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ACADEMIA
5 sit-ups to include in your training
See how important these exercises are for the health of your spine and the entire body
Published on October 29, 2024 at 1:00 pm
Abdominal exercises strengthen the core, a region of the body that is essential for health Crédito: Imagem: Ground Picture | Shutterstock
Abdominals divide opinions: there are those who love them, practicing them religiously every training session, and those who hate them, making a point of skipping them. Although physical practices are individual and personalized according to each person’s needs, strengthening the abdomen – or core, the central region of the body – is essential for health.
The core, from the English “center”, is a set of deep muscles that surround the entire trunk, pelvis, hips and back, in addition to the diaphragm, and extends to the neck. According to Tatiana Roberta, technical specialist at Bio Ritmo, a high-end fitness brand, the core is responsible for supporting the body and training it is beneficial for health, offering everything from better posture to the treatment of diseases associated with poor posture.
“By working the region, we are gaining stability, posture and avoiding some diseases, and helping to treat postural deviations, such as scoliosis or back pain, resulting from an inadequate posture in everyday life”, he states.
A routine with abdominal exercises helps to strengthen it and improves the performance of those who practice physical activity. Below, check out 3 other reasons not to shy away from abdominal exercises:
1. Reduction of back pain
The core is responsible for providing support and, being weakened, complaints of back pain become frequent. Therefore, one of the treatments is to train to maintain posture and reduce tension in the spine.
2. Improved athletic performance
More balance results in higher performance in sports, generating stronger and faster movements, whether for the explosion of a run or a jump.
3. Injury prevention
By training the region, the overload on the spine and other joints is reduced, preventing diseases such as herniated discs and the like.
Exercises to strengthen the abdomen
An efficient routine for training the abdominal region must contain stabilization exercises and dynamic movements, according to Tatiana Roberta. Below, she indicates 5 interesting exercises to be included in the training, which must be prepared by a specialist capable of indicating the best options for each need, as well as the appropriate number of sets and repetitions.
1. Abdominal supra
The neck and head must be firm when performing the overhead abdominal Credit: Image: Dragana Gordic | Shutterstock
On a mattress, lie on your back, bend your knees and place your feet on the floor, hip-width apart. Hands should be behind the ears or crossed over the chest. Contract your abdominal muscles and exhale slowly as you lift your shoulders off the floor. Keep your neck and head steady. Hold the position for a second, feeling the contraction of your abdominal muscles. Inhale and lie back down.
2. Prancha not alone
In the plank on the floor, the body must be aligned and with the weight only on the tips of the feet and forearms Credit: Image: Gorodenkoff | Shutterstock
Lie face down, rest your forearm on the floor, keep your palms facing down and your elbows below your shoulders. Lift your hips and keep your body aligned, keeping your weight only on your toes and forearms. The abdomen must be contracted at all times.
If you want to make it more difficult, you can add a weight vest or place your hands on the floor as well, placing your body weight under your palms and toes. For more advanced levels, we can perform it with three supports, extending one of the arms forward or elevating the legs alternately.
3. Perdigue abdominal
Perdigueiro abdominal exercises can also be performed dynamically, alternating arms and legs Credit: Image: New Africa | Shutterstock
On the floor, start with four supports: hands on the floor toward your shoulders and knees supported at a 90-degree angle. Stretch your right hand forward so that it follows the line of your torso. Do the same with the left leg. Stay in position as long as you can. Then, switch sides. This exercise can also be performed dynamically, alternating arms and legs for a certain number of repetitions.
4. Abdominal bike
When rotating the body during the bicycle crunch, care must be taken to avoid exaggeration and not cause injuries. Credit: Image: Undrey | Shutterstock
Start in the overhead sit-up position, lying with your back on the floor, hands next to your ears with elbows bent and pointed to the sides. Stretch and lift your legs to a 45-degree angle off the floor and raise your shoulders while bringing your right knee close to your chest, bringing your left elbow towards it. Do the same with the other side. Be careful not to rotate your body too quickly or too forcefully, which could cause injury.
5. Leg raises
Leg raises must be done in a controlled manner Credit: Image: Africa Studio | Shutterstock
Lie on your back and place your hands below your buttocks or on the floor, parallel to your body. Raise and lower your legs slowly, if you can’t do it with both, do it alternately. The closer you get to the ground, the greater the force. Be careful with jerks, carrying out movements in a controlled manner. Beginners can keep their knees bent while performing.
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