What are the basic exercises?
Exercise with the core of the body is the one that works on the muscles of the abdomen and lower back. These muscles connect the rib cage and vertebrae with the pelvis and protect the internal organs and the lumbar spine. Weak core muscles can lead to back pain and poor posture, while strong core muscles provide the basis for further movements such as strength training and everyday life. The lower back muscles used during core exercises include Erector Spinae and Quadratus Lumborum. The number and variety of muscles in the core area requires several basic exercises to be included in complete training to focus adequately on all areas. Especially strength, especially in the early stages of a gradual, progressive strength program. This means that the isometric contractions and a higher number of repetitions should be most of the basic training, while the exercise of strength training was only carried out after a high level of muscle endurance was determined.
During everyday activities, most stabilizing and supporting work of the core muscles are performed isometric. For this reason, it is useful to use isometric exercises for the body of the core to increase the ability of muscles to perform this type of work. This is particularly true of the transverse abdominus, which is best processed by the Plank yoga .
Yoga boards are a good versatile body exercise that works all core muscles and also stabilizer muscles of the upper and lower body. Exercise includes isometrics holds the pose best described as the highest position of push-ups. As a modification, the board can be rotated to the side, with one arm supporting the fuselage and the other extending to the ceiling. This variation tends to add further activation to the abdominal skirts.
rectus abdominus is best stimulated by exercises for curling in the body, especially a common crisis. Full sit-up tends to use hip flexor muscles more than abdominal. SidewallAnd the crossover will bring the chill besides rectus abdominus oblique.
erection spinae triggers the length of the back and function in flexion, extension and stabilization of the spine. Quadratus lumborum extends between the lumbar spine and the iliakal ridge of the pelvis and is commonly associated with lower back pain. For the isolation of these muscles, the extension of the back is an excellent choice and allow a wide range of adjustments that can be easily adapted to all levels of abilities.
Return can be carried out on the floor, exercise ball or specialized bench. The kneeling extension of the individual legs will work with the lower muscle fibers as well as the upper gluteus maximus. With most modifications, the possession of the isometric contraction at the top of the movement trains muscles to stabilize the lower back and add a functional element to the body of the body.