Turkish exercises strengthen core muscles, legs, shoulders, and arms. The exercise involves holding a dumbbell while moving the body in a difficult motion from lying down to standing up. Beginners should start with a few repetitions and use a spotter.
Turkish exercises are a type of exercise that strengthens the core muscles of the body, as well as the muscles of the legs, shoulders, and arms. This is quite a difficult exercise that will require a standing spotter, as the body must move in a difficult motion while holding a dumbbell across the body. Many bodybuilders and athletes do Turkish exercises to improve core strength or to overcome a plateau in their weight training. The exercise begins with the person lying on the floor, and the final position will require the person to stand up while holding the weight.
To perform Turkish attire, the person will begin by lying on the floor with their legs together and their back straight. He or she will lift a dumbbell of an appropriate weight over the chest with the right arm throughout the exercise. The other hand will remain empty for stability. Once in position, the person will begin to do Turkish raises by lifting the leg on the same side as the weight so that the foot is resting on the floor and the knee is bent. This is the first part of the lifting movement.
The second part of the Turkish outfits requires the person to roll the body to the opposite side of the dumbbell. He or she will put weight on the free arm, then swing the far leg under the supporting leg. The free leg will be bent so that the person kneels. This position is similar to a lunge position at its lowest point. Once stabilized, the person will move to a standing position while keeping the weight raised, now overhead. The arm should remain straight throughout the movement. The person will then slowly return to the starting position on the floor reversing each part of the lifting movement.
Turkish outfits need to be repeated several times for the best results, although it is important for a beginner to recognize their limitations. This is a very strenuous exercise, so a beginner should only do a few repetitions on each side of the body before resting. If possible, do this exercise with a spotter standing nearby in case the lifter loses balance or is unable to hold the weight of the dumbbell during different movements of the exercise.
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