Why is gravity at the gym need not only to raise, but to carry
Sport And Fitness / / December 19, 2019
You can lift 250 kilograms in weight rod, but when you are asked to move a case, it may seem surprisingly challenging. Lifting weights and carry them - they are two different types of activity, it is necessary to combine them in their training.
Why lift weights lighter than transfer them
During the lifting and transport of loads using different movement patterns and different muscles. When you lift weights, the most simple movement - up and down. Sinking with the weight makes the strain more muscle to maintain balance and hold the item, especially if it's something awkward to carry.
While carrying heavy loads for longer body is under stress. To lift a heavy barbell once, you need to make a simple movement. Yes, it will be tough, but that's all over. When you carry a heavy sand bag 45 meters, your body spends a lot more time load.
However, one type of training does not exclude the other. To carry heavy loads, you first need to learn how to raise them.
Why should you carry heavy loads
- The development of functional strength. That it will come in handy in everyday life. For example, you will carry your children when they get tired or go to sleep, to get to the house with heavy shopping bags wearing weighty during repairs or work in the country. If you want to do all this easily, include carrying heavy loads in their training program.
- Study of different muscle groups. Carrying weights develops strength muscle barkIt increases the stability of the hip, grip strength coaches - often underrated parameter that directly affects any movement with weight.
- Increasing the capacity of the athlete. A person engaged in transport of loads, increases your endurance, can train longer and harder.
- sustainable development. You can remain stationary under external influence. For example, do not bend under the weight when the two are carrying the weight.
- Skin and soft tissue adaptation to the impact of heavy objects. If you are involved with a bar and the bar, gets used to the effects of only the skin of palms, and when wearing heavy stones and bags adapted as skin and soft tissues of the shoulders and chest.
As transfer gravity
You can perform exercises with weights and dumbbells, but convenient form of shells not prepare you for what, what will have to face in life. To develop functional strength training Diversify carrying other items, not only heavy, but also awkward: bags, large rocks, or even people.
How much weight to use
It all depends on your goals. The lighter the object, the more you can carry it and the more you develop endurance. The greater the weight, the less distance and pumped better strength.
Experiment with different weights and objects, to find the ideal load. Be sure to observe the proper technique: Moving objects with your back straight, and the weight is distributed more or less evenly on both sides of the body.
How often to train
Arrange training with the transport of loads once a week, making one or more exercises at the end of your workout routine. If you are doing for the development of strength, every week, increase the weight and / or distance. If you want to increase endurance, to combine different exercises and note how much you can do before the onset of fatigue.
Exercises
1. "Farmer's walk"
Take a dumbbell in both hands or weights and go with them as much as possible the distance in 30 seconds. At the next workout go for 45 seconds, then - within one minute.
2. "Walk farmer" with a weight in one hand
Exercise similar to the previous one, but the weight you carry in one hand. This complicates the problem, because your body has to use all the muscles of the bark to keep equilibrium.
You carry weight in one hand, then change it and do the same. Begin with 30 seconds for each exercise for hands and slowly increase to one minute.
You can combine exercise with the "farmer's walk," Take up a kettlebell or dumbbell in his lowered hand, and the second - in raised above his head.
3. Transfer shells over his head
Lift the dumbbells over your head and wear them for 30 seconds. Increase the time by 15 seconds, until you reach the minute.
4. "Waiter"
Do the same as in the previous exercise, only the weight in one hand. Perform 30 seconds on each hand and gradually increase the time to one minute.
5. Transfer sandbags
You can find a bag of sand in the gym, but they are not everywhere. If you train at home or in the garage, buy a bag or make it with their own hands.
Note 20-25 meters and pass them to the bag as quickly as possible. You can carry a bag on his shoulder, in the arms or combine these methods. Repeat 5-10 times tunneling at the end of the workout.
6. "Fireman"
This movement can help in emergency situations when you need to move the affected person. To perform this movement is familiar and easy, you have to train with the person on their shoulders, but not with a heavy bag or something else.
7. Walking with a backpack
You just put on a heavy backpack and you go with it. Exercise does not use his hands, but it provides the load on the shoulders, torso and legs. This is a good cardio, not very heavy in his lap, unlike running or jumping.
Combine exercise with each other
Select three exercises from the list and follow them to the end of your workout routine. For example, start with 30 seconds, "farmer walks", then go on to carry the bag with sand and finish transfer of dumbbells or weights over your head - it's a great workout for pumping endurance and functional forces.