10 movimentos mais importantes do Treino Animal Flow

10 Most Important Moves in Animal Flow Training

Animal Flow is a movement-based training system inspired by the movement patterns of animals. It combines elements from different disciplines such as yoga, parkour, and breakdancing to create a functional and dynamic workout. Here are the 10 most important movements of Animal Flow:

  1. Beast : Also known as quadrupedal, this is a fundamental position where the hands and feet are on the ground with the body elevated, similar to the bear pose. It works the core, shoulders and legs.

  2. Crab : Another quadrupedal position, but with your back to the floor. Strengthens the core, glutes and shoulders.

  3. Ape : A movement that simulates the jumps and movements of a monkey. Improves hip mobility and leg strength.

  4. Scorpion : A move that starts in the Beast position and involves bringing one leg crossed over the body, resembling the movement of a scorpion's tail. Works spinal mobility and core strength.

  5. Side Kickthrough : From Beast position, you rotate your body and extend one leg out to the side, like a kick. Strengthens your core, shoulders and improves coordination.

  6. Underswitch : A transition between Beast and Crab positions, where you rotate your body while maintaining a low, controlled position. Works coordination and core strength.

  7. Front Step : A forward movement from the Beast position, where one foot is placed in front of the opposite hand. Increases hip mobility and leg strength.

  8. Wave Unload : A fluid movement that starts in Beast and brings the body into a stretched position similar to yoga's Downward Dog. Improves mobility in the spine and shoulders.

  9. Traveling Ape : A side-to-side movement in a deep squat position, mimicking the movements of a monkey. Works hip mobility and leg strength.

  10. Loaded Beast : A variation of the Beast position, where the hips are lowered closer to the ground before moving forward into a movement like Front Step or Side Kickthrough. Strengthens the core and improves explosiveness.

These moves form the basis of Animal Flow, and combining them into sequences can create a complete and dynamic workout. For more details on these moves, check out fitness articles like Shape and Men's Health .

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