Short and long abs: benefits and contraindications

Abs area is very important for the look. Maybe you are slim, but you don’t feel satisfied because you have an abdomen that is not flat. You feel that you are fat, only for the posture that you think like pear or apple in the abs area. So, I think it is time to practice abdominal exercise, to get the flatter abs.

The crunches, which works the short abdominal, and the sit-ups that exercise the long, are classic exercises present in all training. They usually associate for a more complete result. The sit-ups, in which, with the legs flexed, the entire torso is raised and lowered, taking off the entire back of the floor, is an exercise that involves several muscles at once. It works more than one joint in addition to the musculature: when it rises, the hips do it and the lumbar area also intervene.

It is a strength exercise that trains the entire muscle block but requires certain precautions. It demands a certain general strength so as not to do it badly. It can be done in several stages: the first is the little ball exercise that is done, in which they raise their torso with their legs and arms outstretched. The different variants of the exercise have to do with the level of training. The first is the little ball exercise. In a second step do climbs up with legs and arms extended and lowers yourself with your hands on the nape of the neck, extending the legs, to begin to acquire more strength. A third step, improve the technique, with the legs bent, and raise with arms outstretched to hold on to the knees and lowers slowly, it can be lowered in two times for greater strength. In a fourth step, climb with your hand on the nape of your neck and pears off the chest.

You have to be careful not to force the neck when it is done with the hands on the nape of the neck. To learn how to do it well, following these steps: Start with 4 sets of 8 repetitions with short pauses of between 15 and 30 seconds between series and series, to increase muscular endurance, increase gradually, the series: 4 of 12 repetitions, 4 of 15.

Crunches or short crunches are more basic isolation exercises that keep the lower back resting on the floor. Only the abdominal that is isolated. The short abdominal is a localized exercise that prevents the abdomen from going forward. They are done with the legs bent, with the pear off the chest, the hands on the nape of the neck, the elbows wide open and the back well supported. Without strength with the neck or shoulders, head and shoulders rise and fall, keeping the waist well supported. Like any exercise, although it is simple, it requires certain precautions. You have to be careful with the neck to avoid making force with it, to avoid it, it is important to have your hands on the nape of the neck, the elbows open, the pear detached from the chest when going up, and the crunches have very little possibility of injury.

Both exercises can be combined. A start of sit-ups with a final of crunches and the most advanced can add iron to finish, for good abdominal work. The planks, in addition to the abdominal block, work the lumbar area and shoulders. A powerful job would start with 20 repetitions of crunches, 10 sit ups and 30 seconds of planks, repeating 3 or 4 series. The pauses last as long as it takes to change position. The most advanced add repetitions: 50 to 100 of crunches, 15 to 30 of sit-ups and more than a minute of planks and a good diet, an indispensable ally to achieve good abdominals.

Benefits

• The crunch is a localized exercise that works 40% of the muscle mass, although it mobilizes the entire muscular wall.

• Easy to carry out, it is suitable for beginners or for people who are overweight or with lumbar ailments.

• The sit-ups is a global exercise that works 80% of muscle mass.

• It is more functional because it increases abdominal strength for any act of life, be it running or getting out of bed. This force is lost over time.

Contraindications

• With a herniated disc, do not perform sit-ups. Depending on the area where the hernia is found, crunching may or may not be done. Always consult with the doctor in advance.

• With lumbar injuries, do not sit-ups. You can do crunches because strengthening the abdominal area helps. They should be done with great care and without many variations: do all the exercise with the legs on the floor and do the pelvis retroversion gently. Nor can planks be added because the area is forced.

Leave a Reply

Your email address will not be published. Required fields are marked *