Exercise your core muscles is the basis for overall body health and Fitness.Ihre major muscle groups are the rectus abdominis muscle, the internal/external oblique and transversus abdominis.
The abdominal crunch is a well-known exercise for strength. Lying on her back with your knees bent, then to increase contract your abdominal muscles around your shoulders from the ground towards the knee. Hold for two seconds, then lower your shoulders slowly back to the starting position. Repeat for at least 20 times.
The Bridge is another good exercise to work your abdominal muscles. Lying on the back with your knees bent, then lift hips off the floor until your hips in line with your knees and shoulders. Hold this position for three seconds, then lower your hips back to the starting position. Repeat this ten times.
Torso rotation is another way to improve the strength. Are you your legs on the back of bent and the hands stretched out on the floor rests. The knee with your shoulders on the floor slowly turn left, ready to go easily. You should feel the stretching of the muscles, but no pain. Hold it for three seconds and then again the knees in the upright position. Repeat this procedure on the right side, then repeat the cycle of left and right turns ten.
Alternate arm/leg raises , are a good exercise for the back. Lie on the front advanced with your arms in front of you. Raise your left arm from the shoulder and right leg from the hip, so far they can go. Keep in this position for 5 seconds and then in the start position to reduce. Repeat this with the right arm and left leg. Do so again ten times. An easy way to do this is just lift your left arm for 5 seconds, then cut, then move left leg, right arm and right leg.
Plank is ideal for work the transversus abdominis muscle, a muscle that was neglected much in relation to the exercise. Are located on the front and put your elbows on the floor under the shoulders. Deal your toes on the floor legs with hip width and lift your body off the ground with a straight back, and pull in your stomach upwards toward your spine. Hold the plank position for a number of 30 to 60 seconds.
Relax yourself and your body back to the floor laid. This can be repeated times 4 or 5.
These five exercises will get your core business in good condition in any case.
See dynamic wellness for more tips to build muscle.
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