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Functional strength and muscle mass of the bag with a 20-minute DIY training



The "new normal" of training in and around the house can be difficult if you don't mess things up. If you have something heavy on hand, you can grab boredom on the neck and give your muscles, your metabolism and your functional fitness a firm shake.

"Resistance is resistance," says Ebenezer Samuel, C.S.C.S. "You may not have dumbbells or kettlebells, but your body doesn't know the difference. And in real life you can't always carry perfectly balanced dumbbells. You often help a friend lift a couch or weird. Shaped box. So why not the same train with a strangely shaped device? "

It can be anything from a pitcher of water to a log in the back yard. Or a heavy backpack or a bag of compost are an ideal replacement for a sandbag. The more cumbersome and unwieldy it is, the better for this workout, since dealing with constantly changing loads can charge your stabilizing muscles. Get a good grip and start finding your way to real strength.

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1

Sandbag Press

6 repetitions

Hold the sandbag over the front of your shoulders (A). Keep your core taut while submerging your legs and push the bag over your head until your arms snap out (B). Remember to push your head through the gap created by the bag. Now lower it back onto your shoulders.

2

Sandbag over your shoulder

6 repetitions on each side

With the sandbag directly in front of you on the floor between your legs, bend down to hold it with both hands and hold Your back straight (A). Lift it up to your chest and place it on your thighs. Now get up and throw the bag over one shoulder (B). For the second repetition, throw it over your other shoulder.

3

Bear-Hug Carry

20M

sandbag Perform this carry to improve your breathing and lower your heart rate. It won't be easy if the bag presses down your diaphragm, but focuses on long nasal breathing that blows out through pursed lips. Hold your chest up as you walk forward (A) and back (B). Then rest as necessary before the second round. If you don't have enough room to walk, do 12 repetitions of the object on your chest.

5

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