In our never-ending quest for optimal health and wellness, we often turn to the latest trends in fitness and nutrition. However, there is a fundamental and often overlooked approach: primitive movement exercises. These movements, rooted in ancient human behaviors, play a critical role in maintaining our mental well-being.
I. The primitive movement exercises and their programming.
Primitive Movement focuses on basic exercises that mimic natural human movements. Below you will find a detailed explanation of the most important exercises, accompanied by a program and training sequence.
1. Basic movement exercises:
– Walking and running: These exercises simulate natural locomotion, improve cardiovascular endurance, and strengthen the legs.
– Squat: Mimics the movement of sitting and standing and strengthens legs, hips, and back.
– Deadlift: Inspired by the movement of lifting heavy objects, this exercise strengthens your back, legs, and arms.
– Push-up: Simulates the pushing movement and trains the chest muscles, shoulders, and triceps.
– Pull-up: This exercise imitates the movement of climbing and strengthens the back and arm muscles.
– Jumping: Reproduces jumping movements, improving mobility and leg strength.
– Throwing: Simulates throwing objects and promotes coordination and upper body strength.
– Crawling: Improves overall coordination and core strength.
2. Training program and sequence:
The following program is designed to be carried out over 4 weeks with 3 sessions per week, allowing sufficient rest periods between sessions.
Week 1-2: Foundation:
– Day 1: Brisk walking/easy running (30 minutes), squats (3 sets of 12), push-ups (3 sets of 10).
– Day2: Rest or light activity.
– Day 3: Deadlifts (3 sets of 10), Pull-ups (3 sets of 6), Medicine Ball Toss (3 sets of 10).
– Day 4: Rest or light activity.
– Day5: Long jump (3 sets of 8), crawling (3 sets of 1 minute).
– Weekend: Rest or relaxing walk.
Week 3-4: Intensification:
– Increase running intensity, number of reps, or weight for squats and deadlifts.
– Introduce variations: for example, squats with jumps, push-ups with snaps.
– Combine two circuit exercises to increase cardiovascular intensity (e.g. squats followed by push-ups).
3. Tips for carrying out the program:
– Always warm up before starting.
– Pay attention to form and technique to avoid injury.
– Adjust intensity and stress to your fitness level.
– Schedule rest days to allow your body to recover.
By following this program, you will learn the principles of primitive movement, promoting overall well-being and optimal physical condition.
II. Accessibility and simplicity of primitive movement.
The appeal of the primitive movement lies in its intrinsic simplicity and universal accessibility. This training method avoids complex equipment and complicated routines and focuses on natural, fundamental movements.
Below are some key points that highlight the accessibility and simplicity of primitive movements:
1. No special equipment required:
– No special equipment is required for primitive movement exercises. They are bodyweight dependent, making the practice affordable and easy to integrate into everyday life.
– This feature makes primitive exercise particularly attractive to those who don’t have the means or space to invest in fitness equipment.
2. Practical everywhere:
– Whether in the park, at home, or even in a small office, these exercises can be done anywhere.
– This flexibility makes it easier to integrate into your everyday life, whether for a full workout or short periods of physical activity spread throughout the day.
3. Adaptability to any physical condition:
– Primitive movements are fundamentally adaptable to different physical conditions and performance levels.
– From beginners to advanced users, everyone can individually adapt the intensity, repetition, and duration of the exercises to their personal performance level.
4. Easy to learn and practice:
– Primitive movements are intuitive and mimic natural everyday activities, making them easy to learn and perform correctly.
– They do not require extensive technical training, making this type of training less intimidating for beginners.
The accessible and simplified approach to primitive movements make them particularly attractive in a world where the complexity and cost of fitness programs can be overwhelming. By focusing on the fundamentals of human mobility and functionality, primitive movement provides an accessible path to better health and overall well-being.
III. Effects of primitive exercise on mental well-being.
Primitive exercise, in addition to its physical benefits, also plays a key role in improving mental health. This approach to physical activity, based on natural and fundamental movements, offers several notable psychological benefits:
1. Reduction in stress and anxiety:
– Regular practice of primitive movements stimulates the release of endorphins, often referred to as hormones. the happiness.
– These endorphins have a calming effect on the mind and help reduce stress and anxiety.
2. Improved mood and well-being:
– Physical exercise, and especially simple exercise, is associated with increased levels of serotonin and dopamine, the key neurotransmitters in mood regulation.
– This increase contributes to general well-being, which can even have positive effects on illnesses such as depression.
3. Greater body awareness:
– Primary movement promotes greater awareness of one’s own body, posture, and movements.
– This awareness strengthens the mind-body connection, which is essential for overall mental and emotional well-being.
4. Reduced Mental Fatigue:
– By focusing on natural and intuitive movements, primitive movements can provide a welcome respite to the mind that is often overloaded by the constant stimuli of modern life.
– This practice can serve as a form of moving meditation and help clear the mind and reduce mental fatigue.
5. Increased confidence and self-esteem:
– By mastering new movements and improving physical fitness, one can feel a sense of personal accomplishment.
– This progress and mastery can increase self-confidence and self-esteem, important elements of mental well-being.
Due to their holistic nature, primitive movement exercises are not limited to improving physical strength and endurance. They play a crucial role in promoting mental health and providing a valuable balance between body and mind.
Conclusion:
Primitive movement exercises are not simply a training method, but a return to the roots of our physical existence. They remind us that sometimes the answer to overall well-being lies in simplicity and time-honored practices.
This accessible and simple practice is a powerful way to combat stress, improve mood, and increase self-awareness, contributing significantly to overall psychological well-being.
By adopting these natural movements, we can significantly improve our physical and mental health, thereby increasing our overall well-being.
