Hypopressive exercises

When combined exercises of posture and breathing, the exercises of the hypopressive method are obtained as a result. In the field of health and sports these exercises are extremely positive, since they provide multiple benefits to the circulation, to the corporal stability and even to the sportive and aesthetic performance. The hypopressive method is a novel method that both physiotherapists and sports trainers use.

What virtues does the practice of hypopressive exercises bring?

Practicing hypopressive exercises allows:

• End back pain or failing, reduce it. Postural modifications are quick with hypopressive type exercises. The forces that act on the spine are balanced, so the symptoms in the neck, dorsal and lumbar area disappear or decrease.
• Reduce centimeters from the waist. Hypopressive exercises work the muscles of the abdomen and back so that they increase their tone and begin to function as a natural band. There is a flattening and hardening of the belly, in addition to functioning as support for the spine.
• Improve respiratory capacity. The union of postural exercises with breathing exercises makes the tissues more flexible, so that the lungs are able to retain more air with more space available. Hypopressive exercises are ideal for people with asthma.
• It provides excellent posture and a better balance, in addition to preventing herniated discs. An ideal posture leads to an ideal balance and structures that work in harmony.
• Work the pelvic floor to reduce urinary incontinence and prolapse. Strengthening the pelvic floor prevents the pelvic organs from falling and urine losses.
• Decreases the separation of the rectus abdominis. Known as "abdominal diastasis", the separation of the rectus abdominis is a frequent alteration in women that can bring serious consequences. Hypopressive exercises prevent separation from evolving.
• Improve sports performance The changes at the circulatory, respiratory and biomechanical levels with hypopressive exercises are translated into greater productivity and benefit of the athlete's abilities.

How are hypopressive exercises done?

To perform the Hypopressive Abdominal Gym you must take into account:

• The posture. You should not neglect the position. At first it may seem difficult, but with practice you will acquire all the details of the exercises. Attentive to how you place arms, shoulders, hips and knees. I pretend that when you execute the exercises you are taking a picture and you should look elegant !.
• The discomfort is part of the exercises, since you are activating muscles that you do not usually use.
• Wear comfortable clothes
• Find a space in which to perform the exercises, including a mat or a carpet in the postures in which you must lie on the floor.
• Do not do hypopressive exercises if you are going to eat or sleep. Preferably choose to perform the hypopressives early in the morning.
• If you are not comfortable with a particular exercise of the hypopressive method, look for variants. There are exercises with special tools, exercises in pairs, ... For all tastes, always accompanied by a professional in the area of ​​physiotherapy or physical activity that indicates the exercise, its intensity and its execution depending on your case.

Hypopressive exercises

Basic hypopressive exercise: Quadruped posture

Learn to "stick your belly" or let the abdomen enter alone. This exercise relieves the tension in the spine and you can even do it if you need to stretch or just relax a little column.

Position to start hypopressive exercise in quadrupeds

The steps to perform this exercise are:

1. Kneel on a mat, carpet or floor with a pillow to protect the knees. The hip should be aligned with the knees
2. Hands resting on the floor, trying to get the tips of their hands to touch each other.
3. Front resting on the floor, at the same height as the hands are.
4. Stretch the column.
5. Chin tries to touch the chest.
6. Separate the elbows.

Breathing adequate to perform hypopressive exercise in duadrupedia.

The steps to perform this exercise are:

1. With the final position of the previous exercise, it inspires in 2 seconds.
2. Expires in 4 seconds. Repeat these steps 3 cycles.
3. In the last expiration opens the ribs for 4 seconds
4. Repeat step 3 increasing the rib opening time more and more.

Basic sitting hypopressive exercise

This is an exercise that may cost you, so you can practice first with a wall or with your glutes.

Position to start sitting hypopressive exercise

The steps to perform this exercise are:

1. Sit fully upright, almost arching your back back.
2. Knees in slight flexion.
3. Feet in flexion.
4. Elbows in 90 degree flex
5. Back of the hand to the height of your hips (if it is difficult, place them a little later).
6. Expanded dolls
7. Shoulders down, so the neck looks longer.
8. Seek to lengthen, as if you wanted to touch the ceiling with your head while lowering your chin to your chest.
9. Separate the elbows.

Adequate breathing to perform the sitting hypopressive exercise

The steps to perform this exercise are:

1. With the final position of the previous exercise, it inspires in 2 seconds.
2. Expires in 4 seconds. Repeat these steps 3 cycles.
3. In the last expiration opens the ribs for 4 seconds
4. Repeat step 3 increasing the rib opening time more and more.

Basic hypopressive exercise: Demeter posture

It is a simple exercise that will bring you well-being and decrease in your waist.

Position to start hypodepressive exercise Demeter

The steps to perform this exercise are:

1. Lie on your back, with knees extended and one leg on top of the other. Push your heels as if they pulled you from the feet.
2. Arms above your head, looking for the stretch of the spine. Try not to touch the ground.
3. Bring your chin to your chest.

Breathing adequate to perform the Demeter hypopressive exercise

The steps to perform this exercise are:

1. With the final position of the previous exercise, it inspires in 2 seconds.
2. Expires in 4 seconds. Repeat these steps 3 cycles.
3. In the last expiration opens the ribs for 4 seconds
4. Repeat step 3 increasing the rib opening time more and more.

Conclusion

Hypopressive exercises are essential for the activation of the muscles that protect us from alterations in the back, the pelvic floor and the diaphragm. The vacuum during hypopressives decreases the pressure in the abdomen and tensions, relaxing and exercising at the same time.

The gorgeous Emeri Connery

Emeri Connery is a entrepreneur, fitness competitior, personal trainer, NPC bikini competitor and model from Coolville, Ohio, USA.

Possessing a beautifully sculpted body that impresses, has participated in numerous competitions where she has exhibited her incredible figure, which we both admire and inspire.

Hipopressive abs

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.

These are the 10 best paid male fitness models from around the world

Today there are many people who follow a healthy lifestyle exercising and maintaining a healthy diet in their day to day. There are those who decide to dedicate themselves professionally to the world of fitness or bodybuilding either as coaches, models, youtubers, contestants ... and have high incomes.

Then we leave the list of the 10 best paid fitness models in the world.

1. Matt Ogus

This 25 year old Californian known as Flex For All has a Youtube channel since 2011 in which he focuses on nutrition and fitness exercises to get his look.

2. Alon Gabbay

It is a fitness model and bodybuilder of 29 years that began in this world at age 17.


3. Simeon Panda

This 30-year-old Englishman is the owner of SP Aesthetics, as well as being a bodybuilder, model and personal trainer.

4. Felipe Franco

5. Gerardo Gabriel

He is a 26-year-old fitness and bodybuilder model who started going to the gym in 2009 while in the United States Marine Corps.

6. Ulisses Jr.

This American is 37 years old and began to train at 19 years old.




7. Sergi Constance

Born in Valencia, Spain, in 1988, is a professional fitness model and professional fitness athlete. He has a channel on YouTube and is very active in social networks, with more than 4 million followers on Facebook and 2 on Instagram.

8. Tom Coleman

Born in Essex (England) in 1986, at age 16 he had to leave rugby due to an injury and started in the gym world.

9. Jeff Seid

Born in Renton, Washington (United States) in 1994, he started in the fitness industry one month before graduating from high school. It has a Youtube channel in which it promotes a healthy and aesthetic lifestyle.

10. Lazar Angelov

Born on September 22, 1984 in Sofia (Bulgaria), it has more than 12 million followers on Facebook.

Diet or exercises: what matters more when losing weight?

Staying active is an important part of any weight loss or weight maintenance program. When you are active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight. But what is more effective to lose weight, diet or exercise?

Both are important. However, although diet has a greater effect on weight loss than physical activity, the latter has a greater effect in the prevention of weight recovery after weight loss.

For most healthy adults, the US Department of Health and Human Services. (Department of Health and Human Services) recommends these guidelines about exercises:

► Aerobic activity. Perform a weekly minimum of 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity.

However, to lose weight effectively or to maintain it, some people may need up to 300 minutes per week of moderate physical activity. You can do a combination of moderate and intense activity. The guidelines suggest dividing these exercises during the course of the week, and the activity sessions should be at least 10 minutes.

Examples of moderate activity:

Light walk, dance, housework, take the pet for a walk, ride a bike, swim, etc.

Examples of vigorous activity:

Jogging, climbing at a rapid pace or climbing a slope,

fast commuting by bicycle, fast swimming;

sports, competitive games, etc.

► Strength training. Do strength training exercises at least twice a week. The guidelines do not establish the specific amount of time for each strength training session.

Strength training may include the use of weight machines or activities such as loading grocery items or working intensely in the garden.

As a general goal, try to do at least a total of 30 minutes of physical activity every day.

How many calories am I burning?

Since 3500 calories equals about 450 grams of fat, you need to burn 3500 calories more than you eat to lose 450 grams. So if you reduce your daily diet by 500 calories, you would lose about 450 g per week (500 calories x 7 days = 3500 calories).

There are other factors that can affect this equation. Due to the changes that occur in the body over time, you may have to reduce even more calories to keep losing weight.