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Like many other terms in the world of fitness,
finger touches (toe taps) can refer to very different exercises from each other. Toe taps can refer to a movement that is performed during a Pilates sequence or as part of a
abdominal training. But one thing that all exercises in this modality share is that you use your core muscles to complete the movement.
Generally speaking, you will
standing toe bumps during warm-ups, conditioning exercises for sports like soccer, between sets when lifting weights, or as part of a cardio class. This version of the exercise is great for raising your heart rate, working your lower body muscles, burning calories, and improving speed, balance, and foot control skills, as well as giving you great legs.
How to do toe taps well
You’ll need to put yourself in the hands of your strong gluteal muscles, hip flexors, quadriceps, hamstrings, calves, and core to properly perform toe taps. Depending on the desired intensity, you can also flap your arms while tapping, which
forces the upper body to work and increases the requirements of the core muscles. Since the movement is based on
cardioyou will increase the heart rate to maintain it at a medium intensity during the exercise.
The basic version of the toe tap is appropriate for
all fitness levels. You will need a plyo box, a Bosu ball, the bottom step of a ladder or other
stable structure that measures between about 30 cm tall inches tall and don’t move. Stand in front of that structure and place one foot on top of the platform. The toe of your foot will touch the box or ball. Your other foot will remain planted on the ground and your arms at your sides.
To develop the exercise,
push off your planted foot to bring it up onto the platform, while you bring your lead foot to the ground. This change will occur in the air. Land with one foot on the ground and the edge of the other foot planted on the platform. Continue to alternate feet without stopping for the desired amount of time.
He
change must be fast, as if you were running down some stairs. Do it for a time between 30 and 60 seconds. Then rest for 15-30 seconds and complete 2-3 sets. To make this move more challenging, increase your speed and pump your arms.
And if you see that it is difficult for you, especially at the beginning, you can also
lessen some of the difficulty. For example, it’s okay if you start by toe tapping using the same movements, but
without a raised step. It is a good way to familiarize yourself with the technique without much effort.
the variants
Can you do
static toe tap eliminating jumping and landing from the exercise. Stand in front of a box or other stable platform keeping both feet on the ground. Begin by lifting your right foot and bringing it to the platform. Then return your right foot to the floor and repeat on the left side. Alternate sides, but don’t switch in the air. Both feet will always be in contact with the ground during the change. Continue alternating feet for the desired amount of time.
Another variant are the
circular toe caps. Face a Bosu ball and place one foot on the platform. The toe of your foot will touch the ball. Your other foot will remain planted on the ground and your arms should be at your sides. Push off your planted foot to bring it up and over the ball while at the same time bringing your lead foot down to the ground. This change will occur in the air. Land with one foot on the ground and the edge of the other foot planted on the platform.
A third variant is
lateral toe taps. If you have access to a gym with bleachers, this is a great alternative. Face the bottom tier, facing it, and place one foot on it. The toe of your foot will touch the step and your other foot will remain planted on the ground with your arms at your sides.
Push off your planted foot to bring it up and toward the step while at the same time bringing your lead foot down to the ground. This
change will happen in the air. Land with your lead foot on the ground and your foot planted on the edge of the bleacher. Continue to alternate feet, without stopping, as you walk down the steps.
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