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Whether you are looking to start a
routine of regular exercises or add an extra oomph to the existing ones, the movements to
strengthen the core they are an excellent starting point. And the
turkish uprisingnot too well known, is one of the best strength exercises that also promises incredible and immediate results.
In addition to the benefits to your core, this full-body move is a great way to
increase spinal stabilization, as well as improving mobility in the hips, lumbar spine and thoracic spine. It’s also great for
increase strength in the
abdominal muscles around the spine, as well as on the shoulders.
If you are a beginner, try this movement
once or twice without weight and then start with
Something light (about three kilos) to make sure your shoulders are stable enough to support the weight above your head. Use a
stronger weight as
develop strength.
How to Do Turkish Raise
The first thing you have to do is
lie on your back with the
Stretched legs and the
arms at the sides at an angle of approximately 45 degrees. Bend your right leg and place your right foot on the floor, a few inches from your buttocks. carry the
right arm towards the ceilingmake a fist with your right hand and keep your knuckles pointed toward the ceiling to help
stabilize shoulders.
Center your
look in your fist. This is where the
weight (if you don’t already have it). You must keep your fist straight
over his shoulder throughout the movement. Then, lean on your left elbow and push the
palm of your left hand facing the floor while bringing your body into a seated position, allowing your abs to do most of the work.
Now slide your
left leg under you, making sure your left knee and ankle are in line with your left hand. move to one
kneeling position with your left knee and right foot on the floor, removing your left hand from the floor as you do so.
While continuing to keep your right arm overhead, press the
right foot on the ground and take the
left leg forward, as if you were doing a lunge. now you should be
standing. Reverse the movements until your back is back on the ground. start with
3-5 repetitions.
Benefits of the Turkish uprising
Performing the Turkish lift correctly ensures that the
quality of your movement is maintained
high while you get stronger due to this
focus on techniquehas been shown to have great potential for
strengthen complex movements with a barbell by reinforcing both form and strength throughout the entire body.
This movement comprises
many smaller steps that take you from lying on the ground to standing up and vice versa. Due to all these steps, the Turkish uprising provides a
low impact conditioning workout but of
High intensity in itself. Just two or three sets of three or four reps on each side will likely exhaust you completely.
The Turkish uprising is a
unique and dynamic full body movement that trains the shoulder in an isometric way. Once you press the weight up to start the movement, your
shoulder it remains
still throughout the lift in an isometric position, even while the rest of your body is moving
from the ground to standing up and back. This hold makes this exercise a potentially powerful tool to help rehabilitate a damaged area while developing the
forcethe
coordination and the
endurance of the whole body.
Very few lifts require as many steps as the Turkish lift. Your
left and right sides will never do the same things during the same repetition. This means that you will have to form
many complex neuromuscular connections to keep you stable, balanced and coordinated. The more you practice the move, the more this whole-body coordination will increase.
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