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Home / Fitness and Health / Try this Hollow Body Abdominal workout to blow up your triceps as well

Try this Hollow Body Abdominal workout to blow up your triceps as well



Many lifters finish their training with a punishment course and take the opportunity to isolate their core after focusing on other muscle groups during their session. But that does not have to be the only way to reach your lifts – why only train one muscle group when you can double?

This Hollow Body Finisher from Men's Health Fitness Director Ebenezer Samuel CSCS does just that to get you the six pack deduction you are looking for while using your triceps with a hard exercise band component challenge.

"[The finisher] addresses a problem many men have of skull crushers, and tends to slip into the chest extension, arching through the back and opening the rib cage to compensate for the lack of mobility of the shoulder." says Samuel. "The hollow body position does not let you do that and forces you to contract your abdominal muscles and keep your ribcage everywhere."

To remove the Hollow Body Triceps Band Finisher, you need a training band and a sturdy base to attach it like a squat rack. If you do not have a tape on hand, check this option from WODFitters.

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			<span class= Men's Health / Eric Rosati

  • Attach a band at knee height to the squat Hold one end of the band in your hand and hold it up like this far from the rack that you're just creating tension in the belt.
  • Hold your arm forward to keep your balance, and bend your arm, holding the belt to a starting point near your shoulder Push your lower back down into the ground.
  • Squeeze your triceps together to straighten your arm, squeezing your torso and buttock muscles together to keep your legs and torso steady and on the ground. Perform 8 reps.
  • After these 8 reps, move the shoulder of the arm holding back the belt to a position perpendicular to the floor, and then squeeze your triceps to straighten your arm straight up, holding 8 of them skull crusher repeats. Continue to spread the core and dies to maintain the hollow body position.

    To get the most out of the triceps work, Samuel says he should definitely limit any repetition.

    Do not think you'll get a break in the second half of the finisher just because you change position. "The band is now closer to their source, so the resistance is a bit lower," says Samuel. "While the tricep load is lower, the core challenge in this second position is more difficult because the arm lever in the hollow body has been extended."

    Use this finisher on arm days to maintain the pump party. Your core routine with 3 to 4 sets at the end of a triceps workout. Switch your arms back to back, making sure to rest between each set for about 30 seconds. Samuel says you will need it.

    More tips and routines from Samuel can be found in our complete overview of Eb and Swole. If you want to try a more engaging routine, consider the Ebs New Rules of Muscle program.


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