Most people interested in fitness have advanced their gym goals around some form of getting bigger, faster and stronger. You can’t really be any of those things or do anything if you can’t do one simple task: get up off the floor.
That sounds simple for people who regularly lift heavy objects, run long distances, and jump as high as possible. But practicing this basic action with an exercise like the Turkish pose is a unique opportunity to demonstrate essential physical qualities. The Turkish stand requires you to lift yourself off the ground into a standing position and then lower it, holding a heavy object above your head the entire time.
It may sound easy compared to other physical challenges, but this complex, comprehensive move may challenge you more than you expect, and it may also be more helpful than you expect. ‘Understanding how Turkish people dress will teach you a lot about yourself,’ says Men’s Health USA director of fitness Ebenezer Samuel CSCS ‘It can reveal some injuries and it can reveal some areas where you’re not strong that you should really be working on to strengthen.’
Benefits of Getup Türkiye
Turkish dressing requires you to perform some common but necessary daily activities: lie down, lift yourself up, stand up and then lie down again. Move methodically, especially when you start to gain weight.
Mastering Turkish makeup will help you:
- Increase shoulder stability
- Strengthen your whole body, especially when you perform a variety of movements
- Develop more core and rotational strength.
“So this ended up being a great functional move, forcing us once again to execute on that basic idea of getting up off the ground,” Samuel said.
Who should make a Turkish outfit
For many different reasons, Turkish dressing is a great tool for everyone. It can be great for experienced athletes and lifters to help develop better shoulder stability and rotational strength. It is also beneficial for less experienced gym goers or older people who don’t necessarily want to build muscle.
In these cases, Turkish dressing should be considered more of a testing mechanism as it can be a sign of injury, mobility issues, and other physical weaknesses . The important thing is that this exercise isn’t necessarily the best choice for building muscle and strength, so it’s not the type of movement you would use to gradually increase your overload during each workout session.
Muscles participate in Turkish costumes
Turkish dressing is a full body movement. Nearly every muscle involved in this lying and standing movement from the legs to the body to the chest to the shoulders to the arms is needed to complete just one repetition. You can even grip effectively because holding a heavy object above your head tests your wrists and fingers.
Again, although it works every muscle, the Turkish press should not necessarily be considered a muscle or strength building exercise for any specific body part. What you will gain, however, is a better test of your core stability, an essential fitness element for any fitness goal you may have.
What equipment do you need to make a Turkish costume?
The Turkish Way is flexible enough that you can benefit from using just your body weight (although the main goal is to try to hold an implement that’s half your body weight ).
You can also use dumbbells and dumbbells, and even try using a full, open water bottle if you want to get creative. However, the kettlebell is probably the most popular and effective tool for performing the Turkish pose due to its design, which helps keep your shoulders in a nice and stable position throughout the movement. Kettlebells offers a variety of options, including a bottom-up Turkish outfit, which will really challenge your stability.
How to make a Turkish outfit
- Start in a lying position, holding a kettlebell directly above your body. (Throughout the entire movement, be sure to never take your eyes off the kettlebell.) With your wrists slightly bent across your body, make sure your wrist, elbow, and shoulder joints are stacked. Hold this position throughout the movement.
- With your leg bent on the same side (the person holding the kettlebell), place your foot on the ground, while pushing your opposite hand (stretched out) into the floor as your opposite heel extends away from your torso and onto the floor.
- In a slow, methodical motion, push your loaded shoulder up and across your body, while using the opposite elbow to brace your body. Maintain the stacked position while observing the bell. Using your core, extend your torso up while lifting your elbows and placing your hands on the floor.
- Squeeze your glutes while keeping your eyes on the kettlebell as you perform a glute bridge and begin to push up. You should stretch your body higher, both wrists and arms at the same time. and the shoulders remain stacked.
- From here, slide your back leg until you’re in a kneeling position, while keeping your eyes on the kettlebell. Now, using your core, this move will require great oblique strength, straightening the back leg until in a lunge position. You have now completed the first half of the move.
- From there, do the same in reverse, gently and slowly until you return to a lying position.
“Again, it was a very slow and methodical movement,” Samuel said. ‘It’s the type where we stick with each step, keep our eyes on the bell, keep building tension and keep pushing whatever load we have as high as we can to keep our bodies nice, tight and keep yourself strong. . And eventually, it becomes a very, very expensive move and becomes something you can do in a lot of workouts.’
How to incorporate Turkish exercises into your workouts
For many people, it is best to use Turkish dressing once or twice per month as an assessment tool. In this case, you are not using the move to get stronger but instead to identify weaknesses in your movement style.
You can also divide the Turkish outfit into separate sections if you find yourself getting stuck at certain points. For example, if you find your form gets stuck when maintaining a stacked position or when you bridge or even slide your legs into a lunge position, you can only do those specific sections a few times to Strengthen that weak area.
Three sets of about 8 to 10 repetitions of the problem position should be enough to break up the struggle. This will help build a stronger mind-body connection, then come back in about a month and check in with yourself.
You can do the Turkish more often, but remember that you won’t build (as much) muscle or strength.
Best sets and reps for Turkish exercise
If you are one of those people who like to combine Turkish outfits more often, you can add it to your warm-up. Start with three to five repetitions on each side for three sets, using a moderate weight, and work your way up. This is enough to activate your CNS.
Still not enough? Then, incorporate this movement into one of your workouts by choosing a difficult weight and doing about three sets of about three to five reps each.
“Your body will feel great and again you exercise that great basic idea that we all know you get up off the ground every time you need to get up,” says Samuel.
From: Men’s Health USA
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