When you want to strengthen your core, build upper body strength, or add lean muscle mass, a yoga block isn't the first piece of gym equipment that comes to mind. Nevertheless, this $10 accessory from his will not only level up your yoga routine, but also increase your intensity during bodyweight exercises.
Yoga block strength exercises are a great way to enhance bodyweight training or resistance band training. You can do it anywhere as long as you have a yoga block or two on hand. So you don't have to worry about dumbbells, kettlebells, or gym machines.
If you're not convinced, check out these three ways to perform bodyweight exercises with perfect form and why you should choose Yoga Block the next time you need some workout inspiration.
These aren't sit-up exercises, but they can work your core and upper body. If you don't have a yoga block, try using a book or pillow instead. Even better, have two! Here are some exercises and workouts you might want to try.
What are the three yoga block strength exercises?
1. Hand release push ups
For a hand release pushup, lift your hands off the floor, lower them back down, and push them up to the starting position. The upper body generates force from its own weight and learns to apply more force to push the body off the floor without using momentum or partial range of motion.
Your hips and thighs should not touch the floor, so if you're new to the exercise, a yoga block can help you elevate your body and close the gap between your chest and the floor.
how:
- Start in a push-up position with one yoga block placed horizontally or vertically between your shoulders.
- Train your core and check your alignment. Your hips should be in line with your shoulders, and your shoulders should be directly above your wrists.
- Bend your elbows and lower them toward the floor.
- Place your chest on the block and lift your hands off the floor.
- Look on the mat. Tighten your glutes, core, and quadriceps to prevent your lower body from dropping and maintain a straight line from head to toe.
- Place your hands down again and push away from the block to the starting position.
To progress through the exercise, place two blocks shoulder-width apart under your hands on the lowest setting. Lower your chest to the floor, release your hands from the block, return to the starting position, and push up to the starting position. Deficiencies caused by blocks make it difficult to perform exercises.
2. Tricep dips
Place a large block vertically behind your body, or use two blocks shoulder-width apart. The triceps burner also activates your pectoral and shoulder muscles.
how:
- Start by raising your hands onto a block behind you, or use a raised, stable surface.
- Place your feet on the floor hip-width apart and keep your legs straight.
- Engage your core and lift your hips into a reverse plank position.
- Your fingers can point toward your heel or slightly outward.
- Bend your elbows behind you and lower your butt toward the floor.
- Pause, raise your car and stretch your arms. Keep your hips still so your triceps work.
Here's a detailed explanation of how to do triceps dips. A yoga block increases your range of motion as your butt moves further down, helping you maintain muscle tone for longer.
3. Triceps push-ups
Ideally, you should use two yoga blocks for this exercise, but you can also practice with one. The narrow arm position emphasizes your triceps and helps strengthen your arms while targeting your pectorals and anterior deltoids (the front of your shoulders).
how:
- Place a yoga block under each shoulder (you can use one if you don't have two). If you can do chest-to-floor pushups, choose the lowest block setting, or start with the highest setting if you're learning.
- Start in a push-up position with your hands directly behind the blocks, slightly narrower than shoulder width apart.
- Bend your elbows and lower towards the block. Tighten your stomach and try not to drop your hips.
- Touch the block with your shoulder and push it to the starting position.
If you like, place a yoga block under your hands narrower than shoulder-width apart and perform triceps push-ups from a high position by lowering your chest to the floor. The first variation puts more effort into your triceps and helps you track your shoulders properly and keep your elbows in line.
Why can't I get muscle definition?
First, muscle definition does not necessarily indicate strength. People with high body fat percentages may look lean but are very strong, and people with low body fat percentages may look lean but have little training experience.
Building strength and muscle mass are two different processes and are not mutually exclusive (we're talking about hypertrophy and strength training here). How defined you look depends on training and growing your muscles and lowering your overall body fat percentage.
After all, the less body fat you have, the more muscle you will see. It's also worth noting that factors such as lifestyle and genetics influence body composition, so it's a good idea to have a solid understanding of your body fat percentage and why it matters.
Benefits of bodyweight training
Exercising with weight increases your functional fitness by strengthening the muscles, joints, ligaments, and bones that support healthy movement. Regular bodyweight training can also improve mobility and overall range of motion while building relative strength (the ability to produce force relative to body weight), which is desirable for athletes and athletes. .
Consider your strength compared to your body size. The higher your relative muscle strength, the more control you can move your body in space, for example, when running, gymnastics, or jumping. You can add yoga blocks to these calisthenics to enhance your bodyweight training.
Yoga block: benefits
Yoga blocks can help improve posture and alignment during yoga classes, but they can also make bodyweight strength training difficult. As if the world didn't have enough curvy gym equipment, now this humble yoga block has been weaponized to increase muscle activation and increase strength.
Although you can master the above exercises with just one block, we recommend purchasing a set of two if possible. They can be helpful even if you don't practice regularly. However, a book or a cushion will suffice.
3 movements yoga block upper body workout:
20-15-10-5-3
10 minute time limit
It's nice and simple. Set your timer for 10 minutes and repeat the three exercises 20 times. Repeat 15 times per exercise, taking short breaks as needed. For each exercise he continues the above repetitions until he completes three repetitions. If you repeat a workout, be sure to keep the timer the same and record your finishing time.
