Mia Sand, aka Miss Mia Fit
Some time ago, everyone knew a danish named Mia Sand who, despite her 80 kg, is considered by many to be the ideal woman of today. Sand is very active in her social networks where she motivates her followers to lead a healthy life. People from all over the world admire its body and its curves. His figure challenges the figures of today's skinny models.
Mia started her fitness adventure when her first-born son was four years old. The woman in one of her interviews admitted that she has always been a tall, curvy girl. Like most teenagers, she had difficulties accepting herself and loving her body as it was. However, she did not let herself get carried away by the depression and decided to work on her body to see the best version of herself in the mirror. He started by going to the local gym when he was 25 years old and was already a child's mother. During her pregnancy she gained a few extra kilos of which she was not happy and decided to exercise regularly to recover her previous figure or even improve it.
Mia admits that at the beginning it was difficult because her physical condition was not in the best state. However, he did not give up and little by little his love for the gym and lifting weights was born. Following the advice of his private trainer, he started lifting heavier objects to sculpt his body. Now, with her own experience, Mia motivates women around the world to fight for their dreams. It also teaches them that the only limits are those they have in their heads; others do not exist.
Her message to young mothers is that they do not just conform to being a mother, but rather to do something for them and their bodies. Nor is ashamed to remind herself and all those around her that what she has achieved is to set goals that defy the norm and not conform to the standard norms established by society. With this mentality inspires a large base of admirers, both young women and men.
According to Mia, in order to be fit, it is necessary to exercise frequently and maintain the balance between physical activity and diet, since one can not function without the other. Now, the beautiful Danish woman fully accepts herself, but knows that she has to work every day on her figure to keep the results. It is a beautiful example to follow for all who want to change their lives and fight for their dreams.
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:
- Kneel on a mat, carpet or floor with a pillow to protect the knees. The hip should be aligned with the knees
- Hands resting on the floor, trying to get the tips of their hands to touch each other.
- Front resting on the floor, at the same height as the hands are.
- Stretch the column.
- Chin tries to touch the chest.
- Separate the elbows.
Breathing adequate to perform hypopressive exercise in duadrupedia.
The steps to perform this exercise are:
- With the final position of the previous exercise, it inspires in 2 seconds.
- Expires in 4 seconds. Repeat these steps 3 cycles.
- In the last expiration opens the ribs for 4 seconds
- 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:
- Sit fully upright, almost arching your back back.
- Knees in slight flexion.
- Feet in flexion.
- Elbows in 90 degree flex
- Back of the hand to the height of your hips (if it is difficult, place them a little later).
- Expanded dolls
- Shoulders down, so the neck looks longer.
- Seek to lengthen, as if you wanted to touch the ceiling with your head while lowering your chin to your chest.
- Separate the elbows.
Adequate breathing to perform the sitting hypopressive exercise
The steps to perform this exercise are:
- With the final position of the previous exercise, it inspires in 2 seconds.
- Expires in 4 seconds. Repeat these steps 3 cycles.
- In the last expiration opens the ribs for 4 seconds
- 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:
- 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.
- Arms above your head, looking for the stretch of the spine. Try not to touch the ground.
- Bring your chin to your chest.
Breathing adequate to perform the Demeter hypopressive exercise
The steps to perform this exercise are:
- With the final position of the previous exercise, it inspires in 2 seconds.
- Expires in 4 seconds. Repeat these steps 3 cycles.
- In the last expiration opens the ribs for 4 seconds
- 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.
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