Hypopressive abdominal gymnastics is an exercise technique based on the contraction of the abdominal muscles. In this case, there is tension and muscular work, but there is no movement. It incorporates as a main characteristic the use of breathing, particularly of apnea, to achieve the objectives: reduction of the waist and abdominal toning.
All this is encompassed within an innovative method called 'Reprocessing Soft Fitness'. It is more complete than other similar methods because it takes into account the alterations or imbalances in the subject's posture, and attempts to combine hypopressive and body reprogramming exercises through rhythmic repetitions, which will eventually promote complete physical rearrangement.
The position: the key to the method
According to coaches, the simple act of maintaining a correct posture while performing abdominal contraction counts as exercise. Whether in a sitting or standing position, the activation of the muscles of the body achieves benefits from the start.
There are 3 basic positions: in the elongation, the body is stretched with the arms extended as if it were trying to touch the ceiling with the tips of the fingers. In coaptation, the body is flexed downward, trying to touch the tip of the feet with the tip of the fingers. In quadrupedal, the posture is "four legs" or similar to the position of cat in yoga. While performing, the abdomen should always be tense.
Among the other postures there is one called "the jar", which is made standing with the arms on the hip; the "forward leg" with the trunk slightly back and one of the legs one or two steps ahead; "On his knees", described very well by his name. The position of the "tailor" is done sitting in the position of an Indian, and the "supine position" lying on his back with his arms flexed towards the sky.
In each one, the ideal thing is to maintain the apnea between 10 and 15 seconds, and then expel the air slowly and slowly. At the end of the exercise, you should perform three breathing cycles (ie, inspiration and expiration) slowly and deeply, before repeating the exercise. Each of them, on average, must be repeated three times.
It is recommended to perform this type of abdominal exercises in a complementary way with other routines, daily during the first month. Progressively, as you master the method, the ideal frequency is two to three times per week. Being constant, in 6 months you can start to see results, and to feel like improving the health of your abdomen and your pelvic floor.
Benefits of hypopressive abs
In addition to decreasing the waist, they improve posture, back pain and can help control stress incontinence. Compared with traditional abdominals, there is less risk of ending up with a bulging abdomen or with hernias or incontinence, especially if they are performed for a long time. In addition, they can be practiced by women during the postpartum period, which facilitates the recovery process.
It is important to observe certain recommendations so that the hypopressive method works correctly: hypertensive people should avoid this type of exercise, since they favor, at times, the elevation of the blood pressure figures. It is preferable to perform them during the morning and without having previously eaten food.
If you are not used to a strong physical routine but you are determined to initiate a change in your health, the combination of cardiovascular exercises with the hypopressing abdominal method guarantees a pleasant transition between sedentary lifestyle and active life. By alternating several options, you will see how your body progressively calls for increasingly stronger exercises and more often, and will keep you motivated until you see how you gradually achieve your goals.
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