Wood chop exercise: Benefits and how to do it | XpertsReviews.com

The basic force is a must for everyone, not only for athletes or gymnasiums. Whether you put your shoes, you have grocery products or play with your children, you use your basic muscles. From your abdominals to the obliques, they are all involved in one way or another. This means that you should focus on your heart with other parts of your body. Regarding the conventional and effective movements of reinforcement of the nucleus, you cannot leave boards, crackles and dead bugs. However, you must also exercise the wooden chop, as it can strengthen the force of the nucleus. Wooden action has much more to offer.

What is the exercise of the wood chop?

It is a functional exercise that imitates the wooden hatching movement. “This involves twisting your chest while moving the resistance diagonally through your body,” explains the expert in fitness Abhi Singh Thakur.

The following muscles are worked in the exercise of the wooden chop:

• Trunk muscles (obliques, rectus abdominis and transverse abdominis)
• Shoulders (deltoids, rotator cap)
• Rear (Latissimus Dorsi, spinae erector)
• Legs and glutes (quads, ischio-legs and glutes)
• Arms (forearms, biceps and triceps)

In addition to the No Equipment option, you can opt for a cable machine or something as simple as a resistance band to do this core strengthening exercise. A 2019 study, published in Sage open medicineshows that training with resistance strips offers resistance gains similar to the use of other gym equipment.

What are the advantages of the exercise of the wooden chop?

Here are some advantages of the wooden cutting exercise:

• Builds a basic force: “The exercise of the wood chop implies the torsion movement which targets the muscles of the trunk, including the obliques and the rectus abdominis”, explains the expert. During a 2017 study, published in the Journal of Strength and Conditioning ResearchThe exercise of the wooden chop has proven to be a reliable method to strengthen the trunk muscles.
• Help with fatty loss: When done at a quick pace or with strong resistance, it raises the heart rate. “This can help fat and endurance,” said the expert.
• Improves flexibility: The movement up and down of the wooden chop exercise engages the shoulders, improving flexibility and control. Increasing flexibility can reduce the number of injuries, according to research published in Sports medicine in 2004.
• Engages the whole body: Although it is mainly a basic exercise, it also works on the legs, glutes, shoulders and arms, which makes it an effective movement of the complete body.

How to exercise the wooden chop?

Follow these steps to exercise the wooden chop:

• Stay with your shoulder width feet.
• Gather your hands as if you are gaining weight.
• Lower your hands to a knee while twisting your chest.
• Quickly rotate your body and swing your hands to the opposite shoulder.

Variations in the exercise of the wooden chop

To prevent your training from becoming monotonous, try these variations:

1. Cable wood chop

• Attach the cable handle to the highest adjustment to a cable machine.
• Stay on the side of the cable machine with the feet of the shoulder width.
• Hold the handle with both hands and rotate your chest when you bring the cable diagonally down to your body.
• Finish near your opposite hip while keeping your nucleus engaged.
• Come back slowly at the start and repeat for 10 to 15 rehearsals per side.

2. Dumbbelling chop

• You can do this exercise with a dumbbell by holding it with your hands in front of you.
• Lower the dumbbell to a knee by twisting your chest.
• Pivot your body explosively when lifting the igniter diagonally to the opposite shoulder.
• Slowly lower the igniter and repeat for 10 to 15 repetitions per side.

3. Mélicine Ball wood chop

• Hold a medicine ball with your hands.
• Leave it to one side while turning your chest.
• Spander exploded the balloon upwards to the opposite side.
• For a power movement, you can slam the ball on the ground instead of swinging it.

4. Chop Wood Kettlebell

• Hold a kettlebell with both hands.
• Lower it to a knee while keeping your back straight.
• Turn your chest and swing the kettlebell up on your body.
• Check the movement and engage your nucleus throughout the exercise of the wooden chop.

5. Resistance wood chop

• Attach a strip of resistance to a robust object at chest height.
• Hold the group with your hands and stand on the side of the anchor point.
• Run your chest and pull the band diagonally on your body.
• Return slowly to the starting position to maintain the tension.

Who should avoid the exercise of the wooden chop?

It is beneficial for many people, but some people should avoid it:

• People with lower back pain should not do it, because the torsion movement can stretch their spine.
• People suffering from headache on the shoulder or rotator should jump it because the air movements can worsen the injury.
• People with hernia or abdominal problems should not exercise the wooden chop, as basic commitment could cause discomfort.

“This exercise can be done by beginners, but if it is done incorrectly, it can cause tension or injury. So they must ensure that their form is correct, ”explains Thakur.

The exercise of the wooden chop can be part of your basic strengthening training. Make sure the form is correct to avoid injury during the exercise, which can be done without equipment or using a cable machine, dumbbells and resistance strips.

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