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Home / Fitness and Health / How Kneeling Stances transform physical exercises into abdominal muscle training

How Kneeling Stances transform physical exercises into abdominal muscle training



You know all about crunches and situps and planks, the typical ways to exercise your abs. But what if you could improve your six-pack without ever doing a special belly exercise?

Get ready for abdominal training that you have never seen. Meet the "kneeling" positions, a series of underrated positions that will help you train your core and improve your posture without forcing you to do a single sit-up – or even bend your abdominal muscles. Instead, they turn exercises such as dumbbell curls and shoulder press into core exercises, forcing you to be more aware of your body alignment than you ever were.

You usually do most of the exercises either standing, sitting on a bench or lying on a bench or lying on the floor. But the kneeling posture challenges you to take a different position, and they work for almost any exercise that you could do while standing or sitting. "The nice thing about these positions is that you can do bodybuilding-type exercises," says Amir Mofidi, R.K.C., P.I.C.P., a Personal Trainer and Operations Director at Orange County's Irvine Stark Irvine.

They are one of the best kept secrets of fitness and were originally developed by the well-known strength coach and physiotherapist Gray Cook. His idea was simple: by getting you to do an exercise while sitting on your shins (the big kneeling posture), he pulled out your lower legs as a lever. This made it easier for you to "see your mistakes," he said. For example, when exercising from the high knee position, you can not ignore slight flaws such as shaky breathing or a round upper body posture.

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These little mistakes often occur at their core It is almost impossible to avoid them when you take kneeling positions Why? If your lower legs are not considered, if your abdominal muscles, buttock muscles, and lower back muscles (to name just a few muscle groups) are not firing properly, you will lose your balance. Read on to learn about kneeling postures and how to use them.

The Kneeling Positions

There are two basic kneeling positions, using a combination of these two postures Regular standing and sitting exercises

High kneeling position

The high, kneeling position It's easy to sit on your shins, your knees are just a bit wider, your hips wide and your thighs should be perpendicular to the floor Correctly, unless you are doing repetitions, such as biceps curls from this posture, your abdominals, glutes, and hamstrings must fire constantly to keep your upper body from tipping back and forth. The high kneeling posture is ideal for perfecting your bicep curl shape, as you will see in this video.

Semi-kneeling posture

The half-kneeling posture is exactly as it sounds. Instead of kneeling on both shins kneel with the other foot on the ground. In this posture, hold on both knees at a 90 degree angle and fight for a vertical shin. You get a lot of core work, just like you do in a high, kneeling position, but now your buttock muscles and hip stabilization of the muscles are coming to the fore. These muscle groups need to work overtime to keep you on the same level.

The Kneeling Rules

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To get the most out of these positions, abide by these rules.

Stay on top of that Floor

Do not be too dynamic, certainly half a knee kneelklop cleaning is worth trying, however, a barbell shoulder press near your maximum weight will not bend.

Do not overdo it.

It does not take much time, "says Mofidi." Only one minute in a good position can give 60 minutes for a good workout. "You do not have to do any exercise from the high, kneeling position, make sure that you also perform standing and sitting movements." A good rule: for every t All kneeling or half-kneeling movements you do make a standing or sitting motion

Concentrate on Your Breathing

Knee positions allow you to improve your breathing, and focus on breathing into your abdomen when you use them, so do not let your chest burn out [19659009] Kneeling and Delivering

Are you ready to incorporate kneeling movements into your training? Try these exercises in your next welding step (and if you master the movement from the position we suggest, try the other, almost every movement , which you can perform in a high, kneeling position, can also be performed in a half-kneeling pose.)

Bineps Curl

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Men's Health

What it works: biceps

Get high kneeling posture, medium-heavy dumbbells on the sides, pressure on the shoulder blades and firm core, curvature of a dumbbell on the chest, movement only at the elbow, pressure on the biceps above and then slowly to the start Repeat the process on the other arm. This is 1 repetition, make 3 sets from 10 to 12.

Tall Kneeling Pallof Press

What it does: Belly, buttocks and back. [19659002] Attach a light or medium resistance band to a post that is approximately in Stand up a few yards away from him and grab the end and kneel up, your shoulder should point to the tape fastening, hold the tape with bent arms to your chest, this is the beginning. Now point your arms in front of you so that s they are parallel to the ground. You should feel the tension of the band when you do this (if you do not, you are too close to the band). This tension will try to pull you in the direction of the post to which you attached the band. Use your core and glutes to combat this and keep your shoulders and hips upright. Hold here two counts and then return to the beginning. This is 1 repetition; Do 3 sets of 10 to 12 reps in each direction.

Half Kneeling Land Mine Press

What works: Shoulders

Get up in a half kneeling position with your left foot on the ground. Grasp the front end of a loaded dumbbell with your right hand and hold it at chest level. Tighten your core and squeeze your buttocks muscles together. Keep your upper body steady, push the dumbbell upwards, pause for a moment and then lower it back to the beginning. This is 1 repetition; Perform 4 sets of 8 to 10 reps per arm and change your armored foot on each set.

Halo-Kneeling Halo

What works: Shoulders

Climb in a half kneeling position with a light to medium weight dumbbell or kettlebell. Keep the weight at chest level and tone your core and glutes. Hold your elbows, slowly move the kettlebell around your head and try to hold it as close to your head as possible. Keep your torso steady and flex your abs so that your ribcage does not flutter outward. A revolution around your head is a repetition. Do 6 repeats in a clockwise direction and 6 repeats counterclockwise per set. Make 4 sets and change each set.

Half Kneeling Clean

What works: Hip strength and shoulder strength

Get off in a half kneeling position with a light to medium weight dumbbell or kettlebell in an arm that is near your arm's hip. Put on your buttocks muscles. Push your upper body forward and slightly push your buttock muscles backwards, then tighten your glutes and push your hips forward. Swing the weight up to the shoulder. "Catch" the weight in the front rack position and then pause. Lower the weight. That's a repeat. Do 4 sets of 6 to 8 reps per side.

Half-Kneeling Alternating Shoulder Press

What works: Shoulders

Get off your shoulders in half-kneeling posture with light to medium dumbbells or kettlebells. Put on your buttocks muscles. Push the right weight upwards, pause for a moment and then lower it to the shoulder. Repeat the process with the weight in the left hand. That's a repeat. Perform 4 sets of 8 to 10 reps, changing your plant foot. The Challenge: Your torso will want to tilt back and forth as you lift and lower the weights. Tighten your core so that your shoulders stay on one level throughout the set.


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