Science says this abs exercise is the best best you can do
The researchers tested 16 different basic exercises. At the end of the study, he reigned Supreme.
According toHARVARD MEDICAL SCHOOL, reaching a stronger core - the "rugged central link in a string connecting your upper and lower body", is not it something you need to do to be better naked. Work on your abdominals and oblique can help you become betterwalker And a better athlete overall. This will improve your balance and flexibility and improve your quality of life by stimulating old age pain. But as anyone experienced "abs exercises", there are hundreds of ways to work your core, ranging from thealways controversial locations ToHIIT MOVEMENTS such as mountain mountaineers innumerableYoga posing.
What basic movement is the best demolition of the absolute core? Well, a study published in theJournal of Force and Packaging ResearchTons tested from different ABS exercises and are retained with an answer. So, if you want to work your core in the most efficient way possible, read it to learn what the movement is and how to do it. And for more good fitness advice, see here for theSecret exercise tips to reduce your weight for good.
Insulation compared to integration exercises
The study, conducted by researchers at the University of Penn State, focusing on 10 men and 10 women who have been connected with electrodes and have crossed 16 different basic exercises to learn which exercises have activated the gains of most Muscles and "maximize [E being] and peak performance. "
Researchers quickly discovered that "insulation" exercises designed to specifically target ABS, such as crunchs - are not as effective in working your abdominal muscles such as "integration" exercises. Integration exercises, such as mountain mountaineers, are also other muscle groups. And for more ways to work your abs, see here forSecret dry exercise for a stronger core.
This exercise abs is the best
The study revealed that the plank was the most effective for working your most difficult basic muscles. The placing element of the board was crucial. "Abdominal and lumbar muscle activity was the largest when equilibrium has been challenged, adding complex movements of these traditional basic exercises," notes the study.
"It gives a total sense if you think about it," observes the experts atThe health of men. "When you assume position (board), it requires the muscles of your section to mid-section to work extra-hard to keep your spine stable and make sure your vertebrae do not move."
What happens to your body when you plan
If you are new in the board, the most common planks is the "low board". To do this, you will find your body so that you are hovering on the floor with your weight on your elbows and toes, like a push-up position. From there, you turn on, holding your body as straight as possible, engage your core.
When you make the trip properly, you will engage all your heart, your abdominal muscles to your oblique. You will also work your upper back muscles, quads, gluettes, calves and PECS. "The boards are a very versatile exercise that targets a lot of the most important muscle groups of the body", advises the health experts ofHealth.
The boards will help you strengthen strength, improve your posture and coordination, gain flexibility and strengthen your athletic performance. They also improve back pain ...
The board is particularly good for back pain
"Eighty percent of people will experienceBack ache During their lives, "saidTom Holland, MS, the SCCS, Cissn, a physiologist of the exercise and the author ofThe micro-drive plan: Get the body you want without the gym in 15 minutes or less a day. To fight this pain, it advises floor.
Now the board is particularly good in targeted back pain because it does not really target back pain. It rather reinforces all the backs. "ImprovementPosture only helps align the vertebrae, which removes unnecessary stress in the region of the spine, "says the body of health." This also helps organize the ligaments in the back properly, which still prevents painful back conditions. "
If you suffer from back pain, know that Holland creates for us a great personalized workout, designed not only to free yourself from pain, but also to raise your quality of life. Newsflash: The entire training is rooted in the boards . To learn how to do it, check 1 minute workout that strengthens strength and relieves pain, says the top coach .
