http___hr.265health.com_conditions-treatments_back-pain_1016054117.html_1.xml
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safety Crunches or bent-knee sit-ups may be contraindicated in those with certain medical conditions. A qualified healthcare provider should be consulted before making decisions about therapies and/or health conditions. Use cautiously with lumbar disk pathologies or osteoporosis. Avoid if pregnant. Any kind of exercise that can cause even a very mild abdominal trauma is contraindicated in pregnant women. Strenuous abdominal exercise is not recommended for those with high risk of cardiovascular disease and hypoglycemia. technique A recent American Council on Exercise study, evaluated 13 of the most common abdominal exercises and ranked them. Among the most effective were the bicycle maneuver, the captain's chair, crunches done on an exercise ball, crunches done with the legs held vertically, and reverse crunches. General abdominal exercise guidelines: Most experts recommend several (3-5) abdominal exercises 2-3 times a week with at least a days rest in between each workout. Two sets of 10-15 repetitions for each exercise are recommended in the beginning. With improvement, an individual may increase to 3 sets of 20 repetitions. Doing all of the exercises is not necessary; individuals may select 3-5 exercises initially and vary this routine over the months. Bicycle maneuver: Lie on the back with knees bent and feet flat on the floor. Place fingertips on the side of the head just behind the ears. Push the lower back into the floor, flattening the arch and hold. Bring the knees up to about a 45-degree angle and slowly go through a bicycle pedaling motion. Touch the left elbow to the right knee, then the right elbow to the left knee. Breathe evenly throughout the exercise. Captain's chair: This exercise requires a captain's chair, which allows an individual to lift his bent legs toward his upper body. tart with the legs dangling and slowly lift knees in toward the chest. The motion should be controlled and deliberate as the knees are brought up. Return to the starting position. Crunch on an exercise ball: Sit on the exercise ball with feet flat on the floor. Let the ball roll back slowly and lie back until thighs and torso are parallel with the floor. Contract the abdominal muscles raising the torso to no more than 45 degrees. To work the oblique muscles, make the exercise less stable by moving the feet closer together. Basic crunch: Lie on the back with the knees bent and feet flat on the floor. Place fingertips on the side of the head just behind the ears. Push the lower back into the floor, flattening the arch and hold. Curl up slowly so both shoulders lift off the floor a few inches. Hold for a count of two, and return to the start position. Note: Do not clasp fingers behind the head. Do not tuck the chin to the chest. Keep the head up. Eyes should stay focused on the ceiling. Half curl: Lie on the back with the knees bent and feet flat on the floor. Place the palms on the thighs and curl up until fingertips reach the knees and breathe out. Return to the start position. Tips: Do not tuck the chin to the chest. Keep the head up. Vertical leg crunch: Lie on the back with the knees bent and feet flat on the floor. Place fingertips to the side of the head, just behind the ears. Push the lower back into the floor, flattening the arch and hold. Extend the legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract the abdominal muscles by lifting the torso toward the knees. Exhale when contracting upward; inhale when returning to the start. Tip: Do not tuck the chin to the chest. - Reverse crunch: Lie on the back with knees bent and feet flat on the floor. Place fingertips to the side of the head just behind the ears. Crossing the feet at the ankles, lift the feet off the ground to the point, creating a 90-degree angle with the knees. Push the lower back into the floor, flattening the arch and hold. The hips will slightly rotate and the legs will reach towards the ceiling with each contraction. Exhale when contracting; inhale when returning to the start. - Alternating 'Supermans': Lie face down on a mat with the arms stretched above the head (like superman). Raise the right arm and left leg about 5-6 inches off the ground. Hold for three seconds and relax. Repeat with the opposite arm and leg. - Plank: Lie face down on a mat with elbows right next to the chest, palms facing down. Push off the floor, rising up onto toes and elbows with palms flat, back flat angling up from toes to shoulders. Hold abdominals tight, and keep the spine neutral. Tilt the pelvis and contract the abdominals to prevent the buttocks from sticking up in the air. Hold for 30 to 60 seconds, and then lower; repeat. - Crossover crunches: Lie on the back with the knees bent and feet flat on the floor. Cross the right leg over the left leg so the right ankle is resting on the left knee. Place the fingertips to the side of the head just behind the ears. Begin a crunch, but twist the torso and touch the left elbow to the right knee. Return to the starting position and repeat for the desired number of repetitions before switching over to the other side. - Side bends: Holding a dumbbell in the right hand, stand with the feet shoulder-width apart and the knees slightly bent. Place the left hand behind the head and slowly bend sideways to the right, lowering the dumbbell down to the knee. Return to an upright position and repeat for the desired number of repetitions. - Medicine ball sit-ups: Lie on the back with the knees bent and feet flat on the floor. Hold a medicine ball (a five-pound ball is recommended for beginners) to the chest and have a partner stand at the feet (not on them). Push the lower back into the floor, flattening the arch and hold. - Simultaneously curl up and throw the ball to the partner. Hold the crunch as the partner catches the ball and throws it back. Catch the ball and slowly return to the start position. Reverse crunch: Lie on the back with knees bent and feet flat on the floor. Place fingertips to the side of the head just behind the ears. Crossing the feet at the ankles, lift the feet off the ground to the point, creating a 90-degree angle with the knees. Push the lower back into the floor, flattening the arch and hold. The hips will slightly rotate and the legs will reach towards the ceiling with each contraction. Exhale when contracting; inhale when returning to the start. Alternating 'Supermans': Lie face down on a mat with the arms stretched above the head (like superman). Raise the right arm and left leg about 5-6 inches off the ground. Hold for three seconds and relax. Repeat with the opposite arm and leg. Plank: Lie face down on a mat with elbows right next to the chest, palms facing down. Push off the floor, rising up onto toes and elbows with palms flat, back flat angling up from toes to shoulders. Hold abdominals tight, and keep the spine neutral. Tilt the pelvis and contract the abdominals to prevent the buttocks from sticking up in the air. Hold for 30 to 60 seconds, and then lower; repeat. Crossover crunches: Lie on the back with the knees bent and feet flat on the floor. Cross the right leg over the left leg so the right ankle is resting on the left knee. Place the fingertips to the side of the head just behind the ears. Begin a crunch, but twist the torso and touch the left elbow to the right knee. Return to the starting position and repeat for the desired number of repetitions before switching over to the other side. Side bends: Holding a dumbbell in the right hand, stand with the feet shoulder-width apart and the knees slightly bent. Place the left hand behind the head and slowly bend sideways to the right, lowering the dumbbell down to the knee. Return to an upright position and repeat for the desired number of repetitions. Medicine ball sit-ups: Lie on the back with the knees bent and feet flat on the floor. Hold a medicine ball (a five-pound ball is recommended for beginners) to the chest and have a partner stand at the feet (not on them). Push the lower back into the floor, flattening the arch and hold. Simultaneously curl up and throw the ball to the partner. Hold the crunch as the partner catches the ball and throws it back. Catch the ball and slowly return to the start position. evidence In recent years, obesity has been linked to many health conditions, including, hypertension, dyslipidemia and dysglycemia. Attention has also focused on the importance of abdominal (or central) obesity as a determinant of cardiovascular risk, independent of the body mass index. Exercise training has been found to reduce total and abdominal fat. These changes in body composition mediate improvements in insulin sensitivity and blood pressure and may improve endothelial vasodilator function. Although exercise improves fitness, the reductions in total and abdominal fatness and increase in leanness are more strongly associated with favorable changes in risk factors for cardiovascular disease and diabetes, including those that constitute metabolic syndrome.
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prekrižiti ruke ispred sebe s koljena savijena i ruke odmara na podlaktice . Stanite uspravno, održavanje dobrog držanja i držati kukove usklađen s gornjim dijelom tijela . Rotacija svoje tijelo u jednom smjeru , držite 3 sekunde , a zatim rotirajte i držite u drugom smjeru . U ovom potezu , držati ramena natrag , vaši prekriženih ruku ravno ispred sebe i izbjeći naginjanje kukove prema naprijed . Postavite dlanove svojih ruku namale vaših leđa . S koljena ravno , savijte unazad , proteže kroz gornji dio leđa , a po sredini kralježnice . Stanite u dobrom položaju s jednom rukom na boku i druge ispruženom na side i sagnuo se na lakat . Donesite ispruženu ruku gore i preko glave, kao da poseže za uho koje je na suprotnoj strani glave . Možete osjetiti protežu kao što dizati ruku i produljiti rebra . Držite na stolicu ili stol kako bi se stabilizirala i iskoristite svoj gležanj ili pljuska svoje hlače . Izvucite svoj gležanj , savijanje koljena , i pokušajte dotaknuti svoje stražnjice s petom . To može potrajati malo prakse za ravnotežu i dovesti peta sve do stražnjice , ali to jedobro za strije bedro i donji dio leđa . Do podne Proteže Započnite ovu vježbu tako ležeći licem prema dolje na pod . Stavite ruke na podu po ramenima , a zatim se donose se na laktove . Držite ovu poziciju za 10 sekundi ili više da se protežu svoj donji dio leđa . Držite donji dio tijela opuštenim i kukove pritisnuta do poda tijekom protežu . Polako spustite gornji dio tijela vrati na pod i ponovite potezu nekoliko puta . Lezite na leđa , savijte koljena i stavite noge na podu . Zategnite trbušne mišiće i polako pritisnite donji dio leđa na podu . Držite ovu poziciju za 10 sekundi i zatim polako opustite . Stavite smotani ručnik pod donji dio leđa za udobnost . ostati na leđa s koljena savijena i noge ravne na podu . Polako se presele koljena s jedne na drugu stranu , držanje noge na podu . Kao što premjestiti koljena , kukove će doći s poda , a donji dio leđa će twist . Počnite s malim pokretima dok ne znate koliko možete udobno okretati s jedne strane na drugu . Stretch donji dio leđa i tetive koljena mišiće ležeći na leđima , savijenih koljena i stopala na podu . Ovaj put povući svoje noge u bliže stražnjici . Uhvatite jedno koljeno , da ga stavi na prsa i držati druge stopala na podu . Tada bi drugi koljeno na prsa i držite ih oboje tamo za 10 sekundi . Opustite se i vratiti jednom nogom u isto vrijeme na mjesto početka . From:http://hr.265health.com/conditions-treatments/back-pain/1016054117.html