You’ve probably heard that full sit-ups are bad for your back and will destroy your spine. That might be a true statement, if you do your sit ups wrong. You see, spinal flexion is one of the motions available to your spine. When laying on your back, as you would before a situp or crunch, your abs are responsible for the curling of your trunk off the ground. Where this goes wrong is when people lack the stability of their pelvis during the motion. In this video, I show you how to be sure that you keep your hips and pelvis where they need to be to avoid many of the dangers of the full military sit up on your spine.
The military physical readiness exams require that you be able to perform sit ups. Like them or not, if you are preparing to enlist in the military, or even your local fire or police department, you are going to have to be able to perform full sit ups. In order to protect your spine along the way you want to be sure you get your pelvic position right.
Before initiating your first rep of an abdominal sit up, you want to be sure to flatten your lower back against the ground by posteriorly rotating your pelvis. This will act to shut down your hip flexors from dominating the movement, and more importantly, prevent the pelvis from starting in an anterior tilt. When starting from an anteriorly tilted pelvis you introduce a high likelihood that you will shift from anterior to posterior during the exercise. This creates high shearing forces in your spine that will be borne through the annular fibers of your spinal discs.
Over time, the gradual breakdown of the peripheral support of your discs leads to disc herniations and ruptures. In order to prevent sit-ups from hurting your back, you have to avoid the shearing caused by the shift from one tilt to the other during the exercise. You can prevent this by starting the exercise and finishing the sit up in a posterior pelvic tilt.
Slowly lower yourself down using the eccentric strength of the abs and perform your next rep in the same fashion. Don’t hook your feet under anything to start the exercise as this will trigger the early activation of the hip flexors which while automatically pull your hips into the undesired anterior tilt.
As you can see, if you perform the full military style sit up incorrectly it can definitely lead to back problems and a bad back overall. That doesn’t have to be the case however. In fact, you can train your entire body with a physical therapist created workout program by visiting http://athleanx.com and getting the ATHLEAN-X Training System.
For more ab workouts and exercises for your abs that are even better than sit ups, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
A Easy But Fast Guide To Lose Belly Fat After 40, 50 ,60
Achieving your fitness goals may seem to some an impossible dream. Take the time to understand what you need to do to achieve your goal and set realistic goals for getting in shape. Find ways to reward and motivate yourself for achieving milestones along the way. Review the advice in this piece, and learn how to make working out more enjoyable.
Music is helpful to listen to while working out. Music will get you moving. This is a natural response that everyone shares. You can make your workout more rewarding and fun if you pick music that will make you feel like you are dancing. You don’t even realize how tired you are from the workout because you are getting so much enjoyment out of “dancing.” Music is an excellent way to increase your workout time without even realizing you are exercising.
Find a few friends who are motivated to work out with you. Make sure to be considerate of their plans when scheduling a work out. When you partake in conversation your workouts will feel shorter and more fun. Enjoying those you are around will help you to take the focus off yourself. If your life is busy, making your exercise routine a social activity can help you reconnect with friends. If you want to make your workouts more entertaining, you should include your friends in your exercise routine.
Video game workouts are great because they are fun, which keeps your mind off of the intensity of the exercise routine. You can find many video games that will help you get in shape. By emphasizing fun activities in your exercise regime, you forget you are beginning to tire and spend more building up your body!
Wearing exercise clothes that are flattering to your body help with motivation. Check out the many different colors and styles available. When putting together an exercise outfit, get creative. The better you feel in your exercise clothes, the more motivated you will be to go out and exercise.
Repeating exercises constantly will only lead to boredom and discouragement. Therefore, it is crucial to vary your workouts regularly. As an example, instead of just sticking to your treadmill in your home, why don’t you go out for a walk or jog? You will be more motivated to stick to your fitness regimen if you vary your exercise routine.
Rewards trigger the pleasure center of your brain and are a great way to keep you on track. It doesn’t have to be something expensive. A bite of your favorite food or some low-calorie frozen yogurt can do the trick. If you are going to give yourself a reward, you should make it something your really going to look forward to getting. It is important to keep yourself motivated to meet your weight loss goals.
You don’t have to settle for mundane workouts that don’t excite you. With a good frame of mind and a positive approach, you will have a lot of fun. Take a new attitude toward fitness by applying these helpful ideas.