falling
on the abdominis — the deep central muscle that wraps over your center is one of the main muscles of the center of strength and reliability. In addition, cyclists should focus on it, as it helps you to end up writing a bike. Truth be told, if you do not have enough, your cycling can be tolerated.
What is a cross on the abdomen and why is it so important?
The cross over the abdominis is the main cross on your abs, as shown by Cook Jackson. In addition it is an unimaginable layer, which wraps over your entire abdomen from front to back and extends between the pelvis and ribs.
"If you think you're looking at an undergarment around your abdomen or one of those back-assisted lashes, that means you're falling over the abs," Cook Jackson told Bicycling.
Seriously, it may be inclined to balance your body weight with your handles for help. Doing so includes pressure on the pelvis and spine, which may result in fractures, sprains, and injuries.
"Whether you are a marathon runner or a first-time runner, you may want to lean on the handlebars all the time," said Cook Jackson. point: Bicycle joint members with a tight cross over the abdominis muscles did not like to face expensive back pain. Another review, published in the Journal of Strength and Conditioning Research in 2007, followed that if your institution uniform, you can repair bicycle parts that cause injury, as it puts a lot of weight on the knees. Finally, another study that was disseminated in Clinical Anatomy in 2018 to the point of cycling kits, suggests that short-distance cyclists focus on strengthening the middle muscles, including crossing the abdomen, in order to improve strength.
Instructions to strengthen your crossing over the abdominis
Cook Jackson says focusing on the cross over the abdominis is more direct than you normally expect. As they grow throughout the body of your body, more specific institutional activities will get the job done. However, he also acknowledges that full body growth is the most effective way to strengthen a train.
"Focusing on each trap gives you a green contract for good health. Full development, killing 1,000,000 birds with one stone, and exercising your body as a whole will be especially helpful in cycling, as you use abs while using your legs while holding yourself up, and what," he explains. he.
Excellent Low Performance (Cycling)
Cook Jackson explains the daily routine that goes with it to strengthen your crossing over the abdomen. You will need a portable weight or a free weight. A job mat is optional. Perform each task with the number of reps listed below. Rehash in 3 sets.
Board
Lie down on the mat. Fold the toes, place the elbows right under the shoulder, arms down below. Press the lower arms down, lift the buttocks off the mat while drawing inwards to hold the straight back. Draw the glutes and legs to keep the hips from lifting or immersing so that your body is in a straight line from the highest point of your head down to your heels. Hold for 30 to 60 seconds.
Side Plank
Start lying on your side with your lower right arm down. Draw a straight line from head to toe, connecting feet, knees and hips on top of each other. Make sure your left elbow is straight below the left shoulder and place your right hand behind your head. Raise the hips as high as possible and hold for 30 to 60 seconds. Rehash on the other hand.
Hold Empty
Lie down with your head up. Drive down and down, connecting with the abs. Raise the legs down, as slowly as possible while holding them straight and holding them down. (In the event of a back curve, lift the legs up.) Place your arms high on the ceiling. In case you feel unsteady, extend your arms behind your back, biceps over your ears, and create a shallow U-shape with your body. Hold for 30 to 60 seconds.
Dead Attacker
Lie down with your head up. Reach the arms straight up to the ceiling over the shoulders, palms facing endlessly. Bring benefits, turn knees, make a 90-degree point. The knees should remain straight above the hips. This is your first place. Slowly lower your right arm backwards, at the same time adjusting and lowering your left leg downwards. Return to the starting position. Rehash on the other hand. Keep rotating 8 to 10 times on all sides.
Cup Squat
Find the weight of the handle on the lower part of the handle and hold it to the chest with the elbows out of the body. Stand with legs that are much wider than the hip width apart. Send the hips back and forth to lower them to squat, keeping the spine straight and the chest raised. Imagine sitting in a low chair with an amazing posture. Stop, then, swing your feet down and back up. Review 8 to 12 times.
Deadlift
Hold a portable weight, hand weight, or hand weight down in front of you with both hands. Stand tall with legs that are slightly wider than a wide hip, with a slight curve at the knees, shoulders at the back, and a long chest. The Pivot slowly moves from the hips, sending the buttocks straight back, while connecting in the middle and keeping a straight line from the highest point of the head to the hips. Connect with hamstrings and glutes to withstand the drop of gravity drawing as the weight brings it down. Lower it until you feel a pull on the back of the legs.