What are the Turkish Get-up?

Turkish get-ups are a type of exercise that strengthens the basic muscles of the body, as well as leg muscles, shoulders and arms. This is a relatively difficult exercise that will require an observer that stands because the body must move in difficult movement while holding a barbell over the body. Many bodybuilders and athletes do Turkish Get-UPS to improve the basic power or to work around the plateau in their strength training. Exercise begins with a person lying on the ground and the final position will require a person to get to a permanent position while maintaining weight support.

To perform Turkish get-ups, it begins to lie on the ground with their feet and back straight. He or she lifts a dumbbell with a suitable weight above the chest and arms remains directly during exercise. The second hand remains empty for stability. Once the person is in place, he starts doing Turkishups raises his leg on the same side as the dumbbell so that the leg rests directly on the ground and the knee is bent. This is the first part of the Get-up movement.

The second part of the Turkish get-ups requires that the person threw the body on the side of the dumbbell. He or she pulls the weight on his arm free, then turns the distant leg under the support leg. The loose leg then bends, so the person is kneeling. This position is similar to the position of the outage at its lowest point. As soon as the person happens, then he pushes forward to the permanent position and at the same time keeps the dumbbell raised, now over his head. The arms should remain directly throughout the movement. The person then slowly returns to the starting position on the ground by reversing each part of the movement.

Turkish get-up should be repeated several times for the best results, although it is important for a beginner to recognize his limitations. It is a very strenuous exercise, so a beginner should perform only a few repetitions on each side of the body before rest. If possible, do this exercise with an observer that stands nearby in case the jack loses a balance or cannot maintain weight ornky in different movements of exercise.