Anti-pain gymnastics. Press

Many people doing exercises do not clearly understand how to stretch their abdominal muscles. Many people think there are only six abdominal muscles: a straight one, a transverse one, and four oblique ones. These muscles are arranged in layers running in different directions. That’s how they got these names. Many of us do not realize how these muscles work. And we use them as if they’re a bag of internal organs. In fact, many people’s belly droops forward too much, even though the extra weight can’t be seen.

To feel your abdominal muscles, you should try first to RETRACT your stomach. Be careful to NOT use your lungs to help you do this. It is known that the abdomen and thorax are separated by a transverse muscle partition – the diaphragm. Therefore, breathing, straining and the work of the abdominal muscles are closely related to each other.

Retract your stomach simply by muscle tension. Now, inflate your stomach like a ball and breathe in at the same time. Children and adults experiencing stress and tension calmly breathe that way. Now exhale and STRAIN and retract your abdominal muscles at the same time. It will become flatter and retracted. This is the position that must be held during the exercises that require abdominal straining. How do I breathe at this point, you ask? With your chest! That means you move temporarily to the thoracic type of breathing. Abdominal muscles should be kept as far as possible still in suspense, and you are breathing with your chest. It is important while straining the abdominal muscles not to hold your breath for a long time. Breathe continuously and smoothly.

So, once again, you should RETRACT your stomach to train it and move to the thoracic type of breathing while doing the exercises.

Summary

• You should retract your stomach while doing isometric abdominal exercises.
• While straining abdominal muscles isometricly, you should breathe with the help of your chest.
• It is recommended to keep on breathing freely while doing isometric exercises in order to prevent an increase in blood pressure.