Cardio: 7 exercises to strengthen the center of the body
It happens that a person who appears to have a perfectly normal physical condition displays absolutely incredible athletic performance. Run fast and long, complete a HIIT session as if it
were a walk in the park or go back and forth on the basketball or soccer field with ease...these guys are in an excellent level of fitness, of course. , but to achieve this performance, they also most likely work intensively on the abdominal muscles.
Why is the abdominal belt so important?
The core muscles help keep your torso straight. Anatomically speaking, these muscles include the chest, chest, abdomen, back, and pelvis. The abdominal girdle is crossed by many muscles, both
superficial and deep. This central part of the body plays a pivotal role in everything we do daily. It keeps the body straight when walking or sitting, and it also relaxes the muscles of the back, spine
and other ligaments. The contraction of the abdominal girdle allows the muscles of the buttocks and legs, as well as the muscles of the
upper body, to work properly. Do you like to play baseball, tennis, golf or pickle (light tennis)? Your core muscles allow you to rotate your upper body (and pick yourself up when you lose your balance).
Along the same lines, a weak heart can sometimes lead to lower back pain. This is why if the lower back muscles are injured, doctors offer a short-term solution to pain relief, but they also recommend long-term abdominal strengthening exercises to permanently modify the
problem. For athletes, whether they focus on building muscle, cardio, or a combination of the two, a weak abdominal area generally leads to decreased performance. And if you love surfing, you should know that an 8-week abs program will make you perform better, according to researchers from North Carolina.
Here are the other benefits of the abdominal muscle belt:
You'll run faster: Strong abdominal muscles improve the interaction between your pelvis, hips and lower back, making running easier.
You will strengthen your arms and legs: the central part of the body transmits strength to the extremities, that is, the arms and legs.
It will improve your flexibility: the stronger the abdominal girdle, the less stress is placed on tendons, joints and ligaments, especially in the lower body. consequences ? Movements are more fluid and improve flexibility.
You'll stay leaner as you age: The abdominal muscles are largely responsible for balance and coordination, two things that deteriorate with age. By working on your abs when you're young, you'll stay independent longer.
Besides, it's always nice to be able to lift a large bag of cat litter or suitcase, movements that also require a strong core (and leg strength!).
How do you train your abdominal muscles?
The interconnection between your abdominal girdle and the rest of your body means that whatever movements you make, you are likely also contracting your abdominal muscles. Even exercises aimed at
strengthening the arms include contracting some of the abdominal muscles. To strengthen all the muscles of the abdominal girdle, 4 principles must be observed:
Alternate between static exercises (such as plank) and dynamic exercises (such as squats, crunches, or jumping jacks).
A combination of exercises covering all three possible planes: the sagittal plane (exercises that divide the body into two longitudinal parts), the transverse plane (exercises that divide the body into two
parts, above and below, at the level of the waist) and the anterior plane (exercises that involve moving from front to back ). Here, for example, is an interesting combination: crunches, Russian twists and plank crunches.
To empower all parties equally and purposefully, follow these four principles:
Alternate between static exercises such as planks and dynamic exercises, such as squats, crunches or jumping.
Combine exercises that cover all three levels of movement of your body: sagittal, transverse and anterior. For example, a good combination may be doing abdominal exercises, Russian twists, and side abdominal exercises.
Work your body specifically in accordance with your athletic discipline. Do exercises that resemble the movements typical of your system. The so-called ABC of running is an example for runners, or alternatively forearm support for swimmers.
A balanced diet is the foundation of your strength and performance. Get enough carbohydrates, proteins, and fats to support your body in general. Our whey protein is the perfect source of protein for athletes. And we thought everyone had a plant-based protein.
7 core muscle exercises you can do at home
These exercises can be performed in the gym or at home, as long as you have some basic equipment. Dumbbells, bells, or a sandbag will do. This special abs session will only take 12 minutes. For the first
six movements, perform sets of 30 seconds, with as little time as possible between movements. For the seventh movement, move slower, up to one minute, and rest for the remaining seconds. Repeat the series twice.
single arm board
In this type of plank, you start in a high position. To do this, place your hands just below your shoulders, raise your upper and lower
body so that it forms a straight line without your pelvis collapsing, and hold this position until you feel good balance. Now raise your arm without losing your balance. The higher you raise and extend your arm, the more you need to stretch your core.
This exercise is a combination of plank and jumping. Start on the floor, leaning on your forearms, elbows below the shoulders. You can also get up high with your palms flat on the floor. Your feet are
pressed together first. Now do a jump with your legs, so they open into a V position, and this is without losing the tension that was maintained in the torso. Only your legs move, and the chest and hips remain stable. Tighten the buttocks and keep the head aligned with the spine to avoid pulling.
Front jumping cranes
To perform front jumping jacks, jump with your legs straight, as if you were to jump in the shape of a star. But instead of raising your arms above your head, just open them from the sides, then extend them in front of your chest.
Bike Squat Press
The bike squat press is a combination of squats and cycling. The starting position is the classic squat position, but the hands are pushed behind the head. Once you get out of the squat position, place
your left elbow and right knee in front of your body. Then return to a squatting position, followed by alternating between the right elbow and the left knee. Here you train all parts of your chest muscles: the buttocks, the back of the thighs, the hip rotators, the lower back and the abdomen.
For a lateral lunge, start standing with your feet hip-width apart. Now take a big step to the side with one leg. The feet remain parallel to each other. The tips of the toes point forward in the same direction
as you. Bend one leg until it reaches at least a 90-degree angle at the knee joint. Place your hands in front of your chest or move them forward to promote balance. Then push with a bent leg and return to the starting position.
Take a big step forward to perform a natural lunge. Next, push your back leg and pass it past the opposite foot to take another big step straight ahead. So secret from one slot to another. Take a short break
if the active rotation is too intense. Put your hands on your waist or extend them over your head. Always maintain tension in your torso and keep your upper body straight. This exercise is more intense with weights.
Balance on one leg
Start in a standing position. The abdomen is taut and the back is straight. Tilt your upper body - still straight - forward and raise one leg at the same time. Lift it up while keeping it straight back as far as
possible. Stop the movement only when the upper body and leg are horizontal and parallel to the floor. You can hold your arms at your waist, and stretch them to the side or forward. Hold this position and
return to the starting position. Repeat the exercise with the other leg. In order not to tip over, you should use your stability in the hips and chest.