The transportation of farmers is a simple simple but extremely effective exercise. Include taking heavyweight in each hand and walking a specified distance or for a specified period of time. Although it may sound simple, this workout is a full -body exercise that offers many benefits, including improved traction force, core stability and cardiovascular preparation. In this complete guide, we will explore everything you need to know about farmers carry training, including their benefits, their variants and how they are integrated into your routine.
What are farmers who exercise workouts?
Farmer’s transfers, also known as Farmer rides, are a type of loaded carrying exercise. The condition is simple: lift a heavy object in each hand, maintain good posture and walk for a specified distance or time. Despite their simplicity, the farmer conveyed the challenge of almost every muscle.
The main muscles were working:
- Handle power: Fusp muscles and hand strength.
- Core stability: Abdominal, oblique and lower backs.
- Legs and gluts: Squares, hamstrings and gluteus maximus.
- Upper part of the body: Table, shoulders and upper back.
Benefits from Farmer carry workouts
1. Improved adhesion force
One of the separate benefits from the transfer of Farmer is the development of the handle force. This is crucial not only for fans of fitness but also for athletes and people in manual jobs. A stronger handle can enhance performance in other lifts, such as deadlifts and pull-ups.
2. Basic stability
The farmer’s transport requires that he stand upright while keeping heavy weights. This is involved in the muscle cores to stabilize the spine and to prevent the slope from the side to the side. Over time, this can improve the overall strength of the core and reduce the risk of lower back injuries.
3. Preparation
Since Farmer simultaneously carries many muscle groups, they provide an effective full -body training. This makes them ideal for people who want to maximize their training time.
4. Cardiovascular benefits
Walking with heavy weights increases heart rate, providing a cardiovascular challenge. Over time, this can improve durability and help burn calories.
5. Functional force
The farmer carries daily activities, making them one of the most functional exercises. They help improve the balance, coordination and ability to handle heavy loads in real -life scenarios.
How to properly execute farmers
The correct form is essential to maximize the benefits of the farmer and reduce the risk of injury. Follow these steps to perform the exercise safely:
- Choose your weights Choose dumbbells, kettlebells or farmer handles with a difficult but manageable weight.
- Lift weights Stand with your feet shoulder width. Bend on the hips and knees to lift the weights, keeping your back straight and chest.
- Maintain good attitude Once you are standing, make sure your shoulders are pulled back, your chest is raised and your core is involved. Avoid hitting or touching one side.
- Walk Take small, controlled steps. Keep your core tight and breathe firmly throughout the movement. Walk for a specified distance (eg 20-50 meters) or time (eg 30-60 seconds).
- Set the weights safely After completing your set, bend on the hips and knees to reduce weights on the ground by control.
Farmers’ variants carry
1. Classic transportation of farmers
Traditional FC includes maintaining equal weights in each hand. It is an excellent starting point for beginners.
2. Suitcase
Keep a single weight in one hand as you carry a suitcase. This variant increases the demand in your oblique and improves side stability.
3. Generally
Press the weights over the head and walk. This challenges the stability of the shoulders and the power of the core.
4. Retention front shelf
Keep the weights in a front shelf position, with weights resting on your shoulders. This variant involves the core and the upper back more intensively.
5. Transfer of Zercher
Keep the weights on your elbows fraudulent. This variant aims at biceps and core while provocative attitude.
6. Sequential transportation
Use different weights in each hand. This asymmetry forces your core to work harder to maintain balance.
7. The transport of farmers with obstacles
Walk around cones or other obstacles. This adds an element of agility and coordination.
Farmer’s planning carries your workouts
Farmer transfers can be integrated into your training routine in various ways:
1. Warm -up
Use light weights for FC at the beginning of your workout to activate your core and warm your handle.
2. Drafting
Include Farmer’s transfers your strength training sessions using heavy weights for shorter distances.
3. Preparation circuits
Farmer’s addition carries a circuit for a full -body challenge. For example:
4. Finisher
Finish your workout with a farmer’s transfer terminal. Use moderate weights and walk for maximum distance to failure.
Sample of Transfer of Farmers Transfer
Farmer’s training for beginners
- Warm-up: 5 minutes of light heart
- FC: 3 sets of 20 meters with moderate weights
- CONSTRUCTION OF STATE: 3 sets of 20 meters per side
- Cooling: Tentarium
The Transfer of Transfer of the Intermediate Farmer
- Warming up: dynamic areas and light heart
- Carry’s Carry: 4 sets of 30 meters with heavy weights
- Front Rack Carry: 3 sets of 20 meters
- General Transfer: 3 sets of 15 meters
- Cool:
Advanced Transfer of Farmers Transfer
- Warming: 10 minutes of mobility work
- FC: 5 sets of 50 meters with maximum weights
- Carry Suitcase: 4 sets of 30 meters per side
- Zercher Carry: 4 sets of 20 meters
- FC with obstacles: 3 sets of 40 meters
- Cooling: Yoga also puts a deep stretch
Common mistakes and how to avoid them
1. Muddy
Keep your shoulders back and set up. A rounded back can lead to an injury.
2. Abnormal steps
Walk with small, steady steps to keep control. Avoid rushing.
3. By choosing the wrong weight
Start with weights that cause you, but do not endanger your form.
4. Neglect of basic commitment
Actively activate your core throughout the movement to maintain stability.
5. Inappropriate adhesion
Keep weights firm but not so tight that causes wrist stem. Use chalk if needed for handle support.
Equipment for farmers carry
1. Dumbbell
Accessible and versatile, dumbbells are an excellent choice for FC.
2. Kettlebells
The design of their handle allows for a safe handle, making kettlebells perfect for this exercise.
3. Farmers’ transfer handles
Specialized handles allow you to load heavier weights, making them appropriate for advanced lifters.
4. Trap bar
A trapping rod provides a balanced handle and allows heavier transport than dumbbells or kettlebells.
5. Sand bags
For an unusual twist, use sand bags. It is harder to catch, adding an extra challenge.
Farmer’s Carries is a versatile, functional and effective workout that should be part of the enthusiatt routine of any exercise. Whether you are a beginner or an advanced athlete, the numerous variations and benefits of this exercise make it suitable for anyone. By incorporating FC into your workouts, you can improve traction force, core stability, cardiovascular ability and overall functional strength. Start experimenting with different variations and watching your strength and endurance levels rising!
