We know what you think: Adult men do not crawl like little kids on the floor.
But the truth is they should. Crawling is a pattern of movement, such as walking and running, and relearning crawling as well as you did as a baby pays off for your overall strength and fitness.
"Guys work out in the gym," says Don Saladino, creator of the program Men's Health Superhero Shred "but then, when they go to play soccer with their son, they blow out a knee, because they have not prepared their body for athletic movement Adding some crawl patterns to your workout can help prevent injury and promote the sport. "Yes, I know that football, golf or other athletes do not like crawling, but crawling leads to better performance for everyone," says Saladino. "Crawling helps maintain core stability, resulting in better posture, stronger hips, and a stronger lower back." The exercise also activates all muscles, so you're ready for a productive and safe workout.
Saladino recommends integrating one of the following six crawl movements into your warm-up exercises, which revolve through all over time. Every time you kick with one arm and one leg, it is a repetition. Unless otherwise stated, do 2 to 3 sets of 5 to 1
Lightly tighten your tailbone for each crawl pattern so that your pelvis is parallel to the floor. Keep a long back from your head to your pelvis throughout the set and support your core. Avoid turning your hips or shoulders to one side.
Want to try this training and all of Saladino's other superhero sculptor routines? You need Superhero Shred. You can order the physical version of the program or download it as part of our new All Out Studio streaming video-on-demand platform, available on iOS and Android.
. 1 Clock Tour
Move counterclockwise, covering an area to which you have access. When you have created a complete circle, reverse the direction.
2. Lateral Bear Tour
Turn your right foot to the right as your left hand moves near your right hand. Then extend your right hand while the left foot moves in. Repeat in one direction and repeat in the opposite direction.
3. Bear Crawl
After repetitions, crawl forward and repeat backwards.
4. Plank Walkout To Pushup
Bend over and stand with your hands on the floor in front of you until your body is in a push-up position. Perform a push-up while maintaining alignment as you lower your chest to an inch above the floor and put your elbows aside. Push it back up and then go back with your hands to stand upright again. That's a repeat.
5. Superman Pushup Crawl
Step forward with your right arm as you lift your left knee sideways and touch your left foot. Perform a push-up and then step forward with your left arm as you raise your right knee. Every push-up is a representative.
6. Crab Walk
Sit on your butt and place your palms with your fingers back on the floor. Place your feet flat in front of you and press your heels to lift your butt off the floor. Hold your hips up and crawl backwards.