You can do this kind of drawbar exercise outdoors. (Source: tihomir_todorov / iStock / GettyImages) 5. Push-up pole exercise
Push-ups, squats, lunges and other home exercises can build incredible power and enviable physique, but one thing is often missing. “Drawing muscles is often overlooked when doing weight training,” said Mike Whitfield, the coach, weight loss coach, and Rise and Hustle author.
And it's not just about exercising at home. In a study in the 2013 International Journal of Physical Physical Therapy, researchers found that people pushed 1.5 to 2.7 times stronger than pulling. This imbalance may be exacerbated by our sedentary lifestyles and events
Although there are ways to adjust weight movement to increase back strength, the easier solution is to just $20: a doorway Pull rod. Without any tools or holes in the walls, these rods can be hung on any standard door frame. According to a 2015 study published in the Lancet, daily use of the bar for pull-ups and pull-ups helps increase back strength, posture and even grip, which is associated with longer lifespans.
Try a full four-wheel drive from Whitfield in just 15 minutes. Execute each exercise for a given delegate, then take as little rest as possible and proceed to the next exercise. Continue to ride four steps until 15 minutes pass.
Ov time, try to increase the total number you can complete. But to be safe, Whitfield said: "A good rule of thumb: If you feel that you will not [or not] give you the best effort in perfect form, you need to rest."
[Mobile 1: Chin-Up
- hang from the pole, hold the shoulders, and separate the shoulders with both hands.
- Keep your shoulders back and down. Bend your elbows to the next bar to the bar.
- To help youThe back, focus on the elbows down to touch your knees, instead of considering putting the chin on the bar.
- Return to the starting position and repeat.
- performed 3 repetitions in each group, but did not fail. (So, if you can do 10 chins, please stop at 7 o'clock.)
-
Can't do a pull-up? Start with a negative pull-up. Grab the lever with your hand and jump to the top of the chin. Drop as slowly as possible until your arms are straight. Perform the move in this way until you can make a "regular" representation.
Move 2: Push-ups
- Use your hands to form a head-to-toe between your shoulders and your body, starting with tall slats straight line.
- Bend your elbows to lower your chest towards the floor.
- Press to start.
- Execution failed 3 times in each group. (So, if you can do 10 push-ups, stop at 7 o'clock.)
If the regular push-ups are too hard, find a step, bench or arm with a sofa And carry out elevated push-ups with your body tilted up (hands on steps, benches, sofas, etc.)
Move 3: Split squat [ 123]
Stand with your right foot about 3 feet ahead of your left hand.- Keep your torso upright, bend your knees until they form a 90 degree angle, and your front knees are on your ankles.
- Press to go back.
- Perform 12 repetitions on each side of each group. Perform all 12 repetitions before switching legs and repeating.
Start from a height.
- [
- Raise your right foot and bend your knees so that they lift toward the right shoulder.
- Put it back to the head and repeat with the left leg. That is a representative.
- Exchange quickly in this way. 10 replicates were performed on each side of each group.
- Tips
For more abdominal work, try Whitfield's tip: Move slowly to really challenge your abs.
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