed in people due to an improper lifestyle, diet and approach to training. For a long time, the bodybuilding approach was adopted among trainers, when all exercises were built in the sagittal plane (flexion and extension back and forth). With this approach, there were no bends, turns. This often leads to a worsening of the hernia condition. Pathologies of the musculoskeletal system are formed due to the fact that we stop moving in three planes. And if such exercises are introduced into everyday life, the condition improves, "- said Victoria Borovskaya.
People who are constantly engaged in the gym or at home according to the same type of training programs often have different diagnoses. Many consider body pain to be the norm. Those who are not fond of sports also consider ailments to be natural, it is normal for them to go to doctors from the age of 50, they attribute this to old age. The new approach to training programs convinces us otherwise.
As Joseph Pilates said, if at 30 the spine is not flexible, then a person is an old man. And if at 60 the spine is mobile, then the person is young
Training in three planes is also practiced in Pilates, yoga, dancing. You can combine the development of new steps or asanas with 3D fitness.
How traditional exercises are inferior to movements in three planes
“Traditionally, the Boat exercise is believed to help build back muscles. This is not true. Pilates includes the Swan exercise, which improves the condition of the lower back if there is movement in the spine. The joints and vertebrae can articulate, and each vertebra must move one after the other during exercise. Performing a boat only at the expense of the lower back, you aggravate the condition of the hernia,”says Victoria.
The flexor group (iliac, lumbar) in a sedentary person is overloaded, shortened, fibrosed, not elastic and not moisturized. In a sitting position, there is no movement energy. Deep back muscles, such as extensors, begin to engage. This can be seen by the two strands (pillars) along the spine. Some people consider it beautiful, but it indicates overextension in the back. In places where there is excessive muscle strain, wear of the joint or structure soon occurs. The lumbar region is the junction of the reaction forces of the support, the sacral region, the L5 – S1 intervertebral disc and the force of gravity. This joint forms a weak, vulnerable area. Various problems often occur in the lumbar region.
Such classes are tailored for each individual person
The instructors who practice this science are confident that there should be different exercises for different people. Due to age, gender, capabilities, habits. In order to select a personal load and type of exercise, they map the client's mobility and stability based on their body parts. Elongation, contraction of the frontal muscles or the front line of the body are taken into account; stretching and contracting the muscles of the back of the body; stretching the entire chain of lateral muscles; twisting in the horizontal plane. So you can understand which actions are easier for a person, with which ones you still need to work with. As a result, muscle strength, flexibility, motor skills in the problem area improve. People, finally, master the full range of their physical capabilities, become more resilient, more active, forget about problems with coordination, they like themselves more. And the last factor, in fact,one of the most important.