stomach cleanse- sand bag training exposed.
If you have already trained hard with
bodyweight exercises then you have already been convinced of their utility in
building up lean muscle and burning fat. However, if you want a new and
different method of exercising then I would suggest stomach cleanse sandbag training.
It has additional benefits in terms quick
build up of power, burning away body fat like a blowtorch and increased
cardio-respiratory fitness. You will especially like it if you want to combine
aerobic and muscular workouts in one fun-filled quick session of about half an
hour. Sandbags are very versatile training equipments as they are bulky and the
weight shifts from one side to another. This is useful because real strength is
built from lifting heavy objects, which are not fully balanced. This happens in
real life scenario too where you have to lift or carry objects which are
unbalanced and bulky.
You can make a sandbag kit
from inexpensive material like gunny bags, or buy one from the local sports
store and fill it with sand, gravel etc. Then you can proceed to perform
exercises such as squats, lunges, dead lifts, rows, overhead presses, shoulder
presses with you’re newly found training aid. Also, with a heavy sandbag on one
shoulder, your trunk, or core, has to work extra hard to keep your upper body
straight while you performed the squat movement.
Squatting, walking, pressing,
pulling, lunging, etc. while holding sandbags in a variety of positions will
challenge your core muscles like no other workout.
There are actually many aspects of a
total training which are addressed by the humble sandbag training, these are:
·
Cardiovascular
endurance is the capability of the heart to rapidly deliver blood to all over
the body under strenuous exertion.
·
Strength is the
ability of the body to perform physical exertion against a source of
resistance.
· Strength endurance is the capacity of
individual muscle to perform maximal contraction over a length of time.
· Local Muscle Endurance may be defined as the capacity
of one muscle or individual muscle group to perform sustained contractions over
a period of time.
· Power is the ability of the body to
perform maximal forceful movement in one movement against some resisting force.
·
Agility may be
defined as the capability of the body to perform explosive movements in many
different directions one after one.
· Balance is the ability to control the
body's position, either stationary or moving.
· Co-ordination is the capacity of the mind and body to
perform skillful and effective interaction of movements.
Getting your heart into target heart beat zone is also easily achievable with sandbag training. What should be your target heart rate? There is an easy way to find this out. Subtract your age from the sum 220; this will be your target heart rate for the whole period of exercise. Suppose 32 are your age, then 220-32=188.
If you do a few shoulder presses you will
reach there and will want to stay there for rest of your workout. The sandbag
training methods given above, particularly the weightlifting portion will aid
in developing both strength, power.
Agility and balance can be trained by swinging the sandbag into various
positions around the body. The shifting of sands and gravel while doing so will
force you to adjust your balance and coordinate your movements. Unlike any
other weight, sandbags do not hold the same shape during lifting.
Lifting heavy weights in a
defined number of sets and reps may be a good way for improving strength and
muscle endurance and doing cardio may also be deemed as a fit way to exercise
heart and lung but most people don’t realize that doing full body lifts may be
the most functional means of improving cardio vascular fitness. Most people
that doing resistance exercises builds muscle and doing cardio burns fat, but
did you know that resistance type of exercises burn 53% more fat after the
exercise session than even cardio? It is a fact, which is unutilized or even
unknown to most trainers.
In contrast to roadwork or
running on a machine, doing sandbag exercises promotes more blood circulation
throughout the body as the legs, hips, core, back, shoulders, are working in
tandem to lift the object. Sandbag training is great for inducing the
participant into some loaded mobility exercise, which is crucial for the
development of dynamic flexibility, through the use of classic hurdle mobility
drills or a mixture of other dynamic joint mobility programs.
The
performance of exercises such as squats, dead lifts, lunges, overhead lifts
will improve one’s movement capabilities. Your whole body now functions as a
unit and in doing so it will burn fatter in less time. Even better, you will
continue to burn fat all through the day, long after your workout is finished.
These workouts will last only up to half an hour and if you can do them three
times a week you will find yourself in better shape in a matter of weeks.
Sandbag Clean
and Press
Begin the lift by grabbing the sandbag by the ends.
With the hips set back and the chest tall explosively pull the weight to the
shoulders. From the shoulders tighten the torso and hip and drive the weight
above the head.
Sandbag
Shoulder Get ups
Lie completely on
your back with the bag on one shoulder. Roll to the opposite shoulder and drive
the opposite arm into the ground. Slowly drive yourself up to a lunge position
aiming to keep the chest very tall. Push through the ground to get to a
standing position. Very slowly return to the original on the ground position
without looking downwards.
Double Shoulder Get-ups
Start by lying on your back while
holding two sandbags on your chest. Proceed to sit up and bend your knees and
legs to the side as if you are trying to get them underneath you. Without putting the sandbags down get your
legs underneath you so that your feet are on the floor. Proceed to stand up into a standing
position. Return to the starting
position and repeat for the desired repetitions.
Sandbag
Shoulder Squats
Hold the bag in the crooks of
your arms. Keeping the chest tall slowly squat downwards by placing your
bodyweight on your heels. Try to squat deep in between your legs keeping the
elbows up and don’t let the chest sink down. Drive through your heels to come
back to the start position.
Backward Sandbag Squat
Start by placing a sandbag on
your shoulders. Proceed to squat down
until your upper leg goes below parallel. Your upper body should be forward
slightly, but fairly upright. Stand back up to the starting position and repeat
for the required repetitions. (10-12 reps)
Sandbag Bear
Hug Squats
Start by holding a sandbag
against your chest in a bear hug type hold.
Proceed to squat down until your upper legs go below parallel. Make sure to keep a semi-upright posture and
stand back up to a standing position.
Repeat for the recommended repetitions. (10-12 reps)
Sandbag Bear Hug Walk
Start by holding a sandbag
against your chest in a bear hug type hold. Proceed to walk until you reach the
desired distance. Rest and repeat for
the recommended repetitions. (10-12 reps)
SandBag
Bentover Row
Start by holding one sandbag with
both hands in front of you and the sandbag across the front of your body. Bend forward until your upper back is almost
perpendicular to the floor. Keeping your
low back flat row the bag up to your stomach.
Return to the bent over starting position and repeat for the desired
repetitions.
Sandbag
Overhead Lunges
You may clean and press or
snatch the bag overhead. Once overhead lock your arms in place and make sure
the bag is over the crown of your head. Take a long lead step with one foot and
lunge down, but stick the chest outwards to maintain stability. Drive through
the front heel to the beginning position. Repeat this motion for 12 reps.
Sandbag
Half Moon Snatch
Begin with the bag on the
outside of your legs. Squat down to grab the bag by the ends. Explosively rip
the bag up above your head while transferring your weight to the opposite side.
Repeat back to the original start position. Do it for both sides for 15 reps.
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