If you want to strengthen your core and get a solid foundation for weight training, then L-Sit is a great choice. L-sit is the starting point for highly advanced exercises such as L-sit to Handstand and introduces you to Parallel Bars.
For a start you need an upper body strength base. To achieve this, prepare yourself with the following exercises:
Planks
Side planks
Push ups
Dips
Then you can move on to specific L-sit progressions that you can see in the following video by Master in Bodyweight exercises Timothy Bell:
Farmer’walk (FW) is perhaps one of the most misunderstood exercises in the world of fitness. I also receive it from my athletes when planning. I remember many times, athletes come and ask me if it is necessary to perform this exercise and if it benefits anywhere. Many consider it boring and pointless. So I in […]
Farmer’walk (FW) is perhaps one of the most misunderstood exercises in the world of fitness. I also receive it from my athletes when planning. I remember many times, athletes come and ask me if it is necessary to perform this exercise and if it benefits anywhere. Many consider it boring and pointless. So I in turn will present the facts and persuade you to change your mind about this valuable exercise.
Empowerment Wide inside.
Farmer’walk is a great exercise for strengthening the inner wide. This muscle has been found to be weaker than other quadriceps muscles in a large sample of athletes. During a study (in the US) only 1% of the sample of athletes was found to have satisfactory strength in these muscles. Strengthening the specific muscle protects you from any tearing of the cartilage in the knee (meniscus) but also offers you a very good background for the development of maximum speed.
Speed increase
A stronger inside wide reduces the posture phase. The latter is the response time from each step on the ground during the sprint. The stronger the medial width, the smaller this phase becomes, as the alternation from eccentric and concentric contraction (otherwise known as muscle contraction) decreases, achieving higher speeds.
Ankle Strengthening.
Farmer’walk is probably one of the few exercises that strengthens the ankle area. The latter is very important especially in the armed forces where they happen to charge the specific area due to heavy load of equipment, which they carry for the needs of their missions.
Spine rebalancing
The load can be modified on one side (by loading the right or left side with more load) so as to correct any imbalances in the back muscles. One of these muscles is the major rhomboid where you exercise a lot during that particular exercise. In turn, strengthening the major rhomboids provides a strong background for improvement in death lifts and seats by providing greater stability to the back muscles during these exercises.
Given the above it would be reasonable to review your opinion about this exercise and try to include it in your training program
Assault Air Bike is a great way to exercise. If you can not run or row due to injury, this will not stop you with the Assault Bike. If you have a swollen ankle, quadriceps injury, or hip pain, the Assault Bike offers a good option for safe exercise. It could also be a good […]
Assault Air Bike is a great way to exercise. If you can not run or row due to injury, this will not stop you with the Assault Bike. If you have a swollen ankle, quadriceps injury, or hip pain, the Assault Bike offers a good option for safe exercise. It could also be a good tool for recovery, as it provides safe movement without any impact. Finally, it allows the required area of blood flow to be provided to the injured area, which helps in recovery.
This bike is also designed to be used for Metabolic Conditioning programs as it helps you to cross the plate in your training. If you feel that your aerobic capacity is not improving as you would like, incorporate interval training into your program, to improve your aerobic capacity without losing strength and muscle mass.
It can also help you with mentality and Mind Games. Most of you who have used it have realized that it is not easy at all. The Assault Bike is the perfect way to test your mental strength and maintain a positive mindset through pain.
Perform the following Workout to build good aerobic capacity and great mental endurance:
For 10 sets: : 30 seconds on, full speed : 30 seconds off
Assault Bike also provides the benefits of active rest. If you sit on the rest days you have planned without doing mobility exercises or anything else, it means that your recovery is not good. Use the Assault Bike to get good blood circulation without working at high volume, just choose a moderate pace for at least 10 minutes.
Overhead Squat is one of the basic exercises that prove the good functionality of our body. It is the core of Snatch and helps to create effective athletic movement. In this exercise the energy is transferred from the largest to the smallest parts of the body. Overhead Squat develops control of the central core of […]
Overhead Squat is one of the basic exercises that prove the good functionality of our body. It is the core of Snatch and helps to create effective athletic movement.
In this exercise the energy is transferred from the largest to the smallest parts of the body. Overhead Squat develops control of the central core of the body, punishing any shaking of the bar above the head. If the bar is kept perfectly stable and in a vertical position above the head then the Overhead Squat does not place extra load on the hips and back. Conversely, if the movement is spasmodic and fast, even the lightest loads make the movement quite difficult. Also, the Overhead Squat punishes any weakness in the Squat technique, it is a perfect warm-up exercise and helps the athlete's functional flexibility.
Execution method:
A. Hold the bar above your head in a perfectly upright position with your spine.
B. The opening of the hands on the bar allows it to rotate behind your body (3600).
C. Lock your shoulders and hold them as high as you can.
D. Hold a lordship on your body, your back in the form of an arch, your gaze straight forward, your feet at shoulder width apart with the center of gravity of your body on your heels.
Q. Keep your chest high and lower your pelvis below knee height.
F. Keep the triangle formed by your hands with the bar completely perpendicular to the ground throughout the movement.
G. Complete the movement by bringing your body into full alignment.
It is one of the exercises of instrumental gymnastics that is difficult for anyone who has been involved with CrossFit. The Strict Muscle Up: The rings should be at the opening of the shoulders False Grip on the rings Begin the movement with the arms fully extended Pull the rings towards your chest as the […]
It is one of the exercises of instrumental gymnastics that is difficult for anyone who has been involved with CrossFit.
The Strict Muscle Up:
The rings should be at the opening of the shoulders
False Grip on the rings
Begin the movement with the arms fully extended
Pull the rings towards your chest as the torso tilts backwards
Move the chest over the rings, arms and elbows to stay close to the body
Complete the movement with the arms fully extended to the support position