2 variants of the abdominal plate you can do at your home to strengthen the abdominal and torso

According to Cruz NavaroRehabilitation and Traumatic Center in Barcelona (Spain), the Abdominal plate This is a steady exercise, which indicates maintaining Posture Demand, with tension in horizontal position and tension Time. Here we will tell you This exercise helps strengthen the abdomen and help Lath According to PhysiosestPhysiotherapy clinic in Madrid (Spain).

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Andrea Reese

The World Health Organization (WHO) Gives adults advise to do exercises Strengthening of muscle At least moderate or high intensity Twice a weekIt covers all large muscle groups because it contributes to Benefits Excess Health.

Why is it important to do abdominal iron

According to Mayo Clinic“Exercises Strengthen the trunk They strengthen the central muscles. Central muscles AbdominalTheir Back And those around them Pelvis. Strong central muscles simplify many physical activity. “

As described from PhysiosestExercise of the abdominal plate Stability It strengthens Abdominal zoneBut other muscle groups like Flexers HipOf the extensors of The kneeFlexers Shoulder And the Jensers This is the pronunciation.

They also claim that this is a kind of exercise IsometricThat means the muscles work Contractions Without happening Changes In their length Fiber.

However, they are warned in those who are in A Low training levelThis exercise causes a noticeable growth Blood pressure. Therefore, it is not indicated in the early stages of its practice Rehabilitation.

They also pointed out it, depending on the location of HeadBoth can activate Extensors Like Flexer Deep neck, or only the first.

However, they are insisting that the most important aspect of this exercise is to maintain Enough postureBlocking Back Sinks, because it is produced Stress In the vertebrae and derivative Discomfort Oh Pelvic Dolores.

Variations of the abdominal plate

The Mayo Clinic It provides two Variations to to Abdominal plate So you can include your exercise daily. These are:

• Revised iron: Completely mouth. Rest the body and rest on the knees, ensuring that the head and neck are aligned on your back. Make sure your shoulders are on top of your elbows. Activate the abdomen muscles and produces a slight tension, pressing the elbows and knees to each other, without moving them from their site. Put this posture for three deep breaths.

• Exercise ball plate: Put your face yourself on the exercise ball, rest on the ground behind your feet. Leaning forward until your hands touch the earth. Walk slowly as your hands move away from the ball, until it is at the top of the thighs. Your feet are stopped in the air and the balance depends on your hands and ball. Put your shoulders on top of your hands and shrink your abdominal muscles. For three deep breaths or hold the position until you lose your balance or shape.

This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.