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Tip: The One Mobility Move you need to master



The backbend is one of the best ways to simultaneously build power and flexibility along the back chain. The lengthening of the ribcage and the articulation of the spine will definitely improve your flexibility and performance in any other exercise.

This is one of the best examples to challenge your back chain with minimal equipment:

  • wall crawl x 2 reps (capable) (in and out of both sides))
  • bridge of reps x 1
    -3 reps [19659005] If you exercise in the afternoon, use it at the beginning of your workout. If you exercise in the morning, use it at the very end of your workout when your core temperature is at its highest.

    If you emphasize your breathing while getting in and out of this extreme position, you will also notice an improvement in your lung strength and capacity during the following workouts.

    Too hard?

    Lighten up and practice the wall version with a waist or knee-level box behind you, as the final position for your hands. Another way to train into and out of the bridge would be on the ground or a higher platform from the position of the crab cross:

      Crab Reach Hip Extension

    CRAB REACH: HIP EXTENSION

    < img width = "90%" src = "http://www.t-nation.com/system/publishing/article_assets/8862/original/Crab-Reach-Rotate-and-Reach.jpg?ts=1542140460" alt = "19659010] CRAB REACH: TURNING AND REACHING


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