Turkish lifting with a kettlebell or dumbbell is an excellent functional exercise that develops the muscles of the whole body, trains coordination and balance. Performing lifts will require you basic physical training and some experience with weight. Exercise is actively used in crossfit and weight lifting.
Benefits of exercise
The Turkish rise is a whole sequence of movements that must be completed in order to get out of a prone position with a weight in an outstretched arm, and then return to it. Even doing it without weight is not an easy task. In different phases of the exercise, the muscles of the cortex, shoulders, legs, arms are included in the work. In other words, the main advantage of lifts is that they load all the muscles, forcing various muscle groups to work in a coordinated and coordinated manner.
In addition, the inclusion of exercises in the training program will allow:
Make tendons more flexible and joints mobile. Strengthening the shoulder joints and arm muscles, in particular. And this helps significantly when performing other strength exercises, such as an army bench press (this is a bench press standing up or sitting up), raising arms, etc.
Learn to keep balance, execute movements in a consistent manner.
Burn a large amount of energy, which is important for weight loss.
It is also worth noting that with injuries of the shoulder joint it is better to refrain from Turkish rises. Either do them without weights or use a weight or dumbbell of minimum weight.
When describing a technique, it is important, on the one hand, to divide a complex movement into several phases, so that it is easier to navigate in the sequence of their execution, and on the other hand, not to overly tighten the instruction so that when reading the last lines the first ones are not forgotten.
So, the Turkish climb with a weight is done as follows:
Starting position. Lying on the floor, legs and arms extended, a kettlebell is standing near the shoulder. The hand with the weight is working, the second is the supporting one.
Turn around, take the kettlebell and lie down on your back again. We turn to the side of the kettlebell, take the shell by the handle with both hands, and return to the back.
Squeeze the weight up with one hand. We lower one hand to the floor, and the other we do a bench press. We fix the sight on the projectile.
Bend your leg and stand on the elbow of your supporting arm. The leg from the side of the hand with the weight should be bent at the knee and steadily put on the floor on the foot. To rise due to the muscles of the press and lean on the elbow of the free hand.
Straighten the supporting arm and tear the pelvis off the floor. Twist the case even more, straighten the supporting arm. Leaning on a hand and a leg standing on the floor, unbend the body and raise the basin above the floor. The position of the working arm does not change - it is still extended upward.
Bend your free leg under you and put on your knee. We still bend the unused leg and bring it under ourselves so that it kneels.
Tear off the supporting arm from the floor and straighten up. We transfer the weight from the supporting arm to the legs and tear it off the floor. Raise the housing vertically. We stand on our knees and feet, as if lunging, they sank to the floor.
Stand on both legs. We transfer the weight to the foot, stand on both legs, stretch up.
Half of the exercise is completed at this point, however, in order to complete the cycle to the end, it is also necessary to lower correctly. All movements are performed in the reverse order:
Take a wide step back and kneel down. We set aside the opposite arm with the kettlebell leg back, descend into the lunge, and then onto the knee.
We bend back, putting a supporting hand on the floor, and straighten the leg standing on the foot.
We pull the second leg out from under us and stretch it forward.
Lower the pelvis to the floor, bend the supporting arm at the elbow.
We lay down in a horizontal position. We keep the weight on a straight hand, you do not need to put it on the floor. From this position, the next rise begins.
When you need to change your hand during the exercise, this is done in a standing position, at the highest point of movement.
Perform the exercise 5 times on each side in one go. There may be 2 or 3 of these approaches, depending on your level of training.
Here are some helpful tips to help you get the most out of your workouts:
To maximize the emphasis on the shoulders, the Turkish lift can be combined with exercises such as the dumbbell bench press (army bench press), lifting the arms to the sides , standing and leaning.
Put the lifts at the beginning of the workout, while your muscles are not tired of another load.
Do not bend the hand in which you hold the weight.
Work out the technique with a shell of minimum weight and only then increase the weight.
With regular exercise, lifting or, as it is sometimes called, a bench press in Turkish, will allow you to pump the muscles of the whole body and work out good coordination.