Many times you overdo the exercises and, rather than better, peggioriamo our shape was going to meet the classic back pain.
A strong abdominal muscles is important because it stabilizes and ensures a lower back support of our spinal spine also, It is the muscle belt that connects the upper part and the lower part of the body, It undergoes continuous commitments of contractions and relaxations to provide and maintain a good posture; precisely for that reason it is important to exercise your abs (rectus abdomen, internal and external obliques, and the transverse muscle) with slow and controlled movements.
To avoid complications in the back, the positions to provide advice, as a starting position, the supine body, thighs perpendicular to the ground, an angle between the thigh and leg 90 ° and feet resting on a chair. We have to work only our abdominal any stress on your lower back.
1. From the starting position with your hands behind your head with elbows slightly closed, Slowly lift your upper body off the ground until you pull your shoulder blades off the ground, we must approach our bust to the pelvis; while running we should not bring your chin to your chest, the movement must be fluid not jerky, Exhale during the ascent phase of the bust and inhale during the descent phase. |
2. From the starting position with the hands placed under the buttocks, bring your knees to your chest by pulling the buttocks on the support of the hands; be careful not to perform the movement with excessive momentum of the thighs, not change the angle between the thigh and leg, exhale in the approach phase of the knees. |
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3. From the starting position with his hands behind his head alternately bring the left elbow to the right knee and vice versa alternating the two gomiti.Seguire the same precautions as the first exercise. |
As for the serial number and repetitions It depends on our level of training, we can start as a beginner to do 2 series 15 repetitions for each exercise, recoveries ranging from 30” 60”, for experts 4 series 30 repetitions for each exercise with recoveries ranging from 15” 30”.