5 best wrapping exercises
an introduction
Sheathing involves strengthening the core muscles (abdominal and back muscles) through body weight balancing exercises. The wrap provides better support for the chest and abdomen.
Encapsulation improves your physical performance and also reduces your risk of injury. The below exercises are mandatory in almost every sport, they will allow you to improve your physical condition.
Unlike other muscle building and bodybuilding exercises, sheathing requires little or no equipment. Hence, it is very easy to perform these various exercises at home without investing in expensive machines. Your body is your main organ.
At Dravel Nutrition, we practice our sheathing sessions every morning when we get out of bed. For 30 minutes and on an empty stomach, we run a different series with rest phases between each. This series consists of various exercises that allow us to strengthen the abdominal and back muscles.
Find out, without further ado, our 5 best bodybuilding exercises:
Wooden Pallet: The Exquisite Classic of Packaging
The plank is arguably the most well-known core exercise. When balancing on the tips of the toes and forearms, the position is very close to that of a pushup. This exercise strengthens the abdominal muscles and the back in particular, but it allows you to work out the whole body, whether it is the shoulders, buttocks, legs or arms.
Contrary to appearances, plank is not a simple wrapping exercise. To be effective, plank must be executed perfectly. Learn how to do the plank exercise:
Using a mat may be more comfortable. Lie on your stomach, put your elbows under your shoulders, and place the balls of your feet on the floor. Your forearms should be parallel to your body. Regarding your hands, you can either lay them flat on the floor or keep your fists clenched.
Once settled, push up on your toes and forearms.
Make sure you have the most upright position during the exercise. First of all, your neck should be as relaxed as possible and be an extension of your spine. The rest of your body should extend completely and form a perfectly straight line. Thus, your back should not be completely arched and your buttocks should not be in danger of losing all the effectiveness of the exercise.
In order to progress with your plank exercise, set yourself progressive goals each day by gradually increasing the duration. Very quickly, you will notice the progress you will make and the exercise will become easier and easier for you.
You can also make different types of wood panel casings such as siding.
Push-ups: the basics of muscle-strengthening exercises
From a position similar to the plank position, push-ups, also called "push-ups", allow you to strengthen the entire upper body, whether it is the abdominals, back, arms or chest. The goal of push-ups is to do arm bends and extensions while keeping the rest of the body straight and enveloping.
Just like a plank, push-ups require perfect posture to be effective and avoid any risk of injury. It requires no special equipment except the floor mat and can be done anywhere.
To perform this exercise, lie on the floor with your elbows under your shoulders, hands spread and your toes on the floor. Look forward, then push your arms as you contract your abs to lift your entire body while staying as straight as possible. Once your arms are straight, perform the reverse movement. Repeat these movements in sequence according to your level.
If you're a beginner, push-ups can seem like an almost insurmountable exercise. Don't worry, there are differences! To get started, you can, for example, perform this exercise with your knees on the floor. This will make the exercise easier at first. Gradually, you will be able to raise your knees while training.
Mountain Climber: Dynamic Encapsulation Exercise
"Mountain climber", in French "alpiniste" is a dynamic encapsulation exercise. Unlike a plank, this sheathing exercise involves rapid, repetitive movements in order to strengthen the core more deeply. The starting position of the "mountain climber" is the same as the push-up position: arms extended, hands flat on the ground and tiptoe. Once you reach this position, raise one knee to your chest alternately quickly as if you were climbing the Himalayas.
In addition to strengthening the abdominal muscles, the "Mountain Climber" exercise will allow you to strengthen the quadriceps (thigh muscles), hamstrings and your buttocks. This sheathing exercise will also have an effect on the heart that will be improved thanks to the repetition of rapid movements.
Lateral lining: Reinforcement of oblique ends
Despite its completeness, the lateral sleeve allows you to focus on the lateral abdominal muscles called the obliques. We can accommodate the side pads in a plank but on the side. To perform this exercise, lie on your side, rest on your forearm, and bend your elbow. Spread your legs and place your feet on top of each other. Then raise your hips, making sure your head, hips, and feet form a straight line.
Consider switching sides while switching arms to work both sides of the lateral abs.
For this exercise, there are also many variations. The most famous of these is raising and lowering your leg to make the exercise more effective.
crunches
When you hear "I do abs," you necessarily think of this exercise: crunches. Lie on your back, arms crossed on your chest, bend your legs and bend your knees at an angle of 90 degrees, slowly raise your shoulders and shoulder blades a few centimeters. This exercise allows you to strengthen the entire abdominal girdle.
To avoid any risk of injury, do not put your hands behind your head, you risk injuring your neck or lower back.
Get the world record
Come on, we're in between, you're going to try the kisas exercise after reading the article. In order to always let the win win, we slip you the wrapping record held by a 62-year-old American of 8 hours, 15 minutes and 15 seconds. George Hood, a former Marine. Your turn now.
Summary
As you understand, there are many kiswa exercises. Whatever sport you do (weight training, cross-training, team sports, individual sports), this type of muscle building is essential. This will increase your performance and reduce the risk of injury.
If your goal is to lose weight, then sheathing exercises will also be very effective.
Remember, however, that for best results, sheathing sessions should be regular and you should follow a healthy, balanced diet.
As you progress through the sessions, you will feel the progress coming gradually. You'll be able to increase the number of repetitions and durations of the exercises but don't skip steps and go at your own pace!
Finally, some nutritional supplements can speed up muscle gain in the abdominal girdle or speed up the arrival of a flat stomach. Discover all of our products!
