As I learned and mastered several of the full body exercise movement in the Tacfit Commando Exercise system, I realized that I enjoyed one particular exercise movement that I dreaded just a few weeks ago.
The movement was like a breakdance move.
It can get your heart and lung going.
And, it can get your muscles and joints (especially the shoulders and hips) strong and flexible.
It is also used a great way to warm-up the body.
When you master the simple movement, you can build it to become more challenging.
What is this exercise movement? It is the simple sit-out.
The sit-out is done with your hands and feet on the floor (you are on all fours).
Then, you move your right leg in front of your left side.
Keep your legs bent.
You shift your weight to your right arm as your lift your left arm off the ground.
Keep the shoulders tight and close to the body.
You want to place your right side of your buttocks like it is sitting down (hence, the name- sit outs).
You do not want to have your buttocks touch the ground.
Then, you can repeat the movement with your left leg.
You want to exhale when you are sitting out and inhale in between.
This is the simple but effective exercise movement which is my favorite.
You can try this for a minute to warm-up or even exercise your body.
This is a great movement to prepare your joints for kettlebells or weights.
Later, you can add to this particular exercise movement to extend your legs.
Then, do the movement like you are threading your extended leg through a needle.
This becomes a compound movement.
You want to synchronize your exercise movement with your exhale.
This makes the sit-out movement smooth and fluid which is what you want to achieve.
As you master the sit-out movement, you want to be able to be light on your feet as you glide your feet through the movement.
You want to continue to master the movement to open your hips, strengthen your shoulder and elbow joints, train your muscles, train your neurological system, etc.
This simple break dance type of movement is my favorite bodyweight exercise.
As you progress and get better with the sit-out, you will start to feel more loose in the shoulders and hips.
You may even dread this movement at first.
Then, you will feel and reap the benefits of the great bodyweight exercise- the sit out.
The movement was like a breakdance move.
It can get your heart and lung going.
And, it can get your muscles and joints (especially the shoulders and hips) strong and flexible.
It is also used a great way to warm-up the body.
When you master the simple movement, you can build it to become more challenging.
What is this exercise movement? It is the simple sit-out.
The sit-out is done with your hands and feet on the floor (you are on all fours).
Then, you move your right leg in front of your left side.
Keep your legs bent.
You shift your weight to your right arm as your lift your left arm off the ground.
Keep the shoulders tight and close to the body.
You want to place your right side of your buttocks like it is sitting down (hence, the name- sit outs).
You do not want to have your buttocks touch the ground.
Then, you can repeat the movement with your left leg.
You want to exhale when you are sitting out and inhale in between.
This is the simple but effective exercise movement which is my favorite.
You can try this for a minute to warm-up or even exercise your body.
This is a great movement to prepare your joints for kettlebells or weights.
Later, you can add to this particular exercise movement to extend your legs.
Then, do the movement like you are threading your extended leg through a needle.
This becomes a compound movement.
You want to synchronize your exercise movement with your exhale.
This makes the sit-out movement smooth and fluid which is what you want to achieve.
As you master the sit-out movement, you want to be able to be light on your feet as you glide your feet through the movement.
You want to continue to master the movement to open your hips, strengthen your shoulder and elbow joints, train your muscles, train your neurological system, etc.
This simple break dance type of movement is my favorite bodyweight exercise.
As you progress and get better with the sit-out, you will start to feel more loose in the shoulders and hips.
You may even dread this movement at first.
Then, you will feel and reap the benefits of the great bodyweight exercise- the sit out.