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This abdominal training is a Turkish challenge



Increase your abdominal muscle training with this challenging, multi-part movement that puts your balance and body control under strain.

Men's Health Fitness Director Ebenezer Samuel, C.S.C.S., takes the time to work through the progress of the Turkish Getup exercise. Not only is it able to seamlessly move from scratch when it's time for the full version of the train. He takes a more targeted approach with a segmented approach on the shoulders, forearms and core.

One of the most important aspects of this version of the Turkish Getup is the way you hold the kettlebell. Instead of keeping the weight down, you should hold the handle with the weight up ("Bottoms Up" position). "Shoulder, elbow and wrist need to work together to balance this bell," says Samuel. "They do this by constantly applying force straight up, no matter what position I'm in during the get-up."

To complete the Turkish Getup Challenge, you need a kettlebell and some space to spread out on the ground. If you do not have a kettlebell on hand, you can try this option from Onnit. This is progress. So you'll do each section in turn and add the next step as you continue.

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			<span class= Men's Health / Eric Rosati

  • Lie down on the floor with your right arm outstretched and hold the kettlebell in the lower position (hand holds the Grip with the weight upwards) Let the right knee with the heel be inclined to the floor, straighten the left leg straight, stretch the heel to the floor and the left arm to the side of your palm on the floor.
  • First Advance: Squeeze your core and push the floor down with your left elbow, then lift up the fuselage, holding the kettlebell in your right hand, reverse the movement to return to start position.
  • Second Progression: Perform the first progression, then lower the floor with your left hand and right foot and squeeze your glutes to raise your hips to a bridge position, holding the kettlebell in your right handReposition the movement to return to the starting position.
  • Third Progression: Perform the first two progressions, then pull your left leg under your armored arm and place your knee on the ground. Keep an eye on the weight; Your arms should form a straight line while holding the kettlebell in place. Return the movement to return to the starting position.
  • Fourth Progression: Perform the first three progressions, then stretch the upper body and extend the left hand off the ground. Return the movement to return to the starting position.
  • Fifth Progression: Complete the first four progressions and then stand up. Return the movement to return to the starting position.

    The most important part of the movement is to keep the weight stable. "Your goal is to get through all the steps of getting up without losing the bottom position," says Samuel.

    Try the Turkish Getup Challenge at the beginning or end of your total body workout with 3 to 4 repetitions per arm of the entire course. More tips and routines from Samuel can be found in our complete Eb and Swole workouts. If you want to try a more engaging routine, consider the Ebs New Rules of Muscle program.


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