The personal trainer lists 5 workouts to break the abdomen by the end of the year

The rhythm of this training complies with the physical conditioning of a subject

The abdomen is the part of the body between the chest and the pelvis, that is, the axis “that contains the abdominal cavity and most of the viscera. In addition to these details, it is the body of the body that shows whether someone is healed or not. In this sense, the Personal Trainer of the Mirela Medeiros competition It will indicate the five workouts to strengthen the abdomen in an exclusive interview for the life of sport.

First of all, what is the importance of the “complete” abdomen?

“A strengthened abdomen is linked to the protection of the spine, thus avoiding possible future lesions and helping the spine to establish for possible future workouts, for example: a squat, in which a strong abdomen supports bar overload for a good Squat development”, says Mirela.

The five workouts to strengthen the abdomen

Abdominal supra (simple trunk flexion)

Lie down in a supine mattress (upper belly);

Support your feet on the floor in line with the hip and knees flexed;

Then keep the lower back in the ground;

Place your hands behind the head with caution not to push your hands and

Force your neck;

Start flexing the trunk of the abdomen and remove the region from

shoulders and soil shoulder blades;

Return to the extent of the abdomen trying to keep it contract;

Breathing is very important right now to complete the series,

That is, flexing the trunk, they loosen the air through the mouth and returns to exhale through the nose, so as to oxygenate the muscles and endure the sequence.

Abdominal abdominal (hip breeding)

Lie down in a supine mattress (upper belly);

Keep your legs extended to the ground, the hip flex and the arms

leaning on the floor, close to the side of the body leaning his hands on the ground;

Make strength in the legs to go up to the region of the abdomen;

Return the leg to the ground without touching your feet on the floor keeping your abdomen well

contract;

Avoid tension on the shoulders;

For beginners, try flexing the legs.

Isometric card

Lie down in a ventral decubitus carpet (belly down);

Support the forearms on the ground in the width of the shoulders;

Then remove the trunk from the floor so that the body forms a straight line in a mode that the tip of the foot is well supported on the ground;

Open the pectoral well while keeping the scapules well mounted;

Do not let your hip (gluteal region) be too high and not too much

Low, try to maintain a straight line;

Tighten the abdomen and the buttock also contract;

Keep this position for a few seconds or even minutes.

Raggagliaio rotation (Russian twist)

Sit on the mat, keep your legs with your knees flexed and remove the

floor floor;

Focuses some trunk;

Keep the well -kept spine;

The hands can be behind the head only for the support, it should not force yours

neck;

Then open the bibrousness well and keep the scaples mounted;

Turn the trunk from one side to the other not too fast and keeping the

Active breathing.

Oblique abdominal

First of all, lying in the supine (belly up), preferably

in a carpet to avoid possible discomfort in the spine;

Flex one of the legs on the other so that the veal of a

It remains supported on the other knee, as if the leg was crossed;

You should place a hand behind the head, while the other should be extended on the side of the body, taking care not to force the neck;

Remembering that the side of the arm will place behind the head should be the opposite of the leg that has been flexed;

You have to flex the trunk, removing your shoulder from the floor where your hand

It is in the head, which leads to the leg that is supported on the other;

After finishing one side, change to perform the other side.

Take care of the training of the abdomen

The first and most common mistake of everyone is the tension of the neck, trapezium e

shoulders when preparing the abdominal, trying to relax this region and concentrate the force in

The muscles worked.

For more detached people, be careful with the breadth of the movement

Very large, this can cause back pain, so it always begins the simplest and therefore evolves to the maximum, since you feel you are

earn more strength.

For more trained people, be careful not to overdo it

Weight and repetitions, respect the posture and limit of your body.

Respect the rest time so as not to cause cramps.

Source: Terra

Ben

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.