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Weighted Step-Up3/18/2021 Contents
The step-up is a great all-around exercise for the lower body. It is perfect for all exercisers since it can be modified to create a killer workout for anyone, whether you have just started exercise or have been training for years. It has a low risk of injury and, with a few adjustments, offers a good cardio, strength, or balance workout.
The purpose of doing Step-Up A simple but effective exercise to add to your workout. It's a foundational movement that is a part of your every day life. Working it into your routine will develop strength and stability through the lower body and core. Benefits of Step Ups Improve Symmetry & Balance. The step up is a unilateral leg exercise, which means that you train each leg independently. The result is that you improve the symmetry of your leg musculature. And as I’m sure you could imagine, doing an exercise on one leg also improves your balance. Increase Your Squat & Deadlift Strength. Want to squat and deadlift more? Step ups can help. First off, they increase your overall leg strength, as any leg exercise would. Second, as I had mentioned, it’s is a unilateral exercise; therefore, in addition to fixing muscle size imbalances, it fixes strength imbalances that are holding back your progress on bilateral leg exercises (i.e. squats and deadlifts). You see, it’s common to hit plateaus on bilateral exercises because you can unknowingly favor your stronger side; thus, your weaker side becomes your weakest link and retards your overall progress. Save Your Lower Back. You use a whole lot less weight with step ups than you do with squats. This is obvious considering that step ups involve the same basic movement as squats, except you use just one leg. So this exercise can be clutch if you have lower back issues; or if you are simply trying to work your lower body without hitting your lower back. 스포츠토토 Develop Explosive Leg Power. Step ups train explosiveness of the leg muscles. This of course translates to a general increase in lower body strength. But the benefits extend that. You’ll be faster (such as when you’re sprinting) and you’ll have a higher vertical jump (especially off of one leg). More Tips Step-ups should be conducted one leg at a time. Don't alternate legs each rep. Start with the weak leg first. Once you complete the set, rest 10 seconds, and then do the other leg. Step-ups are a common exercise for knee injury rehabilitation. During the initial stages of rehab, a "step-down" may be prescribed where only the eccentric action is performed (assistance is provided on the way up). Eventually, as muscle size and strength returns, step-ups can be incorporated using extremely low step heights. Even a phone book or binder with plastic sheets can be used – progress is made one page at a time! Some athletes will use a rolling side step-up variation known as the Petersen step-up that requires some coordination, but for most individuals a side step-up will suffice.
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