We are talking about an exercise called “Bear”. It can also be carried out by beginners, but it is important to follow several rules. If you are a beginner, you should start slowly and focus on the right technique to avoid injuries.
It is recommended to start with a modified version or shorten the position of the position of the position while you You will not build up enough power and stamina. As with any exercise, if you feel pain, stop immediately and consult a coach or doctor.
Which muscles are involved?
The “bear” is one of the dynamic fitness exercises and focuses on the center of the calf (core), shoulders, and thighs, while It also improves overall stability and balance. Thanks to the possibility of adapting intensity, this exercise is suitable for all levels of physical fitness – from beginners to advanced.
- Kneel on your knees to the “four” position. Spread your shoulders in the width of the shoulders, hold the wrist directly under the shoulders and spread your fingers on your hands for better stability.
- Hold your head in one line with your spine and look down or slightly forward.
- From this position, lift your knees 8-10 cm from the ground and hold in this position for at least 10 seconds. Breathe regularly. Do not switch your elbows.
You can gradually extend the time of stamina. The advantage of this exercise is that you can repeat it daily and work out at any time, anywhere During the day. You will thank your body for regularity and after a short time you will see great results.
