Walking ceased to be a daily and basic activity to transform into a powerful force toolcoordination and integral well -being. Inspired by rural work, animal movements and millenary traditions, the types of walks that were most popular are of simple appearance, but have forceful foundations and benefits.
Three Success cases: the farmer’s walk, the gorilla and the Afghan They are, to name, some of those that gain more and more land in gyms, outdoor routines and functional practices. Are They challenge the body from stability to breathingwith benefits that transcend the merely aesthetic.
In the world fit It is told “farmer’s walk” (Name in English) and it is an exercise mainly of strength and conditioning that It implies walking a certain distance while a heavy load is held in each hand.
His name is based on the work carried out by agricultural workers carrying heavy objects, such as buckets, tools or products while walking long distances. He was now adapted to physical training contexts in gyms and routines, where he causes furor.
Julieta Coronado, a medical athlete of the UBA (MN 171616), explains that in doing so The muscle groups of the upper train are activated (Trapecio, deltoid, biceps, triceps, fingers and wrist flexors), the muscles of core, In order to maintain the stability of the trunk and the lower train muscles (buttocks, hamstrings, quadriceps, gastrocnema, feet and ankles).
“Simultaneously involves central body muscles in addition to implying coordination, balance and grip force”says. “It is whole body and integrates posture, motor control and resistance under load, being also functional, that is, it is a movement that we do in everyday life,” continues crowned.
It is a Set of movements inspired by how primates move. Their followers recognize the positive effect they have on Hip mobility, shoulders and wrists. In addition to being a playful and uncomfortable exercise, the main groups of body muscles work, including the core.
It starts in a low squat position with both slightly more separately planted heels than shoulder width and the knees in the same direction as the fat fingers of the foot. The column must be maintained neutral without hiding to activate the core.
Once that is done, the body begins to swing from one side to another allowing the arms to become heavy, but keeping their shoulders back. The hands are positioned in front of one and The greatest force to perform the movement is made with the body’s core.
-The legs must follow the movement of the torso and arms and it is suggested to perform the exercise in one direction and then return in the reverse way.
According to investigations, doing this movement – at least for a few minutes – could be just what is needed to Increase strength y Better mobility without help from external elements such as weights or gym machines.
“Emulating the movements of the gorillas, the ability to maintain balance, coordination and mobility that, after all, end up being undisputed benefits For the body, ”says the athlete and director of the Diploma in Pediatric Sports Medicine of the Favaloro University, Santiago Kweitel (MN 93789).
Take inspiration in the Afghan nomads who evolutionarily acquired the ability to walk distances of approximately 700 kilometers in just 10 days and without the need for great physical effort.
The technique is based on Coordinate the rhythm of the steps with that of breathing. Specifically, to do it A proportion of breathing per step of 3-1/3-1 must be followed.
According to the French Afghan march schoolthese are some of the benefits that can be acquired when walking like Afghans:
Also, Dr. Kweitel explains that The most common way of oxygenation is usually more thoracic while that of the Afghan walk tends to be abdominal.
“Mobilizes the diaphragm more because it comes out of breathing mechanization To make it part of the exercise, ”he concludes.
