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Which wearer will build muscle where you want it?

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.

  Strong man makes cross-training

Getty Images Eva-Katalin

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.

Body size counts

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Not only do you have to hold weights on the sides, you can also hold weights on the shoulders (also referred to as a "rack position"), or even hold weights overhead – "Waiter carries Each move has its challenges As the weight moves more and more towards the head, the stability of your core faces increasing challenges.

Which Loaded Carry is for you?

Rarely do you find a move that does Such is a Powerlifting Basic, a Metabolic Finisher, and a Rehab Train at once, but that is the magic of the loaded carry. This move should really be in every routine on: Which Carry is best for your training goal?

For conditioning: Farmers with hex bar

If you want to push your system to its limits, this is your step. You have a stable part so that your core is not challenged, but you can boost weight and increase the strain on your body.

Procedure: Start with a loaded hexagonal rod. Lift it with your feet shoulder width from the ground. Keep your hands by your sides and go forward. Strike at least 20 meters in a controlled manner. do 4 to 6 sets.

For shoulder thicknesses: walks by farmers

Use dumbbells or kettlebells for these. Now go with individual weights in each hand. This results in each arm (and each shoulder) doing its own work. You will really challenge your shoulder girdle with it.

Procedure: Start with relatively heavy dumbbells. Take off both. After standing, slowly move forward while keeping control of the weights, hands on your sides. Cover 20 meters in a controlled manner. do 4 to 6 sets.

For Core Resistance: Rack Carrying Cases

Testing the core with more attention means developing strength. Here are weights on your shoulders, so your challenge is not to collapse in the lower back. They want to start with light weights, but expect a lot of return in terms of core challenge and core stability benefits.

Instruction: First lift dumbbells or kettlebells with shoulder-width feet from the floor and hips just below the parallels. Then raise it on each side of your collarbone; Your palms should face each other. Make sure your arm is snug against your body and keep some tension in your back. Move forward after standing and aim for a controlled distance of 20 meters. Make 4 to 6 sets.

For a Challenge: Vertical Hex Bar Carry

This is just a good challenge. Wearing weight on each side is one thing, but the stability requirements are different when weight is distributed in front of and behind you.

How to: Imagine yourself in a hex bar with the weights in front of and behind you. Lift the hexagon rod and go forward. Overcome a distance of 20 meters in a controlled manner. do 4 to 6 sets.

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