The Tiger Bend exercise is a highly effective bodyweight exercise that targets and strengthens the muscles in your upper body. It is a challenging exercise that requires stability, strength, and coordination, but the results are well worth the effort. Adding Tiger Bend exercises to your workout routine can help improve your posture, increase upper body strength, and sculpt your arms, shoulders, and chest. In this article, we will dive into the details of this exercise, its benefits, and how to perform it correctly.
The Tiger Bend exercise, also known as the Aztec Push-Up or Dive Bomber Push-Up, is a dynamic bodyweight exercise that engages multiple muscle groups in your upper body. It involves moving your body in a fluid motion that resembles a dive bomber plane. This exercise primarily targets the shoulders, chest, triceps, and core muscles, but it also engages the lats, upper back, and legs to some extent.
Follow these steps to perform the Tiger Bend exercise correctly:
Start in a kneeling position on a mat or soft surface. Place your hands on the ground slightly wider than shoulder-width apart, fingers pointing forward.
Keeping your hips lifted and core engaged, move your upper body forward and downward, lowering your chest towards the ground while simultaneously moving your hips back.
As you lower your chest, your elbows should bend, and your torso should move close to the ground. Your hips should be slightly lower than your shoulders, resembling a "dive bomber" position.
From here, press your hands into the ground, straightening your arms and moving your torso up and backward, reversing the motion to return to the starting position.
Repeat the movement for the desired number of reps or time.
Start with a modified version of the Tiger Bend exercise, such as performing it from your knees, until you develop the necessary strength and stability to perform the full version.
Engage your core muscles throughout the exercise to maintain stability and prevent any excessive movement in your lower back.
Perform the exercise using a full range of motion to maximize its effectiveness. Focus on moving your torso close to the ground during the downward phase.
If you experience any discomfort or pain in your shoulders or wrists, consider modifying the exercise or consulting with a fitness professional.
The Tiger Bend exercise is an excellent addition to any upper body workout routine. It engages multiple muscle groups, improves strength and posture, and can be done anywhere without the need for equipment. By incorporating this exercise into your fitness regimen, you can sculpt your upper body and achieve a stronger, more defined physique. Start with proper form, progress gradually, and enjoy the benefits of this challenging and rewarding exercise.
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