Abdominal Plate

"Abdominal plate"

Hello friends, today we raise in our blog a simple power point of the exercise "Abdominal plate ", hope that you like and that it you is useful for your routine of trainings.

Later you can see our power point.

Link: Abdominal plate

MUSIC FOR THE STRENGTH TRAINING?

MUSIC FOR THE STRENGTH TRAINING?

    Hello friends, and welcome again to our blog. In this publication, we are going to leave of the habitual thing, and are going to speak of since the music can influence the development of our strength training at the  gym.


    We all have done to ourselves at some time the following question:

- Is to listen to music during the strength training beneficial for the sportsman?

    To answer to this question we are going to realize a brief bibliographical review of articles of research in order to find answers that have been stated by experts and investigators  of the matter.

   Karageorghis, 1996, realized a study with 50 participants (25 males and 25 women) where it measured the force of prensión after listening to stimulant, tranquilizing music or without music. They found significantly higher punctuations of force after the participants were listening to stimulant music in comparison with the participants who did not listen to any music or listened to tranquilizing music.

ABDOMINAL EXERCISE: "Is the Abdominal crunch better with fitball?". PART II

Destabilizing material in the Abdominal training. 

(Part Two)

Hello to all the people, later the yesterday publication we continue with the second part of the topic of abdominal training in unstable situations. We prepare to analyze today the abdominal exercise "Crunch" with the application of a destabilizing material like the fitball.

As Behm and cols., stands out., (2002), the fitball has been demonstrated as an effective method of training. Since already we mention in the previous post, "The strengthening of the lumbo-abdominal muscles in unstable surface demands a major participation of the system of motive control in order to stabilize and to balance the trunk ".

       It is necessary to emphasize that in the training of the lumbo-abdominal musculature in unstable surfaces, there exist some positions that they submit to the rachis with high loads that can be excessive in inexpert subjects (Vera-Garcia and cabbage., 2000) due to the torque that is generated on having realized exercises with the extremities, top or low. This situation puts stress on the musculature of the core estability, in order to stabilize the column, beside increasing the demands propioceptivas (Gambetta and cabbage., 1999 in Cosio-lime and cabbage., 2003).

ABDOMINAL EXERCISE: "Destabilizing material in the Abdominal training". PART I

Destabilizing material in the Abdominal training. 

(Part One).

     Hello friends, during today and tomorrow we will publish a couple of posts very interesting about the abdominal training in unstable means. We will try to leave a clear and simple information that we we all could understand and handle, to be able to apply it later in your trainings. Of all forms if you have doubts you can leave a comment us. Here  we leave the first part.

    In this first part that we publish today, we will answer to the following questions:

          - What is the destabilizing material?
          - Which is it use?
          - How and when should you use the destabilizing material in  the abdominal training?.
          - That effects has the abdominal training in unstable surfaces?.

Lumbar Exercise:" HYPEREXTENSION COXOFEMORAL AND LUMBAR" or "THE SUPERMAN"

HYPEREXTENSION COXOFEMORAL AND LUMBAR

       Hello friends, today we leave you a new post about the lumbar training and some of the most realized exercises. This exercise is of very easy execution that it is possible to do at home or in the gymnasium. The principal problem is the little information about the correct execution, therefore today we are going to explain to you, how it is done and the way most adapted to avoid positions of lumbar hyperextension.

       Incorrect Execution:

•     It tries to be taken down and arching the body in the lumbar zone.
•     Simultaneous raising of the trunk and the low extremities.
•    So that only it stays the pelvis rests on the soil.

       Common mistakes:

•     The action to raise the legs and the arms backward simultaneously, submits to the low part of the column to an unnecessary tension.

LUMBAR EXERCISE: "ELEVATION OF PELVIS"

"Elevation of pelvis"

Good days friends, today we are going to treat a very important musculature for our body and our health, overcoat our vertebral health, today we are going to speak about the lumbar musculature and are going to explain a sure and effective exercise to strengthen our lumbar musculature, it is a question of the " elevation of pelvis”.

This exercise is sure since on having be realized in laying prono we avoid an excessive curvature realizes lumbar back that us could provoke some type of injury, also it allows us to work our buttocks, for these motives we think that if we want to strengthen our lumbar zone and buttocks of a sure and effective form it is one of the most complete exercises and of easy execution, since it has the facility of being able to be realized in house, due to the fact that he does not need any type of material of gymnasium to realize it; later we explain the accomplishment of the exercise.

Starting position

● We place laying prono with the legs flexed in an angle of 45 º.

● The arms are extended next to the trunk.

Abdominal Exercise : "Crunch " vs " Sit Up"

Crunch -vs- Sit Up. Which is better ?

       Hello Friends, today we leave you a new post, about one of the most interesting topics at the moment from making the abdominals, of the most effective and sure form. For this motive we will explain like to do the Sit Up and his consequences.

       In the previous post about the Crunch, we explain the execution of the exercise, which they are the advantages of realizing this exercise and because it should realize. Well then, today we want to offer you the Sit Up and to explain to you the execution of this exercise and because we dissuade it.

Abdominal Exercise : "Crunch "

 Exercises: Abdominals "Crunch"

       Good afternoon, today we leave you a new post in our blog about the benefits of realizing abdominals exercises in a training.  This is a very simple exercise which we can do at home without any type of risk injury.

       The muscles of the abdominal Wall (rectus abdominu muscle, external oblique, internal oblique, transversus abdominis muscle) and the Psoas plays an important role in the correct proper functions of the lumbar rachis. (Juker y cols., 1998). The stabilizing role of the abdominal musculature, it’s based on the aptitude to reduce the intradiscal pressure in the rachis lumbar-dorsal. (Anderson y cols., 1997; Hodges y Richardson, 1999).

       The execise about which we’re going to speak today “Crunch” it’s an exercise that has demonstrated to be very suitable and effective for the abdominal musculature, furthermore, it’s very secure for the rachis lumbar-dorsal (Warden y cols., 1999; Axler y McGill, 1997) for reducing compressing forces(<2000 N) an the stress of shears (McGill, 1998; 2001; Juker y cols., 1998). Báñez y cols. (1999) recommend realising this exercise for being more effective in the rectus abdominis muscle activation and so reduce the factors of risk of the active coxofemoral flexion.