"Farmer's walk" is really just a terrific exercise for the development of basic muscle groups, improvement of power indicators, endurance and strengthening muscular Corset. main feature This exercise is that it can be done anywhere, with any burdens: with dumbbells, heavy bags, with barrels or pancakes from the bar. All that is needed to perform farmer walks are heavy items that you can take into your hands and drag to a certain point. It can be 50 meters (then the weight of the shells should be quite large), 100 meters or even 1 km (with small burdens).
Farmer's walk can be performed both shortly distances with high weight and high speed and for longer distances, temperate weight and average speed Movement. You do not have the opportunity to visit gym in summer? Leaving to the village or to the cottage? Then exercise Farmer's walk is perfect for you to maintain muscular tone Body. And in nature, this exercise is doubly pleasant. Take, for example, a couple of bidones with water in hand and make a pair of approaches of this exercise.
Technique Exercise "Farmer walk"
Stand between the shells. Take them in hand (just like you are tacking heavy bags in two hands). Before climbing shells, get a slightly back, sit down a little (as when performing a traction), shovels back, head slightly raised, strain the lower back, straighten your legs and start walking. Steps need to do small, as a distance adding a bit of tempo. The main technical feature is that it is necessary to constantly monitor your shovels - they should always be reduced slightly back, the shoulders are slightly raised, the movements smooth and spring, try not to omit.
Working muscles
Farmer walk is an exercise that develops a large number of muscle groups. This is a truly basic exercise involving jagged muscles, quadriceps, back surface of the hip, leg muscles, trapezoids, shoulder belt, as well as the entire muscular corset, holding the vertebral pole. And, of course, the muscles of the hands also receive a substantial load. When using sufficiently large burdens in this exercise, the hypertrophy of working muscles anatomically develops the form of an athletic physique.
The exercise "Farmer's walk" is also a basic discipline in strong mans. They have the main criteria in the successful implementation of this movement is the speed, strict technical implementation steps and all exercises in general and, of course, strong griefallowing them to keep very heavy burdens in their hands.
Therefore, the execution of a farmer's walks is a good basic movement that can use athletes to strengthen the muscular corset in a variety of sports disciplines. And it is definitely used to use it in your workouts.
On the calendar environment 3 February, which means that today we are waiting for a technical note, and we will talk about the exercise a walk of the farmer in it.
According to reading, you will learn all about the muscular atlas, the benefits and techniques of doing exercise, we also find out the degree of its effectiveness and expediency of incorporating training in your program.
So, Sidown Pliz, we begin.
Farmer walk. What, why and why?
Despite the unusual name, I am sure, many of the farmer walk is familiar not to the eye, especially women. Why is it closest to him? Everything is very simple, precisely because the ladies are responsible for the food security of their family and more often go shopping. So, here our worker entered the store with empty bags and after a few minutes it came out, loaded by rubbers, with different products in two hands. Such a picture can be contemplated very often - the woman goes with two heavy bags, and it is she similar to the exercise a walk of the farmer. What - learn later.
Note:
For better assimilation of the material, all further narration will be divided into subpowers.
Muscular Atlas
Farmer's walk refers to compuined exercises, i.e. Many participate in work muscular groupsAnd the impact on the body is comprehensive.
Muscle ensemble exercise includes the following strengths and units:
- dynamic: thigh / knee - extension, ankle - plantar flexion;
- static: Spine (chest / lumbar) - Extension, shovel / clavicle - lift up, fingers - bending.
Full muscular Atlas represents such a picture:
Benefits
Exercising a farmer walk, you have the right to count on obtaining the following advantages:
- attreet's endurance development;
- general development, both strength and masses;
- the development of the strength of muscle bark and the creation of a natural supporting spine corset;
- increase deltaid muscles Upper shoulder belt;
- development of power of graft;
- stimulation of growth hormone;
- the ability to overcome the training plateau;
- increased calorie consumption;
- coordination development;
- the ability to perform at home without going into the gym.
Technique implementation
Exercise does not apply to the discharge difficult, but has its own characteristics. Step-by-step execution technique looks like this.
Step number 0.
A classic shell in this exercise is a rod with handles, however, dumbbells / weights can be taken. Put both projectiles on the floor and stand up between them. Strain the press, holding the back smooth, sway and capture the rod with your handles. Pull yourself with the shells up the heels and lock, sending ahead. This is your initial position.
Step number 1.
Short and fast steps move with the rods in the hands of a straight forward, not forgetting to breathe. Move on 25-50 Meters, put the shells, unfold and do the same in the opposite direction. Perform 5-10 Such "walker" in one direction without rest between them.
In the picture version, all this disgrace looks like this.
Variations
In addition to classic option Farmer walks, there are several variations of the exercise, in particular:
- with dumbbells;
- with weights.
Secrets and subtleties
To squeeze the maximum exercise, follow the following recommendations:
- go down behind the projectile as you are usually squatting, and without taking it from the top position with a rounded back;
- separate the weight on itself on the basis of the formula \u003d body weight / 4 for example for athlete 60 kg, the weight of each dumbbell should be 15 kg;
- when walking, do not make extensive steps, and the mining seed;
- during the walk, do not lower the head down and do not circle your shoulders;
- use the weightlifting belt when leaving serious weights;
- if the exercise is hard, start with 2-4 "Walker" by 20-30 Seconds each and gradually increase the weight of the projectile, the time and number of networks.
The theoretical side was finished, now let's look at some practical moments.
Farmer walk - effective exercise?
As numerous data on EMG muscle activity is said, the farmer walk is one of the best integrated exercises that evenly load a large number of muscle groups. Such an aggregate load allows you to achieve not only an increase in the strength and endurance of athlete, but also burn more than in ordinary (even multi-storey) Exercises, the number of calories.
Farmer walk is a competitive exercise in the discipline of Strongman, however, it can also be used in bodybuilding to increase the force-ending agent of athlete.
Farmer walk - Safe exercise?
FIFTI FIFTI ... Ie If athlete initially has scoliosis and weak spin, he should not exercise until a sufficient muscular framework of this group is formed. In other words, you must first build a durable core and only then go to a farmer's walk.
Experienced athletes with the laid base should be remembered that with incorrectly selected weight (too big) He will roll you forward, causing round shoulders / back. Performing a walk in such a technique threatens to get injuries and departure of shoulder joints.
Conclusion: Working with the exercise is shown only after laying the foundation for the main muscle groups and with the correct choice of the weighing of the projectile.
Actually, it was finished with a suit, it's time to move to ...
Afterword
Today we met the exercise to walk a farmer. Did you use it before this article? Most probably not. Will it be used after reading? Most probably not:) I think try to try, because, so you will be on 1 The tool to change yourself is a loved one. Therefore, we blow in the hall and run through the theory in practice, good luck!
All, end, to new meetings!
PS. And you use unusual exercises in your training sessions.
PPS. Help the project? Then leave a link to it in the status of your social network - a plus 100 Points to karma, guaranteed :).
With respect and appreciation, Protasov Dmitry.
It has its own characteristics and brings very obvious advantages compared to other sets of exercises:
- The athlete becomes more hardy;
- Muscles of the legs develop very well and acquire strength and mass;
- Becomes more developed muscular corset;
- Deltaid muscles of the shoulder area at the top well increases;
- The power of grip is becoming more developed;
- Growth hormone receives stimulation;
- Such an exercise makes it possible to overcome the plateau in training;
- Calorie consumption becomes very high;
- Coordination is developing as much as possible;
- Training is relevant to fulfill at home.
Increase the amount of exercises for grabs
And finally, a grip training program for experienced athletes differs from the initial program by the fact that experienced dinosaurs make two, three or even four different exercises for grabs in each workout. For beginners who are just starting training for graft, this volume will be excessive. But the experienced Master of Grab without such a volume could not do. Why? Because it is necessary to use all the muscles of the fingers, palms, wrists and forearms. Experienced athletes must be combined specialized Exercises By grip (such as becoming one or two fingers) with basic exercises (for example, with stale rods with thick neck or power retention with thick neck), which develop the forearm as a whole.
In practice, you will do one kind of drawing traction, one specialized exercise for fingers or wrist, one kind of bending of hands in the elbows (ordinary bending, bending reverse grogue Or hammer) and one more exercise for your choice. You can do on every workout different exercises. The idea is to develop the maximum strength in every finger, including thumbs, in wrists and along the entire length of the forearm so that you are strong in all movements, where the brush is used - in the bending of the hands in the elbows, in power retention, in the exercises with the lever And in all other exercises that you ever have to do for the forearm, wrists and grip.
Imagine how many different movements you can make your fingers - up, down, left, right, clockwise, counterclockwise. Now try to move your wrists as to the left, right, up, down, clockwise, counterclockwise. And big fingers? Look at how they move - up, down, left, right, clockwise, counterclockwise. And forearm? Look, in what different positions you can keep them, making lifting on biceps - in supinated, enamer positions, you can bend them like "goose paws", and you can keep your thumbs up. For a grip training, you can use pens with a variety of diameters. You can raise the plug in the grip of burdens, attached to the coin or to the handle with a diameter of 7.5 cm or less. In any exercises for grabs you can make singles, repetition or hold on time. Exercises for forearm, wrists, brushes and fingers are truly no number. Even if you enable three or four exercises into each workout, you are not reincarnated.
Arthur Jones once remarked (I am a little paraphrazing him here, but the meaning of such a thing) that "we cannot imagine our hands and fingers that can be strong, if you develop muscles of brushes, fingers and forearm to the limit." These words should be remembered to each dinosaur. Your goal, like a dinosaur, is very simple: for several years, drive your hands, forearm, wrists, increase the strength of all muscle groups - and you will become the owner of such a grip that will lead to a reverent thrill of any of your acquaintance. Turn your hands into steel ticks. Let your grip be like a vise. Let the power of the brushes of your hands, the forearms, wrists and fingers will refute all the ideas about human capabilities.
I do not invent anything new. I find a forgotten.
~ August Motherland
When there is nothing to do, why live?
~ Sir Winston Churchill
Athlete.ru 1999-2019
How is the exercise of a passion of crazy
In principle, the exercise "Little crazy" can be done even sitting. Do not strain hard, do the way you turn out!
In some people
- hands constantly ice
- from other constipation,
- or regular dizziness,
- weakness in the legs
- some sleep firmly,
- or have a feeling of compresses in the chest, a lack of air ...
Symptoms can be described very much ... Now we will welcome simple way, just get rid of these troubles. The method is quite unusual, but interesting.
That's what we will do: first I will show full impotence, fatigue, as if I got up in the middle of the night. Not yet woken up completely, we are in a half, two days did not eat anything, and even legs are connected in the bag.
If you managed to present it and portray, consider that at 80% you have already mastered the exercise.
Now we start running in the bag. (Just do not really bind legs, just imagine that on my feet bag.) It is very difficult to move with your legs, they are heavy and not listen to us. Raise the leg a little, and again we give it to the ground.
You want to stay and translate the Spirit, but you are pushing you back from behind, forcing you to drag forward through the power. The whole body shakes with each heavy step, involuntarily trembles. The hands are limp to the body limply, or you can connect them behind your back, but the palms are absolutely impossible.
All attention to focus on the front parts of the feet. Need to imagine how hard you move your legs as if you have to pull them out of concrete
Remember the main thing key moment Exercises: No need to strain the muscles in fact, you just need to strain your imagination.
Imagine that the Iron Giri is dragged on the ground, behind the legs, weights, and not your legs, as the hammer pierce the earth. The most suitable comparison for the legs - they are in a state of freely falling body.
This exercise will help to relax all the body, blood and energy will flow freely to the feet. The kidney channel is achieved in the footsteps, which will help to quickly replenish the level of energy in the kidneys.
Channels of the liver, spleen are passing along the front of the steps, and here are the reflex zones of almost all internal organs. So the exercise stimulates all internal organs.
Positive Effect of Exercise
The exercise acts almost as well as the exercise "Golden Rooster is standing on one leg", but also it helps to get rid of edema. This exercise combines movement and relaxation, it is useful both for the body and for the Spirit. "In motion, peace like the wind shakes Willow, alone - movement, as if the month illuminates the floating clouds."
Consistency of imagination and all body movements - effective method Put the heart and treat the root of the disease. Pass the morning meters 500 such a gait, which will take no more than 10 minutes, but the mood and well-being will change for the better, and the legs will stop freezing, is it not a stimulus to try?
I offer only sketch when you start doing exercise, you yourself will feel what the essence of the method, feel his action on yourself. The more we believe in yourself, the more creative gusts, transcriptions. I am confident that in every person there is an ability to intuitive insights, only we often think it is from the field of fiction.
But when others give us an example, they seem to illuminate our way, we begin to appreciate these insights and try to follow them. Actually, this exercise can be done even sitting. Or lying ... You do not care even strain, most importantly, to represent everything in your head.
Jigzhui "Best Doctor - You yourself"
Use Exercise Farmer Walk
By its structure, this fitness element is a basic, multi-sowing, as in the process of execution, several joints and muscle groups use at work. The load falls on the muscles and joints of the legs, lower back, the back and the chest of the athlete, as well as the workshop and the blades are included. Thanks to the great coverage of muscular groups, the exercise helps:
- develop endurance;
- strengthen and increase in the volume of muscles;
- increase the strength indicators of the athlete;
- form durable muscular corset;
- stimulate the production of somatotropic hormone (growth hormone);
- consume a greater amount of energy (accelerates metabolism);
- improve coordination of movements and vestibular apparatus.
The main advantage of the exercise is its availability: it is possible to perform it in any conditions. In the gym use special dumbbells and rods; At home, you can accommodate remedy items as a burden.
Takes and dragging what is the walk of the farmer and why it is needed by all
Farmer walk, she is "hellish gait", she "took and taking". This exercise is able to develop the muscles of the whole body and make a man of devilish strong.
"KV" was a guide on the "farm walk" - a forgotten movement, which today triumphantly returned to fitness.
What is the "Farmer walk"
The "walk of the farmer" is called an exercise at which the athlete comes with burdens in hands for a while or distance. Strongs and crossfooters perform a farmer walk with griffs where there are special handles. Often, the athletes make it with a trap reef, a car tire or with the help of a special platform, inside which can be stood. But the value of the "Farmer walks" is that any burden can be used as a cargo. Giri, dumbbells, rods, and if not and them are good option There may be buckets, cans or large sand or water containers. For the "walking of the farmer", everything is good, and what can be carried in hand.
What effect will give "Farmer's walk"
Brooks Cube, the US Champion at the press Lying and a specialist in power trainings, called the Fermer walk with one of the most effective exerciseinvented by man. "Its regular execution makes a man massive and devilish strong," wrote a cube.
Highlighting in the hands is developing the muscles of the top and the bottom of the body at the same time. A large load falls on the muscles of the shoulder belt, the muscles of the bark (torso), legs, buttocks and hips.
"Farmer's Walk provokes reinforced testosterone production in the body - it gives an incentive to grow muscle. It increases the power of grip, so it is often included in the Armymlipter training program and specialists in functional trainings. She gives strong muscles Niza backs, thanks to which you can increase weight in squats and styling. "In other words, if you want to look like a real beast, a farmer walk is an exercise for you," the Brooks Cube summarizes.
If the "walk of the farmer" is so effective, why forgot about it for a long time
The end of the 20th and the beginning of the 21st centuries in force training Call "era isolation". At this time in fashion included training programswho made focus on muscle abroad isolated exercises with medium weights and in a large number of repetitions. These techniques became popular, thanks to professional bodybuilders who "punched" with super superstami muscles and aiming load, almost without using basic exercises.
However, there is an opinion that such a training style is ineffective for natural athletes. To grow muscles, they need weight progression and multi-suraling exercises that use several muscle groups at once. Farmer walk is one of them. At first, it began to use StrongMen in their training. And later, they assumed crossfooters: they included the "farmer's walk" in circular training. So this exercise again became popular.
How to do "Farmer's walk"
The key moment of the exercise is the taking of a gear projectile. On the technique he reminds break: You need to strain your back, make a small deflection in the lower back. When taking a projectile, take the pelvis back. Close to the projectile: while the projectile does not turn out to be at the level of the knees, the legs are broken down, then (but not before !!!) straightens the body. Do not round your back, do not souse shoulders, do not lower your head. When walking, try to maximize the blades.
Second important moment - Balance hold. When walking with burdens, avoid swinging and breakdowns of the body. This is fraught with injuries. Keep your body muscles intense. Step - medium.
"Farmer's walk can be done by going in a straight line. Or you can bypass with burden obstacles, make turns and zigzags. When turning, avoid slopes of the hull to the sides.
How to enable "Farmer's walk" in training
Option use "Farmer walks" in circular training It may look like this: Make 5 rounds out of 10 dumbbells, 12 jumps on the cabinet (or on the spot with the knee lifting), 12 feet lifts on the press and walks of the farmer with dumbbells of 15 meters there and 15 meters back. You can also combine the "farmer's walk" with any other exercises.
If you are in the style of bodybuilding and perform standard approaches, make a "farmer's walk" at the end of the foot training, back or shoulders - after squats, styling or shrags. In each training session, increase the weight of the dumbbells or the distance you need to go with them - so "the farmer walk", the exercise of the Power of the past, will be most effective.
Attention! Before starting training, consult your doctor!
Based on: www.sovsport.ru
Farmer walk - Fixbody Sport, Bodybuilding, Fitness, Vorkut, Crossfit, Motivation
From the point of view of biomechanics in front of us cyclic movement. Strongmen call it locomotive. It should be noted that the local load is evenly developing all the muscles involved in walking, namely: buttock, quadriceps, biceps of the hip, muscles of the bark, press, sprinkle spins, the widest, trapezoid, muscles are reduced blades, rear gears, and of course - forearm. So it turns out that the "farmer" is one of the best basic exercises, which can be compared with squats or styling.
We - bodybuilders, are not particularly interested in the standards of "Strong", we just want to get real benefits from this seemingly simple exercise. In the bodybuilding instead of typical shells, ordinary dumbbells are used. As a result, we get the simplest movement - a farmer walk with two dumbbells.
Technique implementation
Stand straight, putting the legs on the width of the pelvic bones. Pour a natural bend back. Hold the dumbbells on lowered down hands. Try to grab as much as possible for the handles, in order to the forearm received a load from the first seconds of movement. Scatter your shoulders and raise the chest up. View direction strictly ahead. Slightly twist the blades and powerful dynamic efforts start performing small uniform steps. Try to add the tempo as the distance is overcome.
Pre-select the longest trajectory, which only can afford your gym. One of the key roles playing breathing. If the weight of the dumbbells is great, which he should be, then it will be quite difficult to breathe. Here it is necessary to borrow a methodology for strongmen. They are taught to "walk" with burdens, small inhales and exhalations that are performed every two steps.
Many athletes do not take into account this exercise. It seems to them that the farmer walk does not give the performance. You can say with confidence that such thinking is wrong. Proper execution Movements with a truly heavy weight for you will force the body to include all body muscles. It is worth noting that in nature there are no similar movements that can equally load the shoulder belt, the muscles of the back and legs. Such a large spectrum of working groups causes the body to spend and produce a record number of testosterone, and therefore a farmer walk can give you muscular weight throughout the body.
Separately I would like to note step technique. Never use a wide step, as it will noticeably overload the tendon and the joints of the legs. After all, in fact, during wide Step You transfer all the weight of one limb, and this is pretty attempting. That is why it is recommended to perform many small but rapid steps.
In addition to the foregoing, it is necessary to specify the position of the head. During the exercise, you will probably want to lower the chin on the chest. The fact is that the body is trying to save the trapezoid muscles from the load. In addition, as soon as you touch the chest with a chin, your spin immediately round up, and all incoming load will become unnatural. Such an exercise will eventually cause either osteochondrosis or spondyltrosis. We recommend that you master the movement with light weight. Observe your reflection in the mirror. Make sure your spin is not circling and does not lean forward when walking, only after that go to large working weights.
Little cunning is the grip of dumbbells. In heavy sets, grasp them from the rear edge, so that the shells leaned forward. This will facilitate the execution technique with the power of inertia.
Farmers Walk Farmers
Today we will tell you about crossfield exercise Farmer's Walk.
Benefit and harm from exercise
What can be said about the benefits of the exercise Walk Farmer? Muscles of legs and press work is balanced, the load is evenly distributed between the muscles of the press, the hips, the legs and stop. At the same time, all listed muscle groups operate in a single "connection", mutually complement and enhance each other. After a walk of the farmer, the usual walk will seem to you with something intimately easy - the weight of your own body will cease to be felt at least half.
But where there are advantages and cons. The minus consists in danger of injury in the lumbar spine. While walking, the articulation between the pelvis and the spine works actively, in vertebrae lumbar Department The spine takes Rotary Movement. This type of vertebral mutual movement is not too useful and limited to a powerful ligament apparatus of the spine. Taking in the hands of the burden We repeatedly increase the load on this binder and increase the risk of injury. Exit - Avoid walking the farmer during the first years of active crossfit training, until you get a powerful cortex, or use the weightlifting belt. The first option is preferable, as the belt in any case will remove part of the load from the muscles abdominal press, especially with oblique, and from the spinal extensor.
Exercise technique
There are several exercise options to walk a farmer, namely with dumbbells, weights or other burden options.
With dumbbells
We take burden from the floor.
- The loin is fastened, fixed;
- The blades are reduced;
- Hands "on the seams".
Do not burn the lower back of the knees and hip joints, take dumbbells in hand. When using dumbbells of significant weight, you can use mating - this will allow large distancebut remove the load with muscle flexors fingers. Another option "relief" for the brush is the closed grip "Vanselist" when the dumbbells falls on thumb, the rest covers it and fix it hard to the projectile.
And so, burdens in hands, the blades are reduced, the back is straight. Knees slightly bent, legs on the width of the shoulders. We make the first step at the same time put on an imaginary line passing from the sock. Thus, steps are short. Even a minor distance you are unlikely to go too fast, thereby providing sufficient time to find muscles under load. A short step is still done in order to reduce the amplitude of the movement in lumbar vertebrae Both in the hip joint are the most vulnerable, for compression loads. The body throughout the entire walk of the farmer is held smooth, the shoulders are removed a little further, the trapezoid muscle as it is molded along the upper shoulder belt.
With garish
Starting position:
- Legs on the width of the shoulders;
- Spin smooth;
- The lower back is fixed;
- Hands bent in the elbows, wrists are rented under the arms of the Girus;
- Giri themselves rest on elbow twenties;
- Elbows pressed K. chestReleased.
A heavier modification of the Farmer walk is this option: the starting position is also, but the weights stand on the shoulders, hold with fingers of the brushes, the hands are bent in the elbows, elbows are divorced to the sides.
Farmer walk on the stairs
To increase the overall intensity of the exercise, as well as increase the load on the muscles of the legs and the abdominal press, the farmer's walk can be performed on the stairs. Halgage is held in straightened hands, arms along the body, elbows are straightened. The back is straight, the shoulders are slightly littered forward, the upper portion of the trapezium is tense. Make a step one step up, carry body weight on supporting foot, We set the working leg on the upper step, the fusion force of the quadriceps and the hips biceps by spending the leg in the knee and the hip joint. We put both legs one step, the next step is made by the supporting leg.
You can make every step to the next step, but it will limit the time of finding the muscles under load and create greater mobility in lumbar sacral joints.
Complexes
It is interesting: Mahi dumbbells to the parties: an exercise for the development of a shoulder belt, technique and recommendations for performing Makhov dumbbells on the parties
Technique implementation
The exercise is performed simply enough, but despite this when it is fulfilled there are some features that need to be fully fulfilled to achieve positive results.
Most often, when performing this training, it is recommended to use a special bar, which has a handle
But this is not so important, so in this case dumbbells and weights are suitable. Shells lay at a short distance from each other and are located between them
The back should be smooth.
Strain the press muscle and take a sitting position to take projectiles in hand.
Then climb the standing position, as if pushing yourself. Make the fixation of this position. You need to look forward. It will be initial position.
Very quickly and short steps need to move forward at the same time, shells must be on straight hands. The trajectory of movement should be on a clear straight line. Breathing during movement should be correct and smooth. After approximately fifty meters, the shells are located on the floor or land, turn around and return it back. It is necessary to go back there before about ten times at the same time without being distracted by the respite.
As it was already said earlier to use when performing this exercise it is possible a different kind of weightlifiers.
These include:
- Giri;
- Dumbbells;
- Barrels;
- Bags with products;
- Reinforcement;
- Logs and all other weights that will be at hand in the number of two pieces.
Benefit and contraindications
Exercise Farmer walk is the movement of heavy shells from one place to another.
Therefore, a farmer's walk is used by strongmen - athletes involved in force extreme. Exercise has both other pros, which will appreciate bodybuilders and crossfooters:
- Strengthening grip. The farmer's walk has a positive effect on the development of the muscles forearms and the power of the brushes, which is useful in other power elements, for example, in becoming.
- Stretching central body. Musculature Bark participates in all movements of the athlete, helping him to overcome large weights. Want to progress in basic exercises - perform a farmer's walk.
- Muscle growth. Long force under the "farmers" walking contributes to muscle hypertrophy. Increased hormonal background helps to restore muscles, add them a mass and volume.
- Improved body balance. When performing the exercise, small muscles are operating responsible for stabilization and coordination. It develops the mobility and feeling of athlete equilibrium.
- Increase endurance. The exercise helps to strengthen not only the muscles, but also a binder foot apparatus, hands, backs. The athlete becomes less susceptible to power loads.
It should also be taken to "farm walking" when:
- stretching shoulder ligaments;
- violation of the vestibular apparatus;
- serious diseases of the cardiovascular system.
Continue to use basic exercises
Let's go through the previous items again. And let's start with my ultimate request to continue to include basic exercises for grip in their workouts - even if you are already an experienced athlete. You will ask why? Because with the help of basic exercises, you build a real strength and power, and various specialized exercises (for example, burdens' lightenings with fingers, work with the lever, etc.) help finally form your forearms and brushes. If you completely stop performing basic exercises, you will have problems with a further increase in the strength and size of forearm, fingers and wrists. Therefore, continue to make a "base" in our workouts, but as soon as you feel experienced enough, begin to complement your program more specialized exercises.
Hague rise in one or two fingers
The raising of burdens in one or two fingers is an indispensable tool in the development of maximum power in the brushes. There are two best Fashion performing this exercise. The first - the launcher using a gifter is one hand with palm to the body, the other is palm from the body. Use only index fingers or only medium fingers or both of these fingers. You can use a standard neck, 5 centimeter or 6.3 centimeter. If you have very large brushes and powerful fingers, you can try 7.5 centimeter vultures - although only people with truly giant hands can use such a rigid weight.
The lifting lilt with one or two fingers is a very heavy and brutal exercise. His hurt !!! All load concentrates on two fingers and pain can be very strong. That is why you need to go through the entire basic program of exercises before you take on the lifts. This exercise is so difficult that it should be done more often than ten days or two weeks. If you give your fingers too much load, you can be sure that you will earn yourself a stretch of ligaments, and this injury will drop you back at least two months.
Regularly including the lifts by one or two fingers into their workouts, you once will understand that you can already hold a fairly significant weight. I like to make climbs from 6.3 cm with a vulture using index and middle fingers, in this exercise I achieved a result of 136 kg. For the same time and my training partner and the partner, Bruce Cole, who has a huge brushes and long, powerful fingers.
Lifting with one or two fingers is very an important exercise also because it involves some tendons and muscular fiberswhich are practically not affected when the majority of other exercises are fulfilled. You will notice that the lifts by one or two fingers will give you a feeling of very deep muscle study forearms
It happens because muscle fibers are involved, which cannot be used by any other exercises.
Earlier, I said that there are two ways of rod lifting by one or two fingers. I have already described the most common way, but there is another method that I highly recommend all dinosaurs. The company "" sells a useful thing under the name "" (loop eagle). They are superfoot belts made from nylon tape. In one end, they are attached to the vulture, on the other purpose, there are four loops - one for each finger, not counting the big one. You can train four fingers at the same time, three, two or only one - at your discretion. I like to make a traction with two fingers using "Eagle Loops" using the index and middle fingers on each hand. It is an incredibly painful exercise, but it will turn your fingers into steel ticks in the shortest time. you can use Big weight In this exercise - Bruce Bullock and I make a traction with two fingers with a weight of 205 kg using "Eagle Loops". Other useful use "Eagle Loops" is various exercises At the crossbar. Try tightening on your fingers - it excellent exercise Turn your hand brushes into steel hooks. And again, you can train all your fingers immediately, or train them in any combination. Eagle Loops is a great device for the development of barbaric power in the fingers. It must be present in any bay-basement, where dinosaurs are training.
Instructions for use
There are four variations of farmer walks, and the main movements can be counted about seven.
1. Weight between legs
Holding the burden between the feet creates a special focus on the berry muscles.
Duck gait
Take in the hands of Giri, slightly turtled and, placing them between the legs in the legs lowered, put forward. Hold your feet slightly bent, do not count the lower back. If the girome is not, keeping a large dumbbell with both hands for the disk, placing it vertically. The burdening should be at the knee level, not higher.
IMPORTANT: Do not look down! If during the execution of exercises that your balance develop, you will lower your eyes, you will spoil everything. The downward look gives you a false feeling of stability and increases the load on the lower back and knees, shifting the center of gravity forward
So see strictly in front of yourself on some remote fixed object.
2. Weight on the sides
So you can carry the heaviest shells. Because these exercises give unreal power absorries.
Farm Walk
Take into the hands of dumbbells, weights or even two rods and go ahead. Keep the abdominal muscles in tension and slightly shoghni legs in the knees. If the dumbbells in your lungs room, use a tp-ridge with discs from the bar.
Walk with a suitcase
Take a heavy dumbbell in one hand and, trying to hold the housing vertically, go ahead. Pass equal distance for the right and left hand.
3. Weight in front
Plus this variation in additional load on biceps and all back chain muscles.
Walk Roger
Pose a barbell on the elbow bends and, holding the projectile as close as possible to yourself, gently move forward. If you keep the barn to you uncomfortable, wrap the rogue with a pan.
Bear hug
Many and seals to themselves Stenbeg in vertical position. Instead, you can take a heavy drive from the barbell or just a stone. In the extreme case, keep the dumbbell vertically at the chest under the top disk - as during squats with dumbbell.
4. Weight over yourself
Half-heading overhead loads the entire corner and improves the stability of the shoulder joints.
Army walk
Take Sendbeg or barbell and raise the top of the top - as when performing the press. Hands to keep straight, legs slightly bent, lumbar smooth. You can also hold two dumbbells over yourself.
Inverted garry
Take a gircuit, turning it upside down. Hold your forearm vertically, and the angle between the shoulder and forearm the direct.
How to choose a load?
How many kilograms and how far you will suffer may determine what exactly you will develop such training. Theoretically, "walks" can develop both strength and hypertrophy with endurance. Take advantage of these simple formulas for the variability of own training:
Earth weight * Distance, m
*% of your own weight
It will be interesting for you
(2
estimates, average: 5,00
out of 5)
This training is more closely familiar to representatives of the weak gender, it is due to the fact that it is women most often go for food and return home with bags in both hands. That is, the principle of exercise is approximately so.
This type of training is very popular among experienced athletes, since it is precisely it helps to work out the basic muscle groups, helps increase strength performance, and perfectly acts on improving the quality of bundles and joints.
The training can be called optimally universal, it can be without restrictions to apply representatives of both sexes in their workouts. It is also convenient because it is very comfortable to perform anywhere and for this it is not necessary to have special conditions and devices.
Technique implementation
The exercise is performed simply enough, but despite this when it is fulfilled there are some features that need to be fully fulfilled to achieve positive results.
- Most often, when performing this training, it is recommended to use a special bar, which has a handle. But this is not so important, so in this case dumbbells and weights are suitable. Shells are put at a short distance from each other and are located between them. The back should be smooth.
- Strain the press muscle and take a sitting position to take projectiles in hand.
- Then climb the standing position, as if pushing yourself. Make the fixation of this position. You need to look forward. It will be the initial position.
- Very quickly and short steps need to move forward at the same time, shells must be on straight hands. The trajectory of movement should be on a clear straight line. Breathing during movement should be correct and smooth. After approximately fifty meters, the shells are located on the floor or land, turn around and return it back. It is necessary to go back there before about ten times at the same time without being distracted by the respite.
As it was already said earlier to use when performing this exercise it is possible a different kind of weightlifiers.
These include:
- Giri;
- Barrels;
- Bags with products;
- Reinforcement;
- Logs and all other weights that will be at hand in the number of two pieces.
As far as the exercise is safe
The safety of this training can be regarded as fifty-fifty. That is, if the athlete suffers from the disease of the back or has an injury, then the exercise should be abandoned until the health problem is solved. Also training on this principle is worthwhile who already has a good and stable muscular frame. From here it follows that this exercise is still important for an athlete who does not do the first day.
It is very important to remember that weight should be chosen adequate and do not try to raise more than you should be. If with the weights of the athlete will overdo it, then when performing the exercise it will turn out the roll. What will lead to an irregular posture at which the shoulders and the back will be rounded. This can lead to unpleasant injuries, which will choose you at a certain time from workouts in general.
Therefore, to include this exercise in the training complex is only experienced athletes with good physical training And at the same time there should be no experiments with high weights.
How effective is the exercise
In many studies of the competent authorities in Bodybuilding, this training can be called one of the best in complex exercises. It helps to work very effectively. Many muscle groups.
Also, the walk makes it possible to improve the strengths and endurance of an athlete and is very effective for burning calories. This training is considered competitive, but also for ordinary bodybuilding classes, it is optimal.
What muscles work
When performing this exercise, a large muscle complex works. Many parts of the body and the following parts are involved in the work:
- Hip and Knee, who work for extension;
- Ankle that helps stop bending;
- Shovel and clavicle, spine, fingers.
If we consider a picture that is provided on the work of the muscles, it can be seen on it that almost all parts of the body are involved in the work when performing the exercise. Farmer walk. And this suggests that the training can lead the optimal benefit of the athlete.
Benefits
It has its own characteristics and brings very obvious advantages compared to other sets of exercises:
- The athlete becomes more hardy;
- Very well develop and acquire strength and mass;
- Becomes more developed muscular corset;
- Deltaid muscles of the shoulder area at the top well increases;
- The power of grip is becoming more developed;
- gets stimulation;
- Such an exercise makes it possible to overcome the plateau in training;
- Calorie consumption becomes very high;
- Coordination is developing as much as possible;
- Training is relevant to fulfill at home.
Nuances
- Weight must be chosen individually. This is done like this: our weight is divided into four, and the resulting amount will be your working weight.
- After performing the exercise, the steps should be average, do not do big steps.
- The head should not be lowered down, and the back and shoulders are categorically not recommended to round.
- If the beginning goes hard, it is worth starting with a small number of passes at the minimum time.
Farmer Walk: Video
Conclusion
If we summarize, then the following points can be distinguished:
- The exercise is not intended for beginners, it is preliminarily necessary to prepare your body to such work by strengthening the muscular corset;
- Steps should be not large and seed;
- Weight should not take more adequate norm;
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The advantage of the exercise is that its execution does not require the prepared platform. The distance can also be any - from 50 meters to a kilometer. Differences here are only in weight weights: for short distances it should be significant, for long - small. The type of weighting agents also does not play the principal - it is dumbbells, and barrels, and pancakes from the bar, and even bags with products.
Performance
The main difference from ordinary weights of gravity in the "walk of farmer" in the technique of its execution. Short distance implies fast walking And a larger load, long - measured step with a slight weight. Raising the cargo, it is necessary to follow the posture: a little trip, the blades are reduced together, the shoulders are raised. Straightening lower back, raise the load and start walking, slightly fast-raising temp. As you move. It is important not to lower your head and maintain the initial posture of the entire execution period.
Use for muscles
In the "walk of farmer", all muscle groups are involved, which constitute the database of athletic addition. When walking with the weights "work" the muscles of the hands, the legs, rear surface Hip, shoulder belt, the whole muscular corset. Strong grip develops, a dynamic gait is produced.
The larger the load, the higher the probability right Development Athlete forms: "Farmer's walk" is useful for athletes of most athletic species.