Cladding is a muscle building training technique. It works the abdominals, as well as the back muscles.
The core is a good alternative to traditional abdominals. His particuliarity ? Work in isometry. The back and abdominal muscles must constantly stay in contraction. The risk of injury is reduced.
Whether the exercise is static or dynamic, cladding causes muscle fatigue and effectively sculpts your entire body. Without gaining volume, you will tone up and help maintain your spine.
Cladding remains the ideal exercise for obtaining a flat stomach. It particularly solicits the transverse, the deep muscle of your abdomen. It is a sheath whose role is to protect and stabilize your organs in the belly. Exercise also helps develop better breathing.
The benefits of sheathing
The sheathing retains the merit of not requiring any material. Whether you are more sedentary or a big athlete, this exercise can be done anywhere in its classic version.
However, mastering the frontal sheathing exercise remains essential to test the more advanced and more effective variants. To know if your sheathing is well done, take a broom: its contact points should be your head, your upper back and your hips. So be sure to keep your spine as neutral as possible and your hips low.
Regular planking will help you achieve better posture and prevent back pain. By soliciting and strengthening your deep muscles, the sheathing will protect your intervertebral discs.
The sheathing should not be done in order to hold the static position as long as possible. When invented in 1920 by Joseph Pilates, the goal remained to perform numerous repetitions over short periods of time, with slow, deep breathing.
Also to discover:
9 good reasons to get into sheathing
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Too much belly fat increases the risk of premature death
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Unstable sheathing
If you are new to sheathing, this exercise is still quite complex. It requires both a good balance and a good contraction of the muscles. Start in a seated position and lift your feet off the ground. Straighten your legs. Keeping your back straight, tilt your torso back. You can extend your arms forward to help maintain balance, or put your hands in the crook of your knees. This exercise strengthens both the deep muscles, as well as the lower and upper abdomen.
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Lateral sheathing
Performing the side plank will allow you to sculpt your oblique abs and slim your waist. Resting on your hand or on your forearm, keep one foot on the ground to take off the pelvis. This exercise requires good muscle contraction to avoid leaning forward or back. For more difficulty, you can lift one leg while remaining static or perform kicks for a dynamic core.
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Back sheathing
This sheath strengthens your back and improves the stability of your spine. It also works your glutes, your hamstrings, as well as your abdominal strap. Place your back on your Swiss-ball and put your feet apart from the width of your pelvis. Your legs should form a right angle. Lift your pelvis off for proper alignment of your pelvis, thighs and upper body. Contract your glutes, suck in your belly button, and retrovert your pelvis to maintain the position.
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Le mountain climber
This exercise combines endurance and sheathing. The Mountain climber strengthens the abs, legs, arms, shoulders and promotes calorie loss. Take the side plank position. Your whole body should stay tight and aligned. Bend your right leg, bring your right knee close to your right elbow without touching the floor with your foot. Change your leg: your right is straight and your left leg bent forward. Repeat the exercise.
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Hip thrust au sol
The pelvic survey remains excellent for targeting both the abdominal strap and the glutes. Lie on the floor on your back. With your hands at your sides or slightly apart to engage your abdominals more, place your feet close to your glutes. Peel them off by pushing the heels into the ground. The goal remains to achieve maximum extension, height and contraction. Contract your abdominal strap throughout the movement and repeat the movement.
Source: Topsante.com by www.topsante.com.
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