Farmer Walking is a forgotten classic. Compared with movements such as bench press and squat, its appearance rate is extremely low. Even athletes with a certain level of fitness have rarely used this movement.
Although it has been forgotten , but it does not prevent it from becoming a practical and powerful action!
In terms of training benefits, it can help us improve body muscles, strengthen grip strength, develop trunk stability and burn a lot of calories!
At the same time, the farmer's walk is a very functional movement, and its movement characteristics The reason is that it can effectively carry out one of the daily movement patterns that everyone uses: moving, moving with weight.
Imagine that when you come back from the mall with your hands full of goods, it is actually a farmer’s walk!
There are many variations of the farmer's walk. 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. For example, the hexagonal bar farmer’s walk, barbell plates, one-handed farmer’s walk, etc. introduced earlier!
What I want to introduce to you today is: Z-shaped farmer’s walk!
Traditional farmers’ walks follow a straight line on the moving path. In fact, we can change the taste and try the following folded Z-shaped farmer’s walk!
Such a farmer's walk has The following benefits:
1. Adding turning and direction changes in high-load weight-bearing movements requires very high requirements for your trunk stability, especially anti-rotation and anti-lateral flexion core strength, because The weight is trying to pull your body out of alignment and you need to work hard to maintain a stable neutral spine
This has a big impact on the most difficult part of any farmer's walk for athletes looking to speed up and slow down. It's the starting and stopping part that makes moving the weight much easier
2. Increases total body muscle tone
Very little. There are exercises that require this kind of muscle tone and whole-body tension to keep the body in control of the load. If your gym has limited space, the Zigzag Farmer's Walk is a good one.
4.Compared with the straight farmer's walk, you don't need to load too much weight, it is kinder to the joints, but it is equally stimulating to the muscle tissue!