CrossTraining, a constantly growing discipline in fitness and functional training, requires a comprehensive and integrated approach to achieve optimal results. Among the key elements of this approach is mobility, which is often overlooked but crucial to improving performance and preventing injuries. In this article we will explore the importance of mobility in CrossTraining and the essential equipment provided by KingsBox to effectively develop it.
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Introduction to CrossTraining and Mobility
The CrossTraining is a training methodology that combines elements of weight lifting, gymnastics and aerobic activity. This variety of movements requires a full range of joint movement and muscle flexibility, which makes mobility a key component. Mobility refers to the ability to move freely and without restrictions through a whole range of movement in all joints of the body.
Benefits of Mobility in CrossTraining
Investing in improving mobility offers a number of significant benefits for CrossTraining athletes. First, improved mobility allows greater efficiency in movements, improving overall performance. In addition, it reduces the risk of joint and muscle injuries, allowing athletes to train more safely and continuously. A study published in the “Journal of Strength and Conditioning Research” showed that a mobility training program can significantly reduce the risk of injury in CrossTraining athletes.
Improve your Mobility with KingsBox
KingsBox offers a wide range of equipment to improve mobility in CrossTraining. These include:
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- Foam Rollers: Used for myofascial release, foam rollers help break the adhesions between the muscle belts, improving flexibility and reducing muscle tension. Their regular use can improve blood circulation and accelerate muscle recovery after training.
- Resistance Bands: Resistance Bands are versatile and can be used for a variety of stretching and muscle strengthening exercises. They can be used to improve flexibility, strength and stability in multiple directions and can be easily transported for training anywhere.
- Lacrosse Ball : Lacrosse balls are effective tools for myofascial release, especially in specific areas such as back, shoulders and hips. They can be used against a wall or on the floor to target specific stress points and improve joint mobility.
And so much more, let’s find out together which equipment to buy to improve our mobility.
What products to buy for your mobility
KINGSBOX EVA FOAM ROLLER
l Trigger Foam Roller Eva is a great tool for all those who have to do with yoga, pilates, fitness, physiotherapy, rehabilitation and of course with functional exercises. The product is intentionally made of dense EVA foam, a solid but flexible material, which will retain its shape even after years of use. With this massage roller you can soften the muscle fibers, relaxing the muscles contracted and improving mobility. It is perfect for self-spa therapies, myofascial trigger point massage and for various balance and stretching exercises.
KINGSBOX SYMMETRY MOBILITY TOOL 2.0
The shoulders suffer a lot from incorrect movements that we practice during the day. And even during workouts, that’s why pains and injuries are so frequent. To prevent this from happening, we need to strengthen our muscles and stretch after each workout.
Symmetry mobility bands are recommended by every physiotherapist, also suitable for muscle activation, rehabilitation, strengthening and mobilization. The package includes a band of each color, accessory for mounting to the door, two handles and a wider handle. Everything is arranged in a practical bag.
KINGSBOX ELASTIC BANDS
Kingsbox’s popular elastic bands can be used for heating, rehabilitation, increased mobility and strength, and to train explosiveness and speed.
All bands have the same length (1040 mm) while colors vary according to their thickness.
Maximum load
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- 13 mm; (6.8-15.9 kg)
- 21 mm; (13.6-29.5 kg)
- 29 mm; (22.7-34 kg)
- 45 mm; (45.4-56.7 kg)
- 64 mm; (68-95.3 kg)
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MATIX TRIGGER POINT ACCESSORY
Matix is a very handy and practical product, you can take it with you to work, on trips or on trips and you will no longer have problems with contractions and sore muscles. It’s very simple to use but at the same time very effective. You can use it before or after training, and all the points of the body will be easily reached by one of the 6 massage balls on it.
By putting pressure on the contracted points of your body, you will gain greater mobilization and improve your sense of well-being, as well as decrease inflammation and the risk of injury. The product is 580mm long and has a diameter of 27mm.
TNG MASSAGE GUN
The scientific world does not support (yet and for now) all the innovations in the fitness world. But this does not apply to the massage gun: researchers working in the field of rehabilitation of athletes, support it. It is particularly favored by those who claim that massage and the best way to recover after an intense workout. The concept is the same as that of standard massages – the force used is to stimulate the soft tissues – but the mechanism is slightly different. Instead of a sports massage once a week or a month, you can save time and money by using the massage gun at your home.
Whether you are a professional, an amateur athlete or a person with chronic pain, the benefits will not be long in coming. Among others you will notice the fast regeneration of muscles, a reduction in pain, an improvement in mobilization and flexibility, stimulation of blood flow and much more. The massage gun is an excellent alternative to rollers – both before and after training. The TNG massaging gun and adjustable: you can change the speed of vibration and the accessories used to massage the fabric. The ergonomic and very durable battery, so you won’t need to strain.
MOBILITY ROLLER (MIGHTY)
The gym floor is not exactly the ideal place where athletes would like to have a fascia massage. That’s why we decided to create a roller that can be mounted directly on your KingsBox Mighty structure.
The roller is attached with a removable pin to the Rig/Rack, so you can easily mount, adjust, and move it to the right height to massage the muscles in your neck, shoulders, spine, or thighs. In addition, it also reaches areas of the body where the massage ball and other tools do not get.
KINGSBOX HOME MOBILITY SPHERE
This ball of 12.5 cm in diameter is an excellent tool for relieving muscle tension. Being larger than the massage ball, but smaller than the foam roller, the Home Mobility Sphere covers a greater surface and reaches areas of the body where other instruments do not reach.
The ball is made of high quality ethylene vinyl acetate (EVA) foam.
Mobility Training Tips with Exercise Examples
To maximize the benefits of mobility in CrossTraining, it is important to follow a structured and consistent training program. It is recommended to devote at least 10-15 minutes a day to mobility training, focusing attention on the areas of the body most subject to stiffness and restrictions of movement. Below are some examples of mobility exercises that can be incorporated into the workout routine:
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- Deep Squat with Resistance Band: Place a resistance band around your thighs, above your knees, and assume a deep squat position. Keep tension on the band as you move down and up. This exercise helps to improve the flexibility of the hips and strengthen the muscles of the legs.
- Myofascial Release with Foam Roller: Use a foam roller to perform myofascial release on muscle groups such as back, legs and shoulders. Slowly roll over the affected muscle, looking for tension points and applying pressure on them for a few seconds before moving on to the next area.
- Shoulder Stretching with Lacrosse Ball: Place a lacrosse ball between the shoulder and the wall and apply gentle pressure against it. Move your shoulder slowly in various directions to release tension and improve joint mobility.
- Chest Stretching with Muscle Band Stick: Hold a Muscle Band Stick with your arms stretched out in front of your body and slightly wider than your shoulders. Slowly, raise the stick over your head while keeping your arms outstretched, then lower it behind your head as much as possible without forcing. This exercise helps to open the chest and improve the flexibility of the shoulders.
- Stretching Legs with Resistance Band: Lie on your back with a resistance band around a raised foot. Holding the band with both hands, slowly bring the foot towards the body until you feel a slight tension in the back thigh muscle. Hold the position for a few seconds, then release. Repeat with the other side.
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Regularly incorporating these exercises into your workout routine can help improve mobility, increase flexibility and reduce the risk of injury in CrossTraining.
Conclusions
In conclusion, mobility is a key element for success in CrossTraining. Investing in improving mobility brings many benefits, including optimized performance and reduced risk of injury. KingsBox provides the equipment needed to develop mobility effectively and targeted, allowing athletes to reach their full potential. By integrating mobility into their training program, athletes can improve their performance and enjoy better health and well-being in the long term.
