After a week of not-so-satisfactory work Swimmers I wanted a challenge that involved more real movement and didn’t have to worry about the future of my hips. Then, as if reading my mind, the editor said: “What about the inchworms?”
‘yes! ‘ I shouted, trying not to think of the strangely haunting Danny Kaye songs from old movies. Hans Christian Andersen. Of course, that song has stuck with me since then, but the practice has found a special place in my heart.
What is an inchworm?
This is an exercise that has it all. This is weight-bearing exercise that builds muscle strength, improves flexibility and range of motion, and gets blood pumping. This is a great warm-up exercise, but it also fits nicely into his workout routine. It targets almost every major muscle group and can be done almost anywhere. From a standing position, bend down and walk your hands forward until you’re in a pushup or plank position, then walk your hands back. easy? no. Worth it? Absolutely.
How to do the inchworm exercise
- Stand tall with your feet shoulder-width apart. Inhale from here, engage your core, and as you exhale, bend at the waist and reach your hands until they touch the floor in front of your feet. As you lower your hips, keep your legs as straight as possible. However, if you have to bend your knees to reach the floor, don’t worry or get discouraged. Flexibility varies greatly from person to person, but in any case, this move will increase your flexibility.
- Then walk your hands forward until you’re in a pushup or high plank position. Place your hands under your shoulders and keep your body straight from your heels to your head, without sagging in your midsection.
- Keeping your leg straight, slowly return your hand to your leg and either stand up from it or maintain a bent position. If you do stand up, do so in a controlled manner. Do not attract attention. That’s one rep. Do 3 sets of 5 to 10 repetitions.
A common variation of this move is to keep moving forward as long as you can. So instead of putting your hands back on your feet, start in plank position, move your feet back up to your hands, then bring your hands back in front of you, and so on. Of course, this requires a lot of space. My house doesn’t have a runway, so I focused on the version that doesn’t require more space than the length of my body.
Here’s what happened when I did the inchworm for a week
first day
The first thing I thought on the first day was, “This one is more similar.” Cardio, strength training, and stretching he includes all in one less elegant move. After doing 3 sets of 8, I could feel the effects all over my body: shoulders, upper arms, full back, defiantly stubborn hamstrings, and core (although less than I expected). rice field. I had to bend my knees quite a bit, but I knew my flexibility would improve as the day went on. By the end of the final set, I was out of breath. But I am happy.
Day 2
The second day I worked out early in the morning, which wasn’t ideal as my muscles had their first cup of coffee and my hamstrings were still asleep. This is a good warm-up, but at least make sure you’re awake before trying the inchworm. it asks a lot. This time my movements were more controlled and I resisted the temptation to rush through this exercise, but I was out of breath by the end and he had to rest 30 seconds between sets.
third day
By day three, I was a little daunted by the move. Not that I didn’t want to do it, but that I knew I was being challenged. I think it’s a good way to feel about exercise. I noticed that I was able to keep my legs straight throughout the set and felt the effect on my shoulders and upper back for hours afterwards. But what surprised me was the fact that I didn’t really feel it in my core yet.
Day 4
Day 4: From a pure aerobic standpoint, the movements weren’t as easy – and I didn’t expect it to be – but my form was better and the The effort has been somewhat reduced. I felt stuck doing 3 sets of 10 and needed more reps to challenge me. and my self-esteem.
Day 5
On day 5, I moved some things in the hallway and tried a moving version of the exercise. I felt this more in my hamstrings than anywhere else, but because I was moving forward, the move wasn’t really that hard mentally. (Walking back and forth across the same tiny floor is an inevitable monotony, like rapping in a tiny room where the only art on the wall is a picture of a dog playing cards.) I added 2 more reps to each set. , for the first time I noticed movement in my entire core, but still felt like my other muscles were working harder.
6th day
The next day, I went back to my basic moves, but added pushups to each rep. I wouldn’t be surprised if this made things even harder after a while. I slowed my hands back and found myself bending my knees as I stood up. To my delight, I could see that my core was starting to work better, and of course my chest muscles were getting stronger.
Day 7
In this set of challenges, I can’t recall a single exercise that made me feel more flexible throughout the day and the next day, especially in my back and shoulder muscles, as well as my hamstrings. On the final day he did 12 sets and he did 3, so I think it was a huge success. The inchworm does wonders with just his one move and, despite its name, will take you a long way on your fitness journey. Give it a try. Now, folks: “inchworm, how to measure an inchworm/marigold…” You didn’t think I would suffer alone, did you?
