Road Workouts for Truck Drivers Part 2

Road Workouts for Truck Drivers Part 2If you missed ur last post, be sure you go back for Part 1 of Road Workouts it covered some preparation steps you shouldnt skip before launching into a new regimen. This post will focus more on specific exercises and muscle groups as suggested by the folks at Roadmaster.com. This list of exercises should provide you with about two weeks worth of regular workoutsif you move from one exercise to another quickly, you can also score some cardio benefits googletag.cmd.push(function() googletag.display(div-gpt-ad-1472832551951-0) ) ShouldersFor many of these exercises, youll need only very light (if any) weightsshoulders are delicate, so go easy until you know you wont be in danger of tearing ortoo sore the next day.Swimmers Laying on your stomach, lift your arms out to the side a few inches and move them forward in unison as though swimming. Optional extension Make small circles and slide your shoulder blades down your back.Lateral Extensions While s itting upright or standing, bend your elbows so your hands point forward and your elbows are tucked in at your waist. Raise your elbows until theyre almost even with your shoulders, then back downalmost like youre imitating a chicken. Use moderate weights if youd like.Delt Extensions (Front) With your arms held straight at your sides, thumbs facing forward, raise your hands straight out in front and back down. (Rear) Reach back and out while raising your arms behind you in the saatkorn motion. This exercise may benefit from appropriate use of weightsjust make sure youre not locking your knees.Shrugs Easy to do even while stopped in traffic, shrug with exaggerated motions. Raise your shoulders all the way to your ears and drop them back down, seeing how far you can slide your shoulder blades down your spine. unternehmensverbund tension in the shoulders is very common, and shrugging and releasing can help you realize when youre unconsciously clenching, which can contribute to upper an d lower back pain, and even headaches.ArmsOne temptation to avoid with arm exercises is using your torso to gain momentum or rock towards the weight being lifted. Instead, remain still and focus on the specific muscles youre trying to flex.Bicep curls Just like it sounds.Overhead Tricep Extensions Stretching up and over your head to either sideif you practice this stretch against a resistant surface it can be a great side and back stretch too.Dips Supporting your weight on your arms, raise and lower your body from a variety of angles.Forearm Curls Same as with your bicep, just emphasizing the wrists.Grips Think of it as arm wrestling prepand dont burn out your joints so its too hard to steer.ChestForm is especially crucial with chest work because it can lead to working arms or shoulders insteadwhen attempting any kind of push-up, make sure to also flex your core so you dont strain your back muscles.Push-ups Make this classic more challenging by moving your hands closer together (eve n attempt a diamond formation) or further apart. Try having toes or knees on the floor, or clapping between each push.Incline push-ups Place your hands on a surface thats higher than your feet, so even on the down of the pushup, your upper body is at an upward angle from the ground.Decline push-ups The opposite of the last versionput your feet up higher than your head and hands. Stand up gradually after this one so the blood doesnt drain out of your head all at once and leave you dizzy.Uneven Pushups Put one hand on a raised surface or platform and the other on the groundmake sure you even back out by swapping sides halfway through.BackSuperman Similar to the swimmer, while laying on your stomach reach forward and up, and back and up, so your limbs are off the ground while flexing your torso. Extend past the ends of your fingertips and toes, and straighten your neck by looking at the ground and reaching through the top of your head.Pull-Ups Full disclosure I have never done a pull u p in my life or a flex-and-hang for longer than a few seconds, but I do know they make portable bars you can install and easily take down, if youre into that sort of thing.AbsIf you have a chance to take a pilates class (great for men especially, since they often dont get the same kind of training that isolates abdominal muscles), focus especially on how to contract your core. Essentially you want to keep your lower back on the floor and contract your abs in order to sit up with your ribcage and upper torso.Sit-ups/Crunches Practice holding your hands behind your head or straight up in the air (try holding a ball or other small weight), bringing your elbow to your opposite knee for an oblique crunch, or pulling your legs up to a 90 degree angle while you crunch toward your knees.Planks With your hands planted on the ground or bracing on your elbows, planks are great for stretching after crunchescheck out some beginners joga online or in a studio near you for how to embellish with tw ists or stretch into upward-facing dog to counter all the crunching.Holds/Flexes This one is great because you can do it sitting down, while driving or while standing around. Keep your abs flexed while you inhale, or make a game out of it while youre behind the wheel.LegsBuild on the legwork that occurs during your cardio exercise with these additional stretchesWall-sits With your back against a stable surface, slide down until your knees are over your toes (dont let them go past). See how long you can hold it, or for a more intense stretch, step away from the wall and bring your arms over your head.Lunges Hands on hips, step forward and bend one knee to get both a leg and a groin stretch. Dont forget to pay attention to the back legcome onto your back toes and straighten that leg too.Calf raises This is a great quick rest-stop stretchfind a curb and step on to it, then move your heels back gradually until they touch the ground. Lean forward into the stretch.Step-ups Use the step of your truck or that same study curbraise your knees higher for an extra boost, and match it by moving your arms together in a large circle beginning to the right, raising over your head and coming down on the left, then reversing. Alternate which foot you start with for each repetition.Squats Make sure your knee doesnt bend in front of your toesif it does, youre going too far down and can start damaging your knee cartilage.As always, dont forget to stretch out before and after every workout session, and rehydrate regularly. Pick an area to focus on each day, take a day off in between, and soon youll be feeling better on the road, and off.