You know everything about sit-ups and boards, the typical ways to train your abdominals. But what if you could perfect your six-pack without ever doing an exercise dedicated to abdominals?
Get ready for the ab workout that you have never seen coming. Discover "kneeling" positions, a series of underrated positions that will help you sculpt your heart and refine your posture, without ever forcing you to do a single situp – or even bend your abs, from anywhere else . Instead, they also transform exercises such as dumbbell loops and shoulder supports into training sessions dedicated to your heart, thus forcing you to be more aware of the body's alignment. that you have never been.
You usually do most of the exercises standing, sitting on a bench, or lying on a bench or on the floor. But kneeling positions require you to use a different position, and they work for just about any exercise you can do, standing or sitting. "The beauty of these positions is that you can do bodybuilding exercises," says Amir Mofidi, R.K.C, P.I.C.P., personal trainer and operations manager at Stark Irvine, in Orange County.
It's one of the best kept secrets in fitness. They were originally developed by renowned strength coach and physical therapist, Gray Cook. His idea was simple: by doing an exercise while sitting on your shins (kneeling high position), he removed the bottom of your legs as a lever. By doing this, it has become easier for you to "see your mistakes," he said. When training from the kneeling position, for example, it is impossible to ignore slight imperfections, such as trembling breathing or a rounded upper body posture.
These slight imperfections often occur in your nucleus and are almost impossible to avoid when using kneeling positions. Why? With your lower legs off the equation, if your abs, your glutes and your lower back muscles (to name a few muscle groups) do not pull properly, you will lose your balance. Read on to learn kneeling positions and how and when to use them.
There are two basic kneeling positions. Try to use a mixture of these two positions, in addition to regular standing and sitting exercises, in your workouts.
High kneeling position
The kneeling position is simple, sit on your shins, knees wider than the width of the hips. Your thighs should be perpendicular to the floor. Simple right? Except when doing repetitions, such as biceps curls in this posture, your abdominals, glutes, and hamstrings will need to pull continuously to prevent your bust from tipping over. The kneeling position is ideal for perfecting the shape of your biceps, as you will see in this video.
Half knee position
The half-kneeling position is exactly like that. Instead of kneeling on both shins, you kneel on one of them, the other foot on the floor. Work to maintain a 90 degree angle at both knees in this posture and also fight for a vertical tibia. You will have a lot of basic work, as you would with a great kneeling position, but now you are focusing more on your glutes and your small hip stabilizing muscles; these muscle groups need to work overtime to help you stay up-to-date.
To get the most out of these posts, follow these rules.
Stay at the ground
Do not be too dynamic. Of course, a kettlebell clean high or half kneeling is worth a try. Heavy shoulder pressure with a barbell near your maximum weight is not, however.
Do not overdo it.
"It does not take much time," says Mofidi. "Just a minute in a good position could allow you to get a good 60-minute training." It is not necessary to do all the exercises from the kneeling position. Make sure to do standing and sitting movements too. A good rule to follow: for each movement of height, on your knees or half kneeling, make a movement standing or sitting.
Concentrate on your breathing
The kneeling positions give you a great chance to perfect your breathing. Concentrate on breathing in your belly when using them. do not let your ribcage escape.
Kneel and deliver
Ready to incorporate kneeling movements into your workouts? Try these exercises during your next sweat sessions. (And when you master the movement of the position we suggest, try the other, almost every move you can make in a kneeling position can also be done in half knee position.)
Tall Biceps Curl Biceps
What does it work: Biceps
Kneel down and hold medium weight dumbbells at your side. Tighten the shoulder blades and tighten your trunk. Curl a dumbbell on your chest, only moving by the elbow. Tighten your biceps at the top, then slowly lower at the beginning. Repeat the process on the other arm. It's 1 representative; do 3 sets of 10 to 12.
Tall Pallof Press on his knees
What does it work: Abs, glutes and lower back.
Attach a light or medium resistance band to a pole about the height of your waist. Stand a few feet away, then grab its end and get on your knees. Your shoulder must deal with the attachment of the band. Hold the band in the chest with both hands, arms bent. This is the beginning. Now extend your arms in front of you, so they are parallel to the ground; you should feel the tension of the group when doing this (if you do not do it, then you are too close to the group). This tension will try to pull you in the direction of the post where you tied the tape; turn your heart and your glutes to combat this and keep your shoulders and hips straight. Hold here two accounts, then go back to the beginning. It's 1 representative; make 3 sets of 10 to 12 representatives in each direction.
What does it work: Shoulders
Half kneel, your left foot resting on the ground. Grasp the front end of a loaded bar with your right hand and hold it at breast height. Squeeze your kernel and squeeze your glutes. Keeping your torso steady, press the weight bar up, pause for a moment, then go back down to the beginning. It's 1 representative; make 4 sets of 8 to 10 repetitions per arm, changing your planted foot at each set.
Halo half kneeling
What does it work: Shoulders
Half kneel with a light or medium weight dumbbell or kettlebell. Hold the weight at breast height and tighten the heart and glutes. Keeping your elbows tight, slowly move the kettlebell around your head, trying to keep it as close to your head as possible. Keep your torso steady while you do this, and bend your abs so that your ribcage does not flake. A revolution around your head is a representative. Make 6 reps clockwise and 6 reps counter clockwise per set. Make 4 sets, changing your planted foot to each set.
What does it work: Hip power and shoulder strength
Put yourself down on your knees, with a light to medium dumbbell or a kettlebell in one arm, held close to your hip. Tighten your glutes. Load your torso forward and gently move your glutes back, then tighten them and push your hips forward. As you do this, swing the weight up on your shoulder. "Catch" the weight in the front position of the rack, then pause. Reduce the weight It is 1 rep. Make 4 sets of 6 to 8 representatives per side.
Alternate kneeling press
What does it work: Shoulders
Put yourself half kneeling with light weight dumbbells or kettlebells to medium to your shoulders. Tighten your glutes. Press the right weight up, pause for a moment, then lower it to your shoulder. Repeat the process with the weight in your left hand. It is 1 rep. Make 4 sets of 8 to 10 repetitions by changing your factory foot to each set. The challenge: your torso will want to rock from side to side by raising and lowering weights; tighten your heart so your shoulders stay level throughout.