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The exercise movement that challenges your entire body



Breast presses are probably a staple in your gym. They are absolutely handsome for building strength, but not too dynamic, since your body weight is absolutely stable and supported by a bank.

Now do the same exercise on a foam roller and it will be a super challenging full body movement. "The foam roller press is an anti-rotation exercise ̵

1; the kind that makes the muscles in your core burn," says Joel Seedman, a neuromuscular physiologist and sports performance specialist in Atlanta.

Anti-rotation exercises are great for athletes (boxers, golfers, tennis players) who generate power through core rotation. This strength is useful if you simply remove a cast-iron pan from a tall shelf. If you press with your right arm, the abdominal muscles on your left side will work like crazy so you do not roll on the floor.

As a bonus, since the lower body acts as an anchor much commitment through smaller muscles in the hips and ankles. When starting for the first time, choose a weight that is half the weight you need for a normal chest pressure and reaches up to 75% of your normal buoyancy. (The movement is very slow, so the muscle building potential in your chest is the same.)

Since you are already on the floor, perform a full body foam roller at the end. You will need it.

SO THAT'S

1. Lie on a foam roller so that it lies along the back, the hips high, the feet under the knees and further than hip-width apart.

. 2 Have a friend put kettlebell or dumbbell in the right hand. Extend your left hand to balance, press the weight up while maintaining the hip position, and then return for a repeat. Each repetition should take twice as long as a conventional press.

. 3 Start with 4 reps per side and work up to 8 reps. Finish all repetitions on the right side and then switch to the left side. Pause between sets 2 minutes.


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