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Home / Fitness and Health / This simple 3-movement strongman workout offers huge gains at home

This simple 3-movement strongman workout offers huge gains at home



The sandbag is probably the most accessible weapon in the arsenal of the strong at home and possibly the most versatile. A heavy backpack is sufficient if necessary. Or, since we all have a little more time for projects, you can make your own sandbag without much fuss.

You need a sturdy bag in the shape of a travel bag and, as you guessed it, sand that you can order online in most garden stores. You can even find sand in the sandpit for kids in larger supermarkets or online. Fill a couple of 20-pound plastic bags (these "bags for life" are perfect) and seal them well with tape. This means that you can scale the load up and down as needed. Drop your desired weight into the duffel bag, then squeeze some loose material together and tie it with a string or more tape. You want the fill bags to move a little to give you the really uncomfortable object appeal. Start at 40-50 percent of your body weight and try to reach 75 percent (or more) as you get stronger.

For the workout below, designed by the strong man Tom Kemp, choose the heaviest bag you can lift. You will move your newly made unpleasant object as quickly as possible under fatigue. You will work every minute of the minute and rest for the rest. However, you will add one repetition to the first two exercises, followed by an additional carry per minute until you can no longer do the repetitions in 60 seconds.

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1) Sandbag to shoulder

1 repeat (add one repeat every minute until an error occurs)

Hang down to carry the bag with you grasping a straight back (A). Hold the bag against your chest and place it on your thighs. Run your heels to move up and lift the bag onto your shoulder (B). Stop for a breath, then drop it and adjust it so that it repeats on the other side alternately until you achieve your goal repetitions.

2) Sandbag Squat

1 repetition (add a repetition every minute until an error occurs)

Stand up again with your bag, but this time press it firmly against your chest (A). Squat with your back flat and your torso upright until your hips drop below your knees (B). Remember to send your hips back and then down to prevent you from leaning forward on your toes. After the last repetition, drop the bag between your feet and press it to your chest. You are ready for the tote bags – get to work straight away.

3) Carry a sandbag bear hug

2 x 20 m in length (add 20 m per minute to failure)

Hold the bag firmly Hold short, powerful steps on your chest (A. ). Keep your head straight and back straight (B). If you drop the bag, pick it up from where you left off and continue until you reach 40 m. Rest for the rest of the minute before adding a replay to each of the first two moves and a length to the carry. And keep going.

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