The New York Model Workout

Jeg har været i kontakt med en NY baseret personlig træner, Key Son, der træner mange kendte modeller og skuespillere. Jeg har spurgt ham om hvad han vægter højt og gør for at få dem klar til deres events, og hvad han mener der skal til, for at tone kroppen optimalt. Det er interessant læsning, da det står i skarp kontrast til hvordan jeg selv træner. I næste indlæg vil han dele hans favorit øvelser og give eksempler på, hvordan du kan opbygge dit program! Hans metode er verdenskendt og går under betegnelsen “The NY Model Workout” .

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Hello. My name is Key Son. I work primarily in the film and fashion industry, and specialize in motion picture preparation and print preparation. I get the actresses and models ready to look the way they want. I have a Doctorate in Sports Medicine and a Bachelor of Science from Cornell University. Working as a trainer and health and fitness consultant to the film and fashion industry has been my passion.

Having worked with over 150 models from IMG, DNA, and other agencies, I have tested every type of modality from weight training to kickboxing. The most effective way to a long, lean look which is not bulky is with modified range of motion exercises with bodyweight exercises or light resistance from resistance bands for this particular look which is requested for by my clients.

I have been working in the fitness industry as a personal trainer in New York City for over 10 years and collected and tested the exercises and what works and how fast it can work. I have studied the human body and the possibilities of what can be done. I combined biomechanics which is the physics behind human movement with creative ways to mold and shape the body. I developed this method to give my clients the most effective and efficient workout possible with circuits of simple, effective exercises. Circuit training is a form of cardiorespiratory training composed of a very time-efficient series of exercises, one after the other, with minimal rest and it is as beneficial as traditional forms of cardio producing greater levels of Excess Post Exercise Oxygen Consumption, which is simply increased caloric expenditure and strength. This is a state where the body?s metabolism is elevated following exercise and its using more calories after exercise than exercise was initiated, a caloric afterburner.

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For many of my clients, time is an issue, so I?ve created a workout where in a small amount of time, you generate as much power as you can by combining resistance training with specific exercises to mold and sculpt the muscles to the shape you want, decrease body fat, and strengthen your core. With this routine, we will improve structural balance and help you achieve optimum levels of physiological benefits such as improved cardiorespiratory efficiency and metabolic efficiency, increase in tissue strength and bone density, physical benefits such as a decrease in body fat and increase in muscle tone, and performance benefits such as increase in strength endurance, neuromuscular efficiency, and balance.

Doutzen collageEvery workout program should contain the following:

1) Warm up and flexibility exercises. This increases heart rate, respiratory rate. increases tissue temperature. increases preparation for exercise. This is to get the blood moving and increase focus for the following exercises. The cardiorespiratory system which is the heart, blood, and blood vessels, and the respiratory system which collects oxygen which is transported by the blood through arteries are utilized.

2) Balance and coordination exercises. This is to challenge the core stabilization systems of the body and develop optimal communication between the muscular and nervous systems. The exercises are proprioceptively based, challenging the balance and stabilization systems of the body, to develop optimal communication between the nervous system and muscular system. It improves neuromuscular efficiency which is the body?s ability to send messages to the muscles.

This can only be achieved by the correct alignment and strength of the body and focuses on structural deficiencies and is a great way to alter body composition because the body has to use more muscles to stabilize itself and as a result, more calories are used.

Key son3) Strength training exercises. The muscles generate internal tension, under the control of the nervous system to produce movement. Strength training exercises increase prime mover strength. increase work capacity, enhance joint stabilization, and tone the lean muscles. The benefits include improved cardiovascular efficiency, increased lean body mass, decreased body fat, increased metabolic efficiency, increased tissue tensile strength, increased bone density. The body burns more calories when movements are done in a standing position and uses more calories in a controlled, unstable environment. Metabolically, more calories are used when rest periods are controlled in order to minimize full recuperation.

Strength training exercises should be functional which has 4 categories including locomotion such as walking, push and pull movements, level change movements such as a modified lunge, and rotational movements. Using a light resistance band or body weight will increase the stress to the area you want to work on.

4) Core stabilization exercises. The core is the central section of the body composed of the lumbo-pelvic-hip complex with all the muscles that attach to these areas, thoracic and cervical spine. It is where the body?s center of gravity is located and where all movement begins. A stable core is needed for proper muscle balance and neuromuscular efficiency.

There are two categories, the stabilization system for stabilizing the lumbo-pelvic-hip complex and the movement system responsible for movement of the core. You must work from the inside stabilization system, out to the movement system. Build the foundation, be stable to move efficiently to utilize strength, power, neuromuscular control and muscular endurance. Pull in the abdominal region towards the spine to improve posture, muscle balance and stabilization and create a biomechanically efficient position for the entire body.

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13 kommentarer

  1. Super spændende indlæg, glæder mig meget til at læse det næste med forslag til øvelser.
    God weekend!

  2. Hvor er det spændende, Danica! Super god ide at få en mand med solid erfaring og den rigtige viden til at fortælle om det at træne. Jeg glæder mig ligesom Randi også til at se øvelserne i næste indlæg 🙂

    1. Ja, det er rart at få et helt andet perspektiv på træning end hvad vi er vant til herhjemme. Altid sjovt med indblik i andres tilgange til det 🙂

    1. Fedt du synes det 🙂 Min egen mening? 🙂 Som jeg skriver er det i kontrast til den måde jeg selv træner, da jeg blot styrketræner tungt, men jeg synes det er interessant at læse om hvordan andre træner. Der er ikke så meget dybere i det end at jeg synes det var fedt at give ordet til en udenlandsk personlig træner.

      Er det fordi du er uenig med ham eller hvad er det, der gør du mener min mening mangler? 🙂 Jeg skal prøve at få det med i næste indlæg omend der ikke ligger en dybere mening bag indlæggene, udover jeg personligt synes det er fedt at få indsigt i hvordan andre træner.

      1. Nu skrev jeg lige et indlæg til vol 2 – men egentlig var det bare ment sådan at jeg savnede at få at vide hvad du selv trænede og hvad du synes om det, han anbefaler – så det var ikke så forfærdeligt meget andet 🙂