You have been there before. You pick up a bag of food and realize that you can easily bring it from your car to your house. The thing is, if you put the food in your house, you are tired.
Why? Because you just completed a more difficult workout than you expected. You accidentally performed an exercise called "loaded carrying" and quickly learned that simply walking with a heavy load can sometimes be a worthy challenge, building muscle, burning fat and making you stronger.
But somehow the loaded wearing in the gym is one of the least used training steps that exists. It does not have to be that way for you. Knowing how and when to use loaded carrying can help you easily transform your exercise program and help you achieve the desired workout results.
What is a loaded carry?
Loaded transfers are a very general term for a large group of trains. The moves are all quite simple: they hold an external load and move it from one point to another. That sounds primitive in the big scheme of fitness: they pick up something heavy, move it somewhere and then put it down. And in truth, it's easy, but the benefits are stunning.
You tap on a variety of muscles: Start with the shoulders, where the rotator cuff is used to perceive your primary responsibility and yours Stabilize shoulder joint. Heavy weights are pulling your shoulders The rotator cuff must come down to make sure the heavy weight does not pull your arm out of its natural position. The scapula is also pushed down naturally, pulling your upper traps slightly eccentrically as your lower traps kick in.
And as your torso muscles burn, when you move with weight, a variety of trunk muscles (transverse abdominis, rectu) are awakened s abdominis (inner / outer slants) to stabilize your midsection, ultimately preventing unwanted turning, torque, or bending. (Of course, there are many ways to train your core muscles.) To master a classic version, the plank, watch this training video.)
After all, most locomotive movements begin with their feet. Extra weight challenges the foot and ankle complex to stabilize and function as usual under extreme compulsion.
Your keys for loaded luggage
The movement is simple, but do not make the mistake of picking up and using something. Note the following factors.
Placement is important
Where the weight sits is very important. Keeping the weight on one side only, your core is challenged, while dumbbells or loads with both arms pull evenly down the body.
The style of charging plays a role
Different objects challenge your body in different ways. Kettlebells drag directly onto your body. Barbells challenge the stability of your wrist and forearm when you hold one in each hand. With hexagonal bars, you can use larger loads, but because it's a huge piece, you will not demand your core stability that much. Choose a charging style that helps you achieve your goals.