Boot camps have become a popular choice for health and fitness training programs. Designed for personalized training, with all the physical training, nutritional education and self-motivation techniques, boot camps help in all aspects of sustaining and maintaining a healthier lifestyle.
The tire flip has got a lot more attention lately because it is one of those overall muscle development exercises. This boot camp workout generally involves heavy tractor and truck tires. You can develop speed, strength and mobility. Tire flipping is fun when you do it groups or teams. Boot camps give you that opportunity. It is also an interesting and efficient workout for the muscles in your hips, thighs, lower back, upper back, arms and torso.
The most common mistake people make is that they are flat-footed while they try to lift the tire straight up. When you are lifting the tire upwards, you should stay away from it and not bend towards it. Be on your toes and use the strength from your shoulders to raise the tire in such a way that does not propel you into the tire. As you get it higher up you put your knee into it and push. Once you get better at it, you can get yourself a heavier tire and work on more speed by not using your leg at all. You could then choose a weightier tire and change the rhythm of your movement, lifting and lowering the tire with progressive acceleration. This requires greater concentration and more core control. Not keeping in control could make your lower back vulnerable. As you lift the tire, focus on drawing in through your abdominal muscles. You could also use a mirror to check that your back stays in a neutral line, with your bottom out and shoulders back and down.
Lower back pain is often caused by a combination of poor posture and weak core muscles. The tire flip can be a perfect solution to your lumbar pain. First, address your stance when you are doing a tire flip. A good stance is the foundation of your move. Draw your head up, keep your chin parallel to the ground and stretch through your spine, making sure your pelvis is neither tilted forwards nor too back. Draw your shoulder blades down and engage those core muscles. You should always maintain a tall spine with a small curve in your lumbar (lower back) and cervical (neck) areas.
Core muscles are the deep pelvic, abdominal and upper back muscles, which help to support your spine. There are a lot of exercises you can do to work these areas once you know how to connect to them effectively. The tire flip is one of them. It works on your pelvic floor muscles (which run underneath your pelvis from your tail bone to your pubic bone) and also tones your transversus abdominis (which runs horizontally around the mid-section of your body). When you pull up your pelvic floor muscles, you should feel them drawing the abdominal muscles at the same time. Your upper back muscles, which attach to your shoulder blades and help to draw them down to achieve good posture, are also worked on during tire flips to help you achieve core strength.