The best recommended exercises for all ages
A study has been published Journal of Orthopedic and Sports Physiotherapy It is clear: the Iron This is good Exercise To reinforce your AbdominalBut there is The other is good. Track? They have simple use Fitball or Swiss BallAnd they are suitable All ages.
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Farewell abdominal plate! Exercises that activate too much abdomen and cores
According to A Study Posted Journal of Orthopedic and Sports PhysiotherapyThe Abdominal plate It doesn’t go, there are others Specific exercises With good effects Activate the abdomen and cores:: Roll-out and pike. Both have the use of Fitball or Swiss Ball, which is also known as classic Pilots ball.
What did researchers find? Usually, that Roll-out And the Pike Son “The most effective exercises To activate Abdominal straight muscles Upper and lower, external and interior and dorsal wide slope, At the same time they reduce the activity of the Pelvic muscle“.
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The versatility of Swiss Ball or Fitball This allows a variety of exercises with the complexity of different levels. He is Roll-out And the Pike They are the most sophisticated.
As discovered ExpertsDo exercises Swiss Ball It is very useful to work Strength, balance and stability.
In addition, they have proven that this is more effective than traditional Iron To create a greater activity of Abdominal musclesWith low load Pelvic.
Thank you for this quality, both Roll-out Like him Pike They are exercises ”SafeEspecially if you have problems back or want to avoid wounds ”Details Researchers in study.
Roll-out and pike exercises: how are they done and what benefits do they offer
Roll-out and pike exercises: how are they done and what benefits do they offer
He is Study Posted Journal of Orthopedic and Sports Physiotherapy I recommend you to include exercises in your daily routine Roll-out and pikeIt helps you improve Stability And your tone Abdominal muscles With boredom and challenging. But this is important Make them well And identify them Specific benefits.
#Roll-out
How to make a roll-out correctly: You should be kneeling before The ball And support your hands on it. Once you feel perfect, start rolling slowly, trying to extend as much as you can All of your body When placing control over it.
Benefits: He is Roll-out This is a Ideal exercise To work with the strength and control of Deep abdomen. Strengthens everything CoreThat is, abdominal, sloping and lower behind.
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In the article of Royal Spanish Federation CyclingWere, and,, and,, and,, and,.. Lydia Bastian, Dietician and Sports CoachExplains it Core “S” “He is The center of support for all the forces that exercise with organsAnd is also responsible for maintaining balance and posture when we take any action ”
In addition, it improves Stability And control The stemAnd will produce great Abdominal contraction, It helps to avoid Rear arches.
#Pike
How to properly pike: You must start The iron position, Placing the feet Swiss Ball. From there, lift Hip When keeping your legs stretching, forms Inverted “V” species.
Benefits: He is Pike This is a flexible exercise Strengthen the core or core With dynamic and controlled movements; Focused on him Straight abdomenIt gives the “Six Pack”.
Also, the Pike It is useful to improve Equilibrium and coordination. And, even if it is not enough, it is an effective exercise to work Flexer Hip, shoulders and arms.
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.
