Chances are when it comes to你的健身程序，你有那个 - 一个例行。你可能是一样的练习即使你在一周内混合它们也是如此。您可能熟悉某些练习，但这并不一定意味着您从做它们做出最好的结果。另外，只是因为一定exercise is popular with other gym goers (or on TikTok)doesn’t mean it’s beneficial or efficient.
“Bear crawls are excellent full body exercises that focus on building core strength and shoulder strength and stability. No equipment is needed so you can perform the exercise anywhere,” Dowd tells SheKnows. “People aren’t doing bear crawls because it requires a level of coordination and can be mentally challenging. It doesn’t seem like a challenging exercise at first glance, but proper form will work the entire body and increase the heart rate.”
Start on the ground with your hands underneath your shoulders and knees directly underneath your hips. Slowly lift your knees off the ground so you are hovering about six inches from the floor.
Turkish Get Ups
Drive through the front foot as you end up in a standing position with your right arm still locked out overhead.
跟随the same pattern as you make your way back down to the starting position. Repeat other side.
“Lower body exercise that activates the glutes and hamstrings with less weight than traditional deadlift and therefore less risk of injury. Single leg training also reduces muscle imbalances which reduces the risk of injury. Improves balance, ankle stability and posterior chain strength. These aren’t popular because single leg deadlifts require a certain level of coordination and many people do not understand the benefits of unilateral training.”
“One of the best anti-rotational core exercises. It builds core muscles that are meant to protect our spine, therefore reducing the risk for back injury. Great core exercise alternative for any健康level. They seem simple at first glance and aren’t as “sexy” as traditional core exercises.”
Start in a standing position, feet shoulder width apart, with a slight bend in your knees and a cable machine to your side.
Grab the handle of the cable machine and hold it tight to your chest.
Chris Acuna, NASM, CPT and trainer at隆隆声拳击in NYC
Acuna wishes you were doing more planks, rows, and deadlifts. “The benefits of planks, rows and deadlifts are huge. I can’t tell you how many times I hear people with back pain or pains on one side of their back. Most times, it stems from imbalances or weaknesses in the muscles of the back. You strengthen the back, you can alleviate muscle-based pain in the back. It’s also key for your balance and posture.”
Acuna recommends these exercises for a few reasons: They’re compound, so they work multiple muscles at once saving you some time and strengthening your body.
“Rows and deadlifts target the backside of your body, which for obvious reasons gets neglected since they are less glamorous and kind of forgotten in a digital age of flashy TikTok workouts, but they’re age-old staples for a reason.”
使用水平加权电缆机的行，从膝盖稍微弯下腰，所以你的背部没有弯曲，但你仍然可以到达电缆。保持腹肌紧靠直接 - 拉回手臂的手柄移动躯干。
“我相信这不是一个秘密运动 - 但是木板在某种程度上与你的核心吸引了很多其他AB练习。他们对你的核心张力，而不是屈服于它们成长。保持你稳定的平衡也招募了我们不考虑的小小的肌肉，从而让你更强大！“
For a standard plank, place your forearms on the floor so that your arms are parallel to your body and aligned below the shoulders. You can either place your palms flat to the ground or clasp your hands together — whatever is more comfortable.
Before you go check out our favorite at-home gym accessories that won’t break the bank: