Do you like lifting dumbbells? Well you may very well stop after you read this (unless you are in the bad habit calling your friends and workout partners "dumbbells"). I want to share a method of strength training that is somewhat common in wrestling rooms but is not otherwise commonly known elsewhere.
- Never, ever use children or animals for your buddy lifts. Even if they have soiled your favorite pair of shoes or ruined an expensive piece of furniture, they are off limits for this activity. Only use partners that can make fully informed decisions regarding participation and their own welfare.Tips for your success:
2) Fireman's CarryThe person to the right of you will place their feet on your shoulders. This will create an unbroken human chain when done correctly. Once in position, everyone will do push-ups in unison until the "weakest link" in the chain can continue no more.1) Leg PushingStand at your partner's side, squat down and hug your partner's leg with a classic dead-lift posture (your hips underneath you and your head up). For the most efficient grip, make sure both palms are facing up, and one on top of the other. This is almost as if you are doing a bicep curl with your hands together when done correctly.4) Reverse Lift- Get out in your garden and exercise at least 3-4 times a week.This exercise can be done for reps or you can walk for distance.More Advanced Buddy LiftsDublin is now one of Europe's premier locations. Ireland in general has embraced the common European community but is still quintessentially Irish. Whether you visit Dublin for business or pleasure make some time to explore this wonderful city. It is both modern and energetic with its old traditions are all around.Lift your partner with your legs, swinging him forward as you stand upright. Repeat from the beginning position with your partner lying completely flat.
- Don�t forget the added benefit of growing your own healthy fruits and vegetables and your yard will look beautiful from all of your hard work!
4) HoneymoonsLive weight actively recruits compensatory and stabilization muscles in a way that "dead" weight does not. It is these oft under-used stabilizers that you will want to be careful with so as to avoid injury until you are familiar with lifting with a live weight. There is much here that an experienced weight lifter will find familiar but lifting with a live weight must be felt to be truly understood.Once you are in position and have hold of your partner securely, kick both legs over their body completely while holding tight. When done properly, you will end up on the other side of your partner with your belly to the ceiling and your head underneath their ribcage. From here, kick back over to the position that you originally started from. Flip over like this as many times as you safely can.You repeat this 15 times for beginners, eventually working your way up to 50 repetitions per set.As long as you can abide by these guidelines I think you are really going to enjoy learning and performing these buddy lifts!Intermediate Partner LiftsAfter assuring your partner that the name of this exercise in no way reflects your personal estimate of their character, grab them from behind in a bear-hug around the waist (both of you should be facing the same direction now).These progressions are a little more complicated and should be practiced only after the aforementioned buddy lifts are mastered.You CAN lose weight by gardening ~ eat less and move more! The following list shows what a typical man weighing 180 pounds will burn in 30 minutes of activity. If you weigh more you can burn even more calories!
- Watering lawn/garden~61
- Raking~162
- Bagging leaves~ 162
- Planting seeds/seedlings~ 162
- Planting trees~ 182
- Weeding ~ 182
- Clearing Land ~ 202
- Digging, spading, tilling~ 202
- Laying Sod~202
- General gardening~ 202
- Chopping wood~ 243
- Gardening with heavy power tools~ 243
- Mowing the lawn with a push mower~243
- Shoveling snow~ 243
- Shoveling heavy snow~ 364 cals
Most people should be familiar with this even if they haven't done this since childhood. Once your partner jumps on your back you have 3 basic options:Another long forgotten gem from childhood, this one is performed by walking on your hands while your partner holds your feet. To make it challenging, do a push-up between every step or try doing this exercise up and down a flight of stairs. It ain't rocket science but it will definitely challenge you and put some fun back in your work-out!This is a classic lift practiced in Greco-roman wrestling. With your partner lying flat on their stomach, kneel to one side of them. Wrap your arms around their waist and clasp your hands together underneath their body.Dublin on the East Coast of Ireland has come a long way since Molly Malone was immortalized in the famous song and has now become a statue close to the Main shopping area of Grafton Street. Erected to commemorate Dublin's own millennium, a statue of Molly Malone pensively stares at passers-by on the southern end of Grafton Street. Ever ready for a comic put-down, Dubliners immediately christened the well-endowed Molly "the tart with the cart."For a more advanced workout, have your partner get on all fours and jump over the higher obstacle that they now present.Have your partner lie down on their back. Now step around so that you are standing over them with one foot on each side of their head. Their left hand grabs your left ankle and their right hand grabs your ankle.3) Taking Out The TrashIf your schedule allows there are some interesting day trips which you can take from Dublin. To the North West is the Boyne Valley. There is historical evidence in this area dating back to 6000 B.C. New Grange passage is said to be the oldest man made structure in the world dating to 3000 B.C. The Wicklow Mountains to the south of Dublin are sparsely populated and enjoy a slow pace of life. The monastic settlement of Glendalough in the middle of the valley dates to the 6th Century. Founded by St. Kevin this is a powerful, peaceful, beautiful place and well worth a visit. You can take a trip to the Curragh of Kildare for a flutter on the horses. The Curragh consists of 4000 acres and is home to over 60 race horse trainers. It has produced some of the most expensive race horses in the world with prices running into 7 figures.2) Piggy Back RideAs with any exercise program, check with your doctor before starting. Make sure you are dressed properly and that you stretch before beginning. If you aren�t used to exercising in the garden or have been relatively inactive all winter, start slowly.The Basics: Start HereStand directly above your partner as they lie face down. One foot on each side of them reach under their belly and clasp your hands. Assume a classic dead-lift posture with your head up and your hips underneath you.Think of the classic image of a groom carrying his bride across the threshold. Lift your partner like this and then:
Don�t lift objects that are too heavy for you. If you injure yourself, chances are that you won�t be able to continue to garden for exercise and weight loss.Your partner gets down on all fours. You get to one side and reach underneath with both arms, grabbing their far ribs. Now place your chin on their back on the far side of your partner's body.Like I mentioned earlier, we only need to change the way you think about outside chores. See I am falling into the trap too, I just called them chores. Instead, you should think of them as outdoor exercises that are designed to enhance the condition of your body and help you lose weight.This is for when you have more than one partner to work out with. All participants assume push-up position in a circle. Place your feet on the shoulders of the person next to the left of you. Be sure to place the shoe-laces portion of your feet on your neighbors back, not the tip-toes.Continue your outdoor exercise routine even after you last blooms have faded. Shoveling the snow, raking leaves, and splitting wood are great calorie burners that will lead to weight loss!2) WheelbarrowRegarding safety, please follow these basic guidelines when lifting "live" weight:Now walk a distance, say 100 meters forward then switch positions. Now have your partner carry you back.Face your partner. Pull your partner onto your shoulders by grabbing their same-side bicep (e.g., your left hand grabs their right bicep) then duck your head underneath that same side armpit (e.g., their right arm).Dublin's coastline, wild willful and rugged, can be explored by bus or train journey from the City Centre. The Irish people's Celtic heritage thrives in their creative spirit and love of music. The pubs around Dublin are full of life and everywhere you go you will experience the warmth, charm and gentle humor of the inhabitants of this tiny land with a turbulent history.Start with weeding, watering, and planting seeds. As you feel yourself getting stronger you can increase your gardening repertoire to include: pruning, heavy digging, hoeing, pushing a loaded wheelbarrow, or mowing the lawn.Do as many as you can until you can reach 50 repetitions without trouble.Take some time to visit Trinity College, the oldest university in Western Europe founded in 1592. The university houses the Long Room home to the Book of Kells. The Book of Kells is one of Dublin's most popular and significant visitor attractions. Dating back to around 800AD, it is considered to be one of the most beautiful religious manuscripts in the world. Written on vellum, it contains a Latin text of the four gospels in script accompanied by whole pages of detailed illustration. The book has been on display since the 19th century and has the dubious honor of having been defaced by Queen Victoria. A decorated page and a page of script can normally be seen when you visit.From here you can walk for distance, perform squats and/or lunges.Make sure you are fresh on these so you don't jump on top of your partner. Have them lie face down then stand to one side of their body. Next, simply jump back and forth over their body. Work up to 50 jumps per set.6) The Flip OverThe Guinness brewery was founded in 1759 by Arthur Guinness and is now the largest brewery in the World. No visit to Dublin would be complete without tasting the "black stuff" first hand. To many, Guinness is one of the most important features of Ireland. With 300 million pints exported every year, it is no surprise to learn that Ireland is the world's leading beer exporter. Completed at the cost of IR�30 million, the Guinness Storehouse is a fine addition to Dublin's ever-growing list of purpose-built attractions. Set inside a converted 18th century fermentation building, it comprises of six floors linked by a giant atrium in the shape of a pint glass. Although the actual brewery is not open to the public, the storehouse's new exhibition space outlines the 200-year history of the company and reveals many brewing secrets. The models and displays of the exhibition are followed by a short film and a glass of the famous brew.These exercises are a great way to begin your training in partner resistance exercises.- Use proper form. If you have any question about how to perform the lift, ask a qualified coach first!3) Backward Saddle Sit-UpI think you get the idea because the list of outdoor gardening exercise ideas is endless! Even carrying plants or a bag of potting soil to the car from the store and then out into the yard is exercise! You can potentially burn up to 300-600 calories per hour depending on your intensity and which gardening exercises you engage in.With your arms grasped thusly, from your kneeling position pull your partner onto your lap. Now get to one knee, then to both feet.- Do not lift while ill or injured, you're only prone to make things worse.1) Single Leg LiftThe library contains busts of some of its most famous scholars many of them writers and intellectuals. One of its most famous students was Jonathon Swift who wrote "Gulliver's Travels". Swift later went on to become Dean of St. Patrick's Cathedral another must visit on your list. St. Patrick's Cathedral was built in the 12th Century and beautifully restored with money provided by the Guinness Family one of Ireland's most famous families.Once you are in position and have hold of your partner securely, kick both legs over their body completely while holding tight. When done properly, you will end up on the other side of your partner with your belly to the ceiling and your head underneath their ribcage. From here, kick back over to the position that you originally started from. Flip over like this as many times as you safely can.
Author: Jake Shannon
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