Facing away from the tire, place your hands on the floor slightly wider than shoulder-width apart. This exercise really takes floor push-ups from beginner to advanced. If the movement is too easy, add a plate to your lap or use it as an "active rest" in between other tire-based exercises. This is one full repetition.īenefit: This exercise is the same as a bench dip-it's a slow, controlled movement to work your triceps. Bend at the elbows into a 90-degree angle while lowering your body slowly until your bottom almost touches the ground. Place your feet approximately half of your body length in front of the tire. Rest the palms of your hands on the tire with your arms fully extended. As your vertical jump improves, test yourself by gradually increasing the height of the object you're using.įacing away from the tire, place your arms behind you. Consider this practice.īenefit: Tire jumps are a functional exercise that can help improve your explosiveness for running and increase your vertical jump. While the tire has some give to it, landing too heavily can hurt your knees upon impact. Both feet should land softly on the tire. Your arms will naturally swing backwards and return forward as you leap onto the tire. Squat down slightly, as if you're going to jump straight into the air. Face the tire with your feet shoulder-width apart. Lay your tire flat on its side like a box. The weight of your tire will help you determine the reps and sets in your program.īelow are some of my favorite exercises and their benefits. Again, consider what's most realistic for you and how you like to train. Once you've got your weapon of choice, you can throw any or all of the following exercises together in a full circuit-style workout, or you can do them individually. Safety is top priority, so stick with a size that's realistic for you. Keep in mind that, if you want to rep it out, you can still have an effective workout with a relatively light tire. (I weigh 105 pounds, and my tire is roughly 200 pounds.) For men, 300-500 pounds is great to kick your workout into high gear. For women, I suggest anywhere from 100-300 pounds, which will vary depending on your strength and goals. The next step is to consider the weight you want to use.
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