2023-12-24 10:16:39
Yes, at Men’s Health we like to move well, but we would be lying if we said we didn’t want to look good aesthetically. That’s why it’s time to inject a little poison into your training with this new movement.
“It’s called the Viper Press because you curl up, sitting up and ready to move forward,” says the movement’s coach, Richard Tidmarsh. The exercise incorporates the best elements of a crunche and a press, targeting your core, shoulders and arms.
Hip extension improves mobility in the spine and hips, freeing the joints most susceptible to the pitfalls and effects of a sedentary lifestyle. And it’s great for all muscles.
Try five sets of eight reps at the beginning of your training for four weeks, and you can achieve both dynamic movement and a strong core to be proud of.
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The best exercise you’re not doing is called the ‘Viper Press’
1/ Arrodíllate
Start in a kneeling position on the floor and stand with two dumbbells held at your collarbones in the position pictured. Keep your elbows high to activate your shoulder muscles right from the start.
2/ Roll up
Slowly sit your glutes back on your heels and lean back. Support the two weights on your chest by contracting your abs. Hold this position for a second to ensure you have full control.
3/ Attack
Now, you squeeze your glutes tightly to push forward through your hips. This will bring you back to your knees. As you do this, loosen your abs until you are as tall as possible. You’re not done yet.
4/ The final push
In one fluid motion, use upward momentum to push the weights overhead. Slowly lower yourself to your shoulders and on the next repetition do just one stop.
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