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Abdominal/chest exercises are an interesting topic, always the same questions, and mostly similar answers. In this article we will look at it as part of their group and to the muscles of the structure (the basic engineer). We will look at the torso muscles from a slightly different perspective, understand their role, mention some misconceptions, and provide some guidance on how to get a smaller and stronger torso, with a abdomen.

Torso muscles play an important role in everyday life, especially in entertainment and sports. The first association to remember the abdominal muscles – the so-called “tiles”. However, this is just one muscle, I dare say, and less important in this whole story. Deep trunk muscles give real value to the torso in terms of stability, which is crucial in everyday life. Keep in mind that the back muscles, specifically the muscles in the lower back area, are indispensable when it comes to the development of the torso muscles.

The next time you go for a run, stop for a moment and watch out for the other runners. See how much fluctuations in the abdomen and hips. Even at first glance, it is clear that such a movement is uneconomical. The problem is that the torso muscles are not strong enough and, among other things, do not perform stability function.

A person with a “running problem” unnecessarily consumes this energy to stabilize the body. Regular exercise maintains the tone of the abdominal muscles and develops their strength.

I will use the above example to run to draw your attention to the folk exercise – “belly”, i.e. lifting your torso from lying on your back. Why is training something that doesn’t benefit us in practice?

Anytime you run, your torso will bend. In rare cases, in sports, you may notice a correlation between the bending of forces and the conditions of the situation in the sports field or the battlefield.

How about “Tummy tuck? ” My advice is to forget about it. There are better exercises through which you can develop your abdominal muscles, and these transformations with endurance produce wonderful results.

It is also worth noting the negative effect of this exercise on the lumbar part of the back, which causes pressure on the vertebrae.

Then how do you train? My advice is a combination of strength development exercises and endurance variables.

As mentioned at the beginning of the article, the stable trunk will provide you with a more economical and healthy movement method. On the other hand, when performing any kind of dynamic exercise to strengthen the torso, keep in mind that the lumbar back should be as light as possible. For example. When lying on your back, rest the cotton part on the floor.

Before we go to exercises, I would like to draw your attention to the back muscles, specifically the lower back muscles, which should not be neglected, but should be developed in the same way as the abdominal muscles, to avoid imbalances that can cause various problems and injuries. I advise you to avoid excessive sprain (hyperstretching) in the lower back, especially in dynamic conditions. Of course, there are exercises that strengthen the lower back directly, but they are useful, and it is recommended to ensure the stability of the lumbar back indirectly, by strengthening the muscles of the buttocks.

 Plank Exercise:

– Tighten the buttocks, forearm muscles and abdominal muscles.

– Do not collapse in the lumbar back.

– Push off your shoulders – make a small “hump” at the top of the back.

– Exercise more difficult on an unstable surface, such as a Pilates ball.

– Focus on breathing properly.

side plan

– The body should be flowing with the head in the stretch of the body.

– If the exercise is too heavy, hold the other shoulder with your hand.

– Tighten the buttocks, forearm muscles and abdominal muscles.

– Focus on breathing properly.

Lift the legs with a lie on the back

– Place your palms under the reedbone or next to the body.

– Tighten the abdominal muscles so they don’t have a “brace”in the lower back.

– Make your workout easier by pulling your knees towards your chest.

– Focus on breathing properly.

Stretching on a big ball

– Lift your legs with muscle strength and not jerk.

– Stop for one second each time you touch the ground with your feet.

– Make sure you balance and breathe properly.

Focus on breathing properly.

 abdominal cramps

– Lie on your back

– Bend your knees and keep your feet on the ground

Put your hands behind your head.

– Lift your shoulders and your top back from the ground with the strength of your abdominal muscles

– Go back to the start mode

This is an essential exercise for abdominal muscles. It’s simple and effective.

While doing this exercise, try to keep your hands behind your head throughout the movement. If this type of exercise is a problem for you, you can also do the exercise while raising your arms on the floor. This would make it easy for you to pick up.

There is also a variable to place your feet on a seat or keep it high so that your leg is parallel to the ground. In this alternative, the upper abdominal muscles are more severely affected.

Move to the side of dumbbells

– In stand-up mode, take dumbbells with one hand

– Put your other hand on the backof the head.

– Bend side by lowering dumbbells

– When the dumbbell is high up to the knee, – go back to the starting position

Great exercise for lateral abdominal muscles. The workout isn’t too heavy so you’ll be able to lift the extra weight. Keep your body straight throughout the movement, and don’t lean forward or backward. You can also perform this exercise while sitting on a bench.

Lift the leg

– Lie on your back

– Put your hands on the floor next to your body

– Stick the legs to each other

– Lift your feet off the ground with the strength of the abdominal muscles

– Lift your legs until upright

– Then go back to the start mode

This exercise affects all parts of the abdominal muscles, especially the lower abdomen. Exercise in a controlled manner when lifting and lowering. Do not bend your knees while lifting. This exercise can be performed on the column by holding the column with your hands and lifting your legs from a suspended position. This type is much heavier than the basic alternative, but it is also more efficient. It is often used to identify abdominal muscles to clearly identify the so-called “six pack” clearly.

This exercise leads to full stretching and complete contraction of the abdominal muscles so every serious workout never goes beyond it. Use knives as a load if this exercise is easy for you.

hip lift

– Lie on your back and bend your knees

– Put your hands on the floor next to your body

– With the strength of the abdominal muscles, lift your legs and hips off the ground

– When your knees reach chest height, return to start mode

A great exercise for lower abdominal muscles. It’s very lightweight so you’ll be able to do a lot of actors in one series. Each time in the final position, tighten the abdominal muscles. Don’t just lift your foot, be sure to follow it too. Don’t press your hands on the floor, use the strength of your stomach just to perform your workout.

 in conclusion

Do exercise slot at the top in order with a 15-second break between each exercise, don’t forget to start with 3 rounds with a 45-second break between rounds.

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