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The Cossack Hover Countdown Longe Glutes Workout for Strong Legs



One of the simplest mistakes you can make in the gym is that you change your form with the simplest exercises.

Maybe your hips sink like an old ship on boards and pushups, or you have problems keeping the spine in a neutral position when you squat down. An Error That Caused Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. You often see in the lunge when overweight athletes fall too low and use the floor underneath like a trampoline.

"The most difficult position of the lunge occurs when you are almost ready to hit the ground," says Samuel. "This is also the position in the lunge that is most wasted, you can see it when someone's knee crashes into the ground as it crashes, which is partly a lack of will to stay in control (or sometimes a deficiency ability to stay in control)). "

As with the other form of faux pas mentioned above, the bad habit of a knee-leading lunge means that you leave potential gains on the ground. "The lack of control at the bottom of the lunge means you miss the chance to stimulate your buttock muscles overall and teach them to actively maintain a true hip position," says Samuel. "And if you never learn to live with control in the lowest position of the lunge, you also miss the chance to create the strong one-sided glute contraction required to get out of position."

Combating Bad Longe Habits (Samuel suggests trying out this hellish countdown series once to get a great deal on the next leg day, all you need for the Cossack hover countdown is a series of kettlebells and some space to move around If you want to try out the training at home, check out these kelbels from Yes4All.

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  • Holding a pair of kettlebells in the front rack position, hold your core in place to stay up.
  • Jump sideways to perform a Cossack squat, hold in place for 3 seconds.
  • Repel with the outside from the ground. Hold Si Set the position again for 3 seconds, making sure your knee is not on the floor.
  • Push the floor with the back foot to return to the starting position. Immediately jump forward with the same leg. Hold for 3 seconds, keeping your knee away from the ground.
  • Repeat the series from the Cossack squat, hold this time for 2 seconds in each position, then hold again for 1 second.
  • Change legs to give the other side a turn that runs through the whole series. That's 1 sentence.
    1. Focus especially on maintaining the break position. "This series is about learning how to live in the lowest position of the lunge, and forcing you into aggressive and challenging breaks in both the frontal and sagittal planes," says Samuel. "Thanks to this front rack position you will improve both the power (this powerful push) and the balance, and more core than you think."

      To be perfectly honest, Samuel suggests counting the breaks aloud.

      Use the Cossack Hover Countdown to complete your leg day by going through 3 complete sets for each leg. More tips and routines from Samuel can be found in our complete overview of Eb and Swole workouts. If you want to try a more engaging routine, consider using Eb's New Rules of Muscle program. Brett Williams
      Brett Williams, Associate Fitness Editor at Men's Health, is a former professional footballer and tech reporter who splits his training time between strength and conditioning, martial arts and running. Ebenezer Samuel, CSCS
      Ebenzer Samuel, CSCS, is the fitness director of Men's Health and certified trainer with more than 10 years of education experience.


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