A beautiful body with properly developed muscles always evokes the admiring and envious glances of others. However, you can achieve good results from playing sports only with prolonged work on yourself. Exercise "Lumberjack" involves muscle tissue of the chest, shoulder region, arms and legs. An important role in the formation of a sports figure is played not only by regular training, but also by the correct execution of exercises.
Execution technique
Most strength exercises are aimed at working out a specific muscle group. "Lumberjack" is an exception to the general rules. Regular exercise during a circular workout will help to get a number of advantages:
- development of muscle corset abs;
- shaping a slender waist;
- strengthening the muscles of the back;
- muscle formation of the core;
- under certain conditions, weight loss is possible;
- the formation of cubes of the press.
The exercise is performed on a special block simulator. In the initial position, going to the sports equipment, the left leg should be set forward, while the right foot should be taken back. With two hands you need to grab the handrail. The body should be rotated to the right, in an arc, the handle should be pulled to the thigh of the opposite leg. At the end point, the arms should be fully extended. It is necessary to return to the starting position slowly.
Exercise is done alternately on each side. There are several variations of training, helping to additionally work out the necessary muscle groups. The most popular among them are exercises with dumbbells and a kettlebell.
How to do Lumberjack with Dumbbells
Unfortunately, not everyone can afford to visit the gym. An alternative in this case will be the exercise "Lumberjack" with dumbbells, which can be performed at home. After calculating the weight category, take a dumbbell of the right weight and occupy the starting position.
Exercise:
- Feet shoulder width apart, body turned to the right side. The dumbbell is held with both hands over the right shoulder.
- On exhalation, the body is turned to the left, slowly straightening his arms with weight. Dumbbell lead to the left thigh.
- Taking a deep breath, return to their original position.
- Similarly, you should do the "Lumberjack" in the opposite direction.
The exercise must be repeated as many times as necessary. Women who want to make the waist thin and slim, should not use dumbbells? too big in weight.
Kettlebell Exercise
To perform the exercise "Lumberjack", as mentioned above, you can not only in the gym, but also at home. For weighting, weights are often used, while the calf muscles, hips and buttocks are very well worked out. To perform the exercise “Lumberjack” with a weight, you need to take the starting position - the legs are shoulder width apart, the body weight is transferred to the heels.
The weight should be taken with one hand and squeezed up, taking a deep breath. The pelvis is then taken back, slightly bending the knees, the shoulders are brought forward. On exhalation, the weighting is lowered down so that the weight moves under the weight of its own weight. Leaning forward slightly, it must be intercepted with the other hand and squeezed up. Do not stop? the necessary number of repetitions should be performed.
Lumberjack - a fat burner
Such training will not only help pump up the press, the exercise “Lumberjack” allows you to effectively deal with excess weight with the right approach. Many believe that you can burn fat only on cardiovascular equipment or doing jogging. This opinion is erroneous, strength training not only helps bring the body into perfect shape, but also eliminates the increased body weight.
When performing exercises for burning fat, it is important to observe the correct training regimen. One complete approach is 25-30 minutes. In this case, it is necessary to alternate the exercise (1-2 minutes) with rest (1-2 minutes). In terms of effectiveness, this technique can be compared with 40-50 minutes of running or training on cardiovascular equipment for about 1 hour.
Subtleties and secrets
Only at first glance, the Lumberjack exercise seems easy to perform. In fact, it should be taken seriously, given some of the subtleties and secrets shared by professional trainers:
- For proper performance in the initial stages, high loads should not be used. The exercise must be done slowly, carefully maintaining the required amplitude.
- When training, you need to tighten the muscles of the press. Exercise should not be done in a relaxed state.
- It is important to maintain proper posture, the chin should not rest against the chest during exertion. The head must be kept straight, in line with the spine.
- The movement, reminiscent of an ax swing, is performed along an exact diagonal line. The trajectory is controlled at each approach to a sports apparatus.
A significant role in training is played by breathing. You can’t delay it during execution. When lifting, take a deep breath, exhale accompanies the lowering of the handle of the simulator or dumbbell (kettlebell).