The prelum abdominale is the main muscle of the front part of the trunk. She participates in respiratory function of the organism and also renders the constraining effect on intra belly pressure. That is why it is necessary to watch the condition of muscles of the stomach.
Instruction
1. Exercise is performed in the standing position. The hand it is necessary to arrange on the lower edges and to watch tension of the pyramidal muscle of the stomach. Having made the deep breath, be bent. The final tilt angle has to make 90 degrees. When bending it is necessary to strain press muscles as much as possible. For removal of tension from back muscles, one leg should be turned in slightly. This exercise is performed at slow pace.
2. Exercise is performed in the sitting position. The trunk is bent to similarly previous exercise, but the tilt angle makes 45 degrees here. The initial tension of the muscle of the press needs to be kept until the end of trunk bending. Exercise is performed with pace acceleration.
3. Exercise is performed in the sitting position. The back is located vertically. Strain press muscles, and make the movement the basin forward. The backbone at the same time has to cave in a little. This exercise contributes to the development of the pyramidal muscle of the press.
4. For press loading on the right side, the right leg has to be a little bent, and the right hand is raised up at right angle. Move towards each other the basin and the right shoulder. Not only the prelum abdominale, but also the broadest muscle of the back is involved in work.
5. In the sitting position move the basin to the left shoulder. First anybody manages this exercise practically. But over time it won't deliver difficulty.
6. Exercise is performed lying on the floor or the bed. It is necessary to bend legs a little, and not to keep the hand in suspense. Move one party of the basin to the shoulder. The main function of this exercise in development of the side surface of the muscle of the stomach. Feature of exercise is that even the person to whom the bed rest is prescribed can do it. If to it such loadings are admissible.
7. In lying situation strain press muscles, but try not to raise the trunk. From tension the trunk has to rise only a little from the floor. The maximum corner of the breakaway of the trunk from the floor shouldn't be more than 30 degrees.
8. In the first position of the leg bend, hands arrange on the belt, strain muscles of the press and the back, cave in. Straighten legs and make the deflection more, due to increase in load of muscles of the prelum abdominale and muscles of the back. This exercise also allows to develop flexibility.