The basic training of the force is the latest buzzword in the field of exercise. This article explains why this is so, with some basic exercises that you can try and incorporate into your workout routine.
Are you aware that the core of your body is the original center of all movement is? Yet strengthening exercises base is one of the most neglected part of a routine exercise areas, even among people who exercise regularly! Fitness gurus in the past stressed the body aerobic conditioning and focus on developing the largest muscle groups in the arms and legs. Core strength exercises were a mere margin of the main routine, like a pair of abs. It is only recently that the importance of core exercises was given the recognition and importance.
Your base includes the muscles of the trunk and pelvis, including the abdominals, obliques, the muscles in the pelvic area that your hip flexors and the muscles of the lower back and the top. A weak core makes them vulnerable to injury, lower back pain, loss of balance and posture. Thus, as seen, exercises core strengthening are essential for overall conditioning of your body. The benefits of strengthening exercises of the base:
Provides protection for the back because of the invigorating effect of strengthening the core muscles
Provides core stability because of its stronger trunk
Stabilizes the center of gravity
Improves posture, balance and shape
Improve your performance in sports and physical activities
It makes you less sensitive to pain and back injury
With basic exercises that strengthen the core strength that must be developed that can do everything and anything with ease, like climbing stairs, running, walking, lifting heavy objects, or something as simple thing to objects sit straight. Exercises to strengthen the base are particularly beneficial for athletes. This is due to the stability of the base that is developed with key results in strengthening the muscles of the abdomen, hips, back and work together in harmony, so that any movement seems to stress
8 exercises to strengthen your core
So how will you strengthen your heart? Well, here are some of the training exercises core strength that will help you do just that:
1 Crunches: Lie on the floor with your knees bent and your hands behind your head or be crossed on his chest. First take a few deep breaths, then contracting the abdominal muscles, lift your head and shoulders, bringing your chest toward the thighs raised. Lower the head and shoulders to the ground slowly. Repeat 10-15 times.
2 reverse crunches: Lie on your back, hands behind his head. Raise both legs, bend your knees so that your legs are parallel to the ground. Now, by contracting the abdominal muscles, lift your pelvis on the floor, bring your knees toward your chest. Then, without releasing the contraction of the abdominal muscles, lower your feet on the ground. Repeat 5-8 times. Then relax your body by straightening. You can repeat another game or two. Remember to keep breathing during exercise, and do not let your back arch.
3 Abs Ball: The exercise ball is one of the best tools to perform basic exercises force. Lie on the ball with your lower back against him, his hands behind his head and feet flat on the floor. Contracting your abs, relax your upper body toward your hips. Return to the previous position. Repeat 5-8 times. The hardest part is to keep the stability ball while doing this exercise. This is what strengthens the core muscles.
Oblique crunches 4 Cross-over: Lie on your back with your right hand on the left hand behind the head and lying on the ground to help. Your right knee should be bent, with your foot on the floor. Put your left foot on the right knee. Now lift your upper body off the floor, twisting to the left, crunching your right elbow and shoulder in the direction of his left knee. Return to the starting position and repeat 5-8 times. Then switch sides.
5 Air Bike: Lie on your back, hands behind head and knees bent, feet flat on the floor. Lift your upper body while straightening the right leg and bring your left knee to the chin, while having the right elbow towards the left knee bent. Then switch sides. All these actions must be conducted in a smooth manner without seams. Continue alternating sides as if the bike in the air. For this, 8-12 times.
6 Plank: This exercise works the muscles of the entire database, including the upper and lower body. Lie down on the floor. Now bend your elbows and placing your forearms and palms on the floor, draw your entire body on the floor, so you're just resting your forearms and toes. Maintaining this position, tighten the core muscles for about 30 seconds.
7 Extensions Back Ball: Lie down on the exercise ball, looking down, and position under her hips, her toes resting on the floor. Now lift your torso, spreading her hands on each side, until your body recovers. Line up your body so that your head, shoulders, neck and back are in a straight plane. Return to the starting position and repeat. Do this 8-10 times, taking care not to push too far behind.
8 Butt Lifts: Lie on your back fat, hands on the floor, palms down, on either side. Bend your knees, placing your feet flat on the floor. Now, tighter glutes and abdominal muscles, lift your hips off the floor. Return to the starting position. Repeat 8-12 times. You can add weight to the hips for more intensity. A great exercise for toning both the back and abdominal muscles.
For best results, the core strengthening exercise three times per week. Of body position and alignment are essential aspects of basic exercises, it is advisable to seek professional help from a fitness trainer, especially if you are a beginner.
Are you aware that the core of your body is the original center of all movement is? Yet strengthening exercises base is one of the most neglected part of a routine exercise areas, even among people who exercise regularly! Fitness gurus in the past stressed the body aerobic conditioning and focus on developing the largest muscle groups in the arms and legs. Core strength exercises were a mere margin of the main routine, like a pair of abs. It is only recently that the importance of core exercises was given the recognition and importance.
Your base includes the muscles of the trunk and pelvis, including the abdominals, obliques, the muscles in the pelvic area that your hip flexors and the muscles of the lower back and the top. A weak core makes them vulnerable to injury, lower back pain, loss of balance and posture. Thus, as seen, exercises core strengthening are essential for overall conditioning of your body. The benefits of strengthening exercises of the base:
Provides protection for the back because of the invigorating effect of strengthening the core muscles
Provides core stability because of its stronger trunk
Stabilizes the center of gravity
Improves posture, balance and shape
Improve your performance in sports and physical activities
It makes you less sensitive to pain and back injury
With basic exercises that strengthen the core strength that must be developed that can do everything and anything with ease, like climbing stairs, running, walking, lifting heavy objects, or something as simple thing to objects sit straight. Exercises to strengthen the base are particularly beneficial for athletes. This is due to the stability of the base that is developed with key results in strengthening the muscles of the abdomen, hips, back and work together in harmony, so that any movement seems to stress
8 exercises to strengthen your core
So how will you strengthen your heart? Well, here are some of the training exercises core strength that will help you do just that:
1 Crunches: Lie on the floor with your knees bent and your hands behind your head or be crossed on his chest. First take a few deep breaths, then contracting the abdominal muscles, lift your head and shoulders, bringing your chest toward the thighs raised. Lower the head and shoulders to the ground slowly. Repeat 10-15 times.
2 reverse crunches: Lie on your back, hands behind his head. Raise both legs, bend your knees so that your legs are parallel to the ground. Now, by contracting the abdominal muscles, lift your pelvis on the floor, bring your knees toward your chest. Then, without releasing the contraction of the abdominal muscles, lower your feet on the ground. Repeat 5-8 times. Then relax your body by straightening. You can repeat another game or two. Remember to keep breathing during exercise, and do not let your back arch.
3 Abs Ball: The exercise ball is one of the best tools to perform basic exercises force. Lie on the ball with your lower back against him, his hands behind his head and feet flat on the floor. Contracting your abs, relax your upper body toward your hips. Return to the previous position. Repeat 5-8 times. The hardest part is to keep the stability ball while doing this exercise. This is what strengthens the core muscles.
Oblique crunches 4 Cross-over: Lie on your back with your right hand on the left hand behind the head and lying on the ground to help. Your right knee should be bent, with your foot on the floor. Put your left foot on the right knee. Now lift your upper body off the floor, twisting to the left, crunching your right elbow and shoulder in the direction of his left knee. Return to the starting position and repeat 5-8 times. Then switch sides.
5 Air Bike: Lie on your back, hands behind head and knees bent, feet flat on the floor. Lift your upper body while straightening the right leg and bring your left knee to the chin, while having the right elbow towards the left knee bent. Then switch sides. All these actions must be conducted in a smooth manner without seams. Continue alternating sides as if the bike in the air. For this, 8-12 times.
6 Plank: This exercise works the muscles of the entire database, including the upper and lower body. Lie down on the floor. Now bend your elbows and placing your forearms and palms on the floor, draw your entire body on the floor, so you're just resting your forearms and toes. Maintaining this position, tighten the core muscles for about 30 seconds.
7 Extensions Back Ball: Lie down on the exercise ball, looking down, and position under her hips, her toes resting on the floor. Now lift your torso, spreading her hands on each side, until your body recovers. Line up your body so that your head, shoulders, neck and back are in a straight plane. Return to the starting position and repeat. Do this 8-10 times, taking care not to push too far behind.
8 Butt Lifts: Lie on your back fat, hands on the floor, palms down, on either side. Bend your knees, placing your feet flat on the floor. Now, tighter glutes and abdominal muscles, lift your hips off the floor. Return to the starting position. Repeat 8-12 times. You can add weight to the hips for more intensity. A great exercise for toning both the back and abdominal muscles.
For best results, the core strengthening exercise three times per week. Of body position and alignment are essential aspects of basic exercises, it is advisable to seek professional help from a fitness trainer, especially if you are a beginner.
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