A statement Harvard University School of Medicine It emphasizes it Isometric stomach They are the best exercises ”The abdomen is flattened, hardly, or define“That is, the Classic stomach plates and their descendants They are right to refer to you Abdomen.
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Of course, according to HarvardTo make a The abdominal tray is perfectIt is important to not be ignored Key consultation. However, sometimes they are created Errors They will affect the results you expect. What are the most common?
What are the most common mistakes when creating stomach plate?
As we tell you Harvard The Abdominal plate This is the best exercise Mark your abdomenAs long as you do it right. Otherwise, it is possible Results They are not expected and may even cause anything Wound.
So, if you start Exercise world You would like to work AbdominalDon’t ignore the way to do this Gymnastics. Get to know what The most common mistakes.
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#1 Avoid erupting on your back
According to the report HarvardDo Iron Refers to the proper maintenance Straight back At all times. However, while keeping the posture, your body wants to give up naturally Gravity weight, What can it do The rear sinks.
Yes OK Hunt on your back It does not cause immediate injury, which creates unnecessary pressure Lumbar region (The lower back part) and, over time, may occur As om charcoal and sensitive.
In addition, one Curved Reduces activity Core Core, This exercise prevents the use of completely. Focus on aligning it to fix it Hip And carry out Belly button Toward the column.
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#2 Don’t burn your shoulders
When you increase Abdominal cavityIt is normal for you to start trembled, which may be due Win your shoulders.
It creates tension on the surface of the body and causes The neck pain, In addition to making it difficult Breathing. To avoid this, try to keep Loose shoulders, down and back.
According to Harvardin, the best exercise of the abdominal tray to refer to your abdomen
#3 Don’t see
When Iron Avoid running the view for the roof or wall clock. This gesture compels and compromises the body’s alignment The right techniqueCan cause tensions Neck And the upper part of After.
Should be recommended Look at the slightThe abdomen and the buttocks firmly shrunk, as it refers to Harvard.
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#4 Avoid raising or decreasing your waist
Purpose Abdominal plate Creating a straight line from the head to the legs. However, by maintaining the status, this is easy Hip It moves unattended, which can lead to effort from being distracted Core Toward other parts, replacing Exercise performance.
To avoid this, it is important that you pay your attention Gymnastics To hold Appropriate renovationThe buttocks and quadrisps are implemented all the time.
#5 Do not stretch the iron too much
No need to maintain Iron Endless minutes should be useful because you run out of the body, lose the right shape of time and posture, which reduces it Benefits of fitness And increases The risk of injury.
For this reason, Harvard Recommends Do the shortest repetition, not each more than 10 seconds. Thus you confirm a sufficient technique and protect the pelvic part of unwanted tensions.
How to make the stomach properly?
How to make the stomach properly?
The Abdominal plate It is an exercise Strengthens the entire core or center, Improving resistance and consistency and indicating the abdomen.
In place Harrd inspectionIsometric abdominals, like Iron and its descendantsThey are the best exercise of the abdomen flat, hardening or defining. But, How to make the stomach properly? Follow these steps:
- Place Forearm And Foot tips On the ground, keeping the body to align.
- Squeeze Abdomen And avoid drowning After.
- Keep keeping up Iron For a short period of time. Perform 5 to 10 short repetitions each 10 secondsAccording to the recommendation Harvard.
This information does not change the diagnosis or prescription of a doctor in any case. It is important to go to a specialist when symptoms occur in the event of a disease, and never self -esteem.
