2023-04-28 08:31:23
28 avril 2023
To have a firm and flat stomach, you don’t have to try hard to do crunches in series. Hypopressive exercises will give you an equally satisfying result, without the disadvantages of traditional belly thrusts. Demonstration.
If you are told “abdominal exercises”, you think crunch. Lying on your back, legs bent, hands behind your neck, you push on your abs to raise your chest, relax and so on. Of course this method can be effective, provided you are diligent. Unfortunately, it is not indicated for everyone because it induces some disadvantages.
This exercise can “damaging the lower back by shearing the lumbar vertebrae, causing compression of the intervertebral discs causing herniated discs, lumbago and sciatica and finally, will push on your organs”, describes the Decathlon website. You therefore risk lumbar pain and… a prolapse, ie a descent of organs. This is especially true for women in general, and those who have just given birth in particular.
The abs method “Hypopressive is frankly softer and quieter than hyperpressive abs”, confirms Quentin Pakiry, sports coach, on his website. And the result is very interesting, since in addition to promising a flat stomach to its practitioners, it also offers a reinforcement of the transverse, this muscle of the abdomen qualified as stabilizer of the trunk. This is the deepest part of the abdominals, which is located under the oblique muscles and the rectus abdominis. The muscles will sheath you solidly and give you a better posture, thus protecting your lower back. Without forgetting that this method makes it possible to support the work of the stomach organs »note Quentin Pakiry.
So how to proceed?
There are many exercises that you can implement by following the instructions of sports coaches during lessons or on the internet. But here is already a basic exercise to start, presented by the University Hospitals of Geneva (HUG):
- “Lie flat on your back, stretched, knees bent, feet on the ground. Exhale deeply by raising the organs towards the ribs and digging into the belly.
- As soon as the ’empty’ is done, without taking in air, close your mouth and pinch (or ‘close’) your nose.
- Make the movement of a powerful inspiration, without inhaling (keeping the mouth and nose closed) by opening the ribs and raising the chest by imagining the organs which go up under the ribs. »
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Source : Geneva University Hospitals (HUG) – Decathlon – Quentin-pakiry.fr, fitness coach
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Written by : Dominique Salomon – Edited by: Vincent Roche
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