A Fitness Instructor Claims That This Unperformed Pilates Exercise Is Essential for Achieving Complete Body Strength
Strengthen Your Neglected Muscles with the Triceps Oil Rigger Exercise
The triceps oil rigger exercise is a lesser-known Pilates move that focuses on strengthening muscles often neglected, such as the triceps, glutes, and core. This exercise requires no equipment and can be easily incorporated into your workout routine.
Pilates instructor Maia Henry recommends the triceps oil rigger exercise as part of her well-rounded fitness program. The exercise strengthens the arms, legs, and core while engaging the glutes and core in addition to the triceps.
To perform the triceps oil rigger exercise, start in a tabletop position with hands under shoulders, arms extended, and knees on the floor under hips. Lift one leg so it's in line with the torso, and bend the elbows to lower the chest to the floor. Push back to the start with elbows tucked in. Perform three sets of 12 reps on each leg.
The triceps, located along the back of the upper arm, are often neglected compared to the biceps. Strengthening the triceps is a good idea as they are essential for pushing movements. The triceps oil rigger exercise creates an unbalanced posture, forcing the core to work hard to maintain stability.
Maia Henry's recommended training split, known as the 3-2-1 method, structures workouts into three days of strength training, two days of Pilates, and one day of conditioning. This approach balances building power, lean muscle, and mental focus by integrating different workout modalities across the week.
To cushion the knees during the triceps oil rigger exercise, a yoga mat, towel, or blanket can be used. Moving with one leg lifted during the exercise engages the glutes, making it a great exercise for overall lower body strength.
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- Incorporating the triceps oil rigger exercise into a well-rounded fitness program, such as Pilates instructor Maia Henry's, can help strengthen not only the triceps but also the arms, legs, and core.
- The triceps oil rigger exercise, in addition to focusing on the triceps, also engages the glutes and core, making it a beneficial workout for overall fitness and wellness.
- By performing the triceps oil rigger exercise as part of their training split, individuals can build power, lean muscle, and mental focus, as demonstrated by Maia Henry's 3-2-1 method.
- For added comfort during the triceps oil rigger exercise, consider using a yoga mat, towel, or blanket to cushion the knees, as this can ensure a more comfortable and effective workout.
- A balanced fitness routine, such as the one offered by Maia Henry, can not only improve physical health but also contribute to mental health and overall lifestyle, making it ideal for those interested in home-and-garden and health-and-wellness.
