Precautions when you do easy exercises for the abdomen

Tyoning the abdomen often responds to an aesthetic goal or needs the effectiveness of sporting activity. With the help of easy abdomen exercises, this goal is possible.

Contrary to popular belief, the development of the abdominal muscles does not act on fats located on the abdomen. Therefore, it is not necessary to waste time overloading this part of the body, on the contrary, risks disturbing the bright abdominal balance. Instead, opt for personalized cardiovascular training accompanied by general reinforcement.

Be careful to respect the abdominal balance, working in a balanced way the muscles of the abdominal belt and the back muscles, in particular of the lumbar region. The hypertonicity of one of these two groups can lead to a bad posture that can cause long -term pathologies. If you are in a position of hyperlordosis, preferably strengthen the abdomen. If you are in a position of encrypts, on the other hand, strengthen the lower back.

Precautions when you do easy exercises for the abdomen

Unlike most weight training movements, exercises to strengthen the abdominal belt, and in particular those involving the straight muscles of the abdomen, should be done with a round back and not with their back. In fact, in an arched position, the flexor muscles of the hip accentuate the bow and first draw the intervertebral discs, causing excessive pressure on the back of the lumbar vertebrae. Finally, this excess pressure can cause damage to the cutting of the cut.

There are some of the simplest exercises for the abdomen.

Lifting the trunk

The lifting of the trunk is a very popular movement that uses all abdominal muscles and is completed by basic exercises.

Here are the common mistakes:

Cease to breathe. There are too many people who block breathing during the rise, thus suddenly increasing the intra -abdominal pressure and pushing the viscera to the perineum. This bad habit can increase the risk of bladder losses in women.

You can expire during the rise. But the best method is actually inspired during ascension and exhale while you return to the original position. This method requires little practice before it is mastered.

You raise too high. Wanting as high as possible is another ordinary error. The abdominal work is performed by lowering the ribs and does not stop the head or shoulders: therefore it does not make sense to climb very high. This trend translates into a traction of the throat that is counterproductive and harmful to the cervical vertebrae and intervertebral discs of the neck.

Straight legs. Thinking of working on their flexibility at the same time, some people make the mistake of performing straight abdomi. This choice increases the load of lumbar discs by 210%, increases the (more harmful) cutting forces by 97%and compression forces by 18%. In addition, it puts more pressure on the muscles delo-psoas of the foot than on the abdominal muscles.

Show

The dish is a fundamental exercise, often forgotten, which allows you to use all the muscles of the abdomen at the same time avoiding the intra -adominal or overload pressure the straight muscles of the abdomen. It also strengthens the back and shoulders.

Other easy exercises for the abdomen

• Sites. Difficult moves, not recommended for beginners and people with back problems.
• Secondary inclinations. Movements to request oblique muscles.
• Exercise performed with a specific device equipped for wheels, very difficult to perform and which causes the overload of the psoas muscles.
• The exercises often performed too long, too quickly and inevitably causing intervertebral discs.

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