7 Unilateral Moves for Superhero Muscle

7 unilateral action of the superhero muscle

A training side eliminates weaknesses.



Almost all people have an arm or leg that is weaker than the other. This imbalance can be a rock that prevents you from getting the superhero body you want, because you can abandon the aesthetics of your physique and, in the worst case, it will hurt you. Repair? The unilateral formation, In other words, works at the same time.

"Don Saladino, the creator of the Men's Health Superhero Smash Program, said:" There is almost no movement that can make you with both legs. "But most of us have been training both legs."

Whether it's a league baseball, playing basketball with friends or playing a heavy bag in the garage, most of its strength and flexibility will depend on your ability to stabilize one leg and one hand to the time "So, if we do this in life, we should do it in the gym," Saladino said.

Unilateral training will not only reveal which side is weak. This agreement will help you isolate differences, restore balance and increase startup flexibility. When your body feels that it cannot stabilize when you use an arm or leg, your muscles will tighten. This is a defense mechanism that is actually against you, but the more you train unilaterally, the more stable you become, the more possibilities you will have.

Saladin offers the following seven exercises to begin rebalancing your body. Each exercise was performed in 3-4 groups of 8 to 12 repetitions. Use them for existing workouts wherever you see fit. Complete all the specified representatives on one side and repeat on the other side.

Do you want to see this training, as well as all other Saladin superhero sculpture routines? You need Superhero Shred. You can request a physical version of the program or use it as part of our new video streaming platform on-demand All Out Studio for iOS and Android.

1. Single-arm half stage press

Lying on a bench with your right hand holding a dumbbell, just like your normal dumbbell bench press. Slide your body to the right side of the bench to hold only half of your torso. You must work hard to support your core to stay stable in the bank.

Press up horizontally from the chest until your arm is locked. You can stretch your left arm while pressing to help keep your balance.

2. Elevated wood boards.

Hold the dumbbell with your right hand and enter the push-up position with your left hand on the bench. Stick to your core.

Slide the dumbbell toward your hips and do not turn the torso in any direction.

3. Middle shoulder pressure

Hold the dumbbell on the left shoulder at shoulder level and use the right leg to enter the lunge in the front. Lower your body until your left knee is on the floor.

Press the weight to avoid twisting or bending the torso. Squeeze your left hip to help you keep your balance.

4. Overhead Split Squat

Hold the dumbbell in your left shoulder, shoulder forward and step forward with your right leg. By weight

Balance your weights as you release them until the left knee almost touches the ground and then returns.

5. RDL with one leg

Hold the dumbbell with your left hand and stand on your right leg. Pull the shoulder blade back and down (think: proud chest).

Bend your hips back as far as possible to bend your right knee. Your left leg will extend behind you. Keep it as low as possible without losing the waist arch. Keep the spine long from the head to the coccyx.

Squeeze your hips while stretching your hips to get back to your feet.

6. Sorghum with curling dumbbells

Hold the dumbbell with your right hand and lie on the floor. Keep your head, spine, and pelvis in a long line and support your core. Hold this position while curling the weight until your biceps are fully contracted.

7. half-frame, half-frame above

Hold a weight or weights in each hand. Press the weight on the right side to keep the other weight at shoulder level (frame position).

Stand up and support your core. Hold this position as you go. Try to go, or walk for 30 seconds. Repeat 3 to 4 groups.

SEAN HYSON, CSCS
Sean Hyson, CSCS is a prolific exercise writer and author of Men's Heath's Muscyc Encyclopedia.