Walking with weights has always been a practical and powerful movement! But few people include it in their training menu! Look at those world-class strong men and you will know how powerful it is to walk with weights!
At the same time, weight-bearing walking is one of the very functional training movements. If you don’t have much time today and want to arrange training, this series of movements will definitely be the first choice!
The characteristic of this series of movements is that it can effectively use one of the daily movement patterns that everyone uses: moving, moving with weight.
If you regularly add this exercise to your exercise plan, you will get the following benefits:
Strengthen grip strength - Grip strength has been studied as one of the indicators of a person's muscle strength level, and muscle strength is closely related to the overall health of the body.
Core strength - directly strengthens the core muscle group capabilities needed to "move" the body, and effectively improves daily back pain caused by poor walking habits.
Metabolism - Because the weight-bearing movement series is a training that obviously requires the whole body to participate, it will definitely be of great help to improve the body's metabolism and play an important role in improving the posture.
Joint strengthening - combined with different load-bearing positions and movement methods, it can directly induce the activation of joint stabilizing muscles, which can have a good effect on preventing joint sports injuries.
The following uses pictures and descriptions to introduce you to some of the actions in this series:
Walking with both hands
Hold a heavy object in each hand on the left and right sides. It is required that the heavy object does not touch the body and the shaking is as small as possible. Walk at a slightly slower speed than usual. It is suitable for functional training for people who often need to buy groceries or who love shopping.
Walk with a steady chest
Putting heavy objects on the chest or abdomen, if performed correctly, can strengthen the spine's ability to resist overextension. It is very suitable for people who often need to carry children to do exercises, and can avoid back pain caused by daily bad posture.
Walking steadily with one hand overhead
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It is recommended to use kettlebells. The special center of gravity structure can induce the activity of the stabilizing muscles of the shoulder joint. If kettlebells are used, we usually arrange normal walking + backward walking to improve the balance of training.
Walking cautiously on one side
The weight is only concentrated on one side (or the weight on both sides is different), requiring resistance to external lateral flexion to maintain a neutral spine. Keep your shoulders parallel as usual. It is one of a series of movements that has a high degree of completion, and is very effective and sensible in exercising the "resistance to lateral flexion/rotation" in the core ability!
In addition to daily life,In addition, most sports involve a large amount of trunk rotation. Strengthening this ability can also reduce sports injuries caused by insufficient strength!
Walking steadily with hands overhead
Under this action, not only the stability of the shoulder joint is challenged, but it can also strengthen the spine's ability to resist hyperextension!
Walking on one shoulder
The so-called "porter" training movement, in addition to strengthening the stability of lateral flexion, can also exercise the shoulder deltoid muscle group on the weight-bearing side.