Якщо ви хочете ускладнити звичайні випади з обтяженням спробуйте зробити випади з утриманням ваги над головою, але якщо ви хочете ускладнити випади з утриманням ваги над головою, спробуйте зробити випади з утриманням ваги над головою в одній руці. Крім опрацювання цільових м'язових груп, ви так само зможете розвинути координацію рухів і відчуття балансу.
Пояснення
How to do one arm Overhead Walking Lunges: - Hold a single kettlebell or dumbbell overhead with your feet shoulder width apart and knees slightly bent. - The best way to get the kettlebell into position is to rack it with both hands, then press it into a stable overhead position. - Keep the weight directly overhead (in line with the shoulder joint) and take a comfortable step back into the start of a lunge position. - If the kettlebell is in your left hand, place your left foot back and vice versa. - Forcefully drive your forward heel in to the ground and begin to lower your back knee directly under your hips. - As you drop your back knee down to the ground, make sure there is no rotation in the knees, hips, or shoulders. - Do not lean to one side or the other, keep your core tight and shoulders packed. - As always, maintain perfect posture throughout the movement: your head is level, your eyes are looking forward, your chest is proud and your spine is neutral. - Drive your knee down until it is just above the ground. In the bottom of this lunge position, your back leg should be as close to a right angle as possible. - Once your knee is just above the ground, reverse the motion back to the starting position. - Don’t bend your elbows throughout the lift or let the weight fall during the exercise. - Don’t let your front heel lift off of the ground during the exercise. - Once you reach the starting position, pause, and repeat.