Sheathing is a very complete exercise to strengthen and strengthen abdominals but not only. With a good position, you can work your shoulders, your back, your chest, your hips and your buttocks. And all, without moving! For a perfect sheath, we give you the 10 mistakes to avoid.
The famous board. The flagship exercise to gain shape. If you want a wasp waist and buttocks made of reinforced concrete, this is definitely the fitness exercise to incorporate into your sports program.
"It's not about how long you can hold a board, but how long you can hold a board properly." says Rachel Piskin, co-founder of ChaineFitness in Manhattan and former New York City Ballet.
To properly perform your cladding exercise, rest on the palms of your hands and the tips of your feet. Your wrists should be under your shoulders. The ankles, pelvis and shoulders should be aligned and knees and hips tight. The neck should be relaxed and the head in the natural extension of the column. If you realize the board on the forearms, the same rules apply!
Once properly positioned, you just have to remain static until you feel the burn.
Easier said than done ! So here are the 10 mistakes to avoid to succeed perfectly your sheathing.
Sheathing is a very complete exercise to strengthen and strengthen abdominals but not only. With a good position, you can work your shoulders, your back, your chest, your hips and your buttocks. And all, without moving! For a perfect sheath, we give you 10 mistakes to avoid.
The bad positioning of the body to get better
Drop your pelvis to the ground
Do not lower your hips and buttocks too much, this puts pressure on your back which can cause lower back pain. The back should not be arched. If you feel your pelvis collapsing to the ground, tuck your belly and straighten the pelvis in the same alignment as your head and spine.
Raising the pelvis and buttocks
No doubt: exercise is much easier this way! To keep the body straight, engage all your muscles and contract your glutes. You will be more stable and will succeed your board more easily!
Bow the pelvis
It is likely that one side of your body is stronger than the other. Result: you bend to the weakest side. Position your hips evenly off the ground to work evenly on both sides and keep the same pressure on the body.
Bend the knees
This is a common mistake that allows your gluteal muscles to pause but reduces the effectiveness of the board. Straighten your legs to support your hips and keep your spine straight.
Forgetting the head and neck during sheathing
Drop your head and neck
Tilting your head forward may disrupt your vertebral alignment. Look straight ahead and release your neck to relieve tension in the upper back and shoulders.
Raise the head and neck
You do not need to raise your head too much because you will pull on your neck. And hello cervical pain the next day ... To maintain the initial posture, imagine the straight line of the spine.
Do not contract your muscles during sheathing
Forgetting to contract abdominals
There are other exercises that the abdominals to strengthen his abdominal belt. Having a flat stomach with sheathing is possible as long as you contract your abs. Tighten the belly muscles to support the spine and turn the fat into a sexy definition.
Do not contract the gluteal muscles
Most of the time, we forget that the board also works the buttocks. Remember to contract the gluteal muscles to hold the position longer.
0 commentaires:
Enregistrer un commentaire