The pace of this training depends on the individual’s physical conditioning.
The abdomen is the part of the body located between the thorax and the pelvis, that is, the “axis” that encloses the abdominal cavity and most of the viscera. Apart from these details, it is the region of the body that shows whether someone is healed or not. In this sense, the Competition personal trainer Mirela Medeiros will recommend five workouts to strengthen the abdomen in an exclusive interview with Sport Life.
First, what is the importance of “full” abs?
“A strengthened abdomen is linked to the protection of the spine, thus avoiding possible future injuries and helping the spine to stabilize for any future workouts, for example: a squat, where a strong abdomen better supports the overload of the bar for good development in the squat”, underlines Mirela.
The five workouts to strengthen the abdomen
Supra abdominal (simple trunk flexion)
Lie down on a mat in a supine position (belly up);
Place your feet on the floor in line with your hips and with your knees bent;
So, keep your lower back well stabilized on the ground;
Place your hands carefully behind your head so as not to force them and
strain the neck;
Begin to flex your torso by lifting your abdomen and removing the
shoulders and shoulder blades off the ground;
Return to extending the abdomen, trying to keep it contracted;
Breathing is very important at this point to be able to complete the series,
In other words, when you bend your torso, release air through your mouth and when you return, exhale through your nose, this way you will ossify your muscles and support the sequence.
Infra-abdominal (flexion with hip elevation)
Lie down on a mat in a supine position (belly up);
Keep your legs extended on the floor, hips bent and arms bent
lean on the floor, close to the sides of the body, placing your hands on the ground;
Strengthen your legs so that they come up to your abdominal region;
Bring your leg back to the ground without touching your feet to the ground, keeping your abdomen well
contract;
Avoid straining your shoulders;
For beginners, try doing this with your legs bent.
Isometric dashboard
Lie on a mat in a prone position (stomach down);
Place your forearms on the ground shoulder-width apart;
Then, lift your torso off the ground so that your body forms a straight line so that your toes are firmly planted on the ground;
Open your chest wide, keeping your shoulder blades firmly in place;
Don’t let your hips (gluteal region) get too high or too low.
low, try to maintain a straighter line;
Tighten your abdomen and buttocks tightly so that everything is well contracted;
Hold this position for a few seconds or even minutes.
Trunk rotation (Russian twist)
Sit on the mat, keep your legs with your knees bent and take your legs off
feet off the ground;
Point your torso slightly backwards;
Keep your spine straight;
Hands can be behind the head only for support, you should not force them
neck;
Then, open your chest wide and keep your shoulder blades engaged;
Rotate your torso from side to side, not too quickly and maintaining the position
active breathing.
Oblique abdominals
First, lie down preferably in a supine position (on your back).
on a mat to avoid possible discomfort to the spine;
Bend one leg over the other so that the calf of one is
standing on the other person’s lap, as if you had your legs crossed;
You should place one of your hands behind your head, while the other should be extended to the side of your body, being careful not to force your neck;
Remembering that the side of the arm you place behind your head must be opposite to the bent leg;
You need to flex your torso, removing your shoulder from the floor on the side where your hand is
it is on the head, leading towards the leg which is supported on the other;
After finishing one side, move on to the other side.
Abdominal training care
The first and most common mistake of all is to tense the neck, trapezius and
shoulders when doing sit-ups, try to relax this region and concentrate your strength on the shoulders
the muscles worked.
For less fit people, pay attention to the range of motion
too big, it can cause back pain, so always start with the easiest and proceed to the most difficult, depending on how long you think it is.
gaining more strength.
For more fit people, be careful not to overload the
weight and repetitions, respect your body’s posture and limits.
Respect the rest time to avoid cramps.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
