Science

The exercise for which you should start training in January so that your fitness life changes completely

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What is the best exercise you can do to improve your fitness? Some will say that running, others will tell you about the resistance exercises and another group will tell you what you should do strength exercises. But there is a type of movement that will make you improve in all the aforementioned areas: the core exercises.

If you are thinking of signing up for the gym in january and you’ve been inactive for a while, maybe you should start working on your core. The reason? The innumerable benefits of having strength in the muscles of the central area of ​​the body.

Think of your core muscles as the central link in a chain that connects your upper and lower body. These muscles come into operation in practically any task that we carry out.. Whether you’re hitting a tennis ball or mopping the floor, the necessary movements originate from or pass through the trunk.

Regardless of where the movement starts, it extends up and down to the adjoining links of the chain. Therefore, Weak or inflexible core muscles can affect the function of the arms and legs. That takes power out of a lot of the moves you make. Correctly strengthening the trunk increases power. A strong trunk also improves balance and stability. Therefore, it can help prevent falls and injuries during sports or other activities. In fact, a strong and flexible core is the foundation of almost everything you do:

a healthy back. Low back pain—a debilitating and sometimes unbearable condition that affects four out of five Americans at some point in their lives—can be prevented with exercises that promote balance and core strength. When back pain occurs, an exercise regimen is often prescribed to relieve it, accompanied by medication, physiotherapy or other treatments if necessary.

Sports and other pleasurable activities. Golf, tennis or other racquet sports, cycling, running, swimming, baseball, volleyball, kayaking, rowing, and many other athletic activities are enhanced by a strong core. Less mentioned are sexual activities, which also require core strength and flexibility.

Balance and stability. The trunk stabilizes the body and allows you to move in any direction, even on the most rugged terrain, or to remain standing without losing your balance. From this point of view, abdominal exercises can reduce the risk of falls.

Good posture. Weak core muscles contribute to slouching. A good posture stylizes the silhouette and transmits confidence. And what is most important, it reduces wear on the spine and allows you to breathe deeply. In addition, good posture helps you make the most of the effort you put in when you exercise.

Weak, tight or unbalanced core muscles can hurt you in any of these ways. And while it’s important to strengthen your core, it’s not wise to focus all your efforts on developing a ripped abs. Overtraining your abdominal muscles and neglecting your back and hip muscles can lead to injury and reduced athletic ability. If the holy grail is the abs it is the six packit is also essential to reduce body fat through diet and aerobic exercise and to strengthen the abdominal muscles with frequent sessions of exercises for the trunk.

Exercises to improve the core

If you’re just starting to exercise, here are some tips: always start the routine with a warm-up and with a stretching session.

Heating

Run in place for 30 seconds and then do jumping jacks for 30 seconds. You’ve already spent a minute getting your heart rate up slightly. This is what you do for the remaining 9 minutes:

climbers

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