&are you;Do sit-ups is bad?
The crunch abdominal has for many years been the most "typical" of the exercises to work the abdomen. When we say "do abs", automatically comes to mind the image of the crunch abdominal. We now know that "doing situps is bad", or better said, make the CRUNCH ABDOMINAL not it is good. Do younow why crunches are bad? I have explained, continue reading...
Do sit-ups is bad
For the crunch abdominal is bad
Let's look at that doing situps is bad, the CRUNCH abdominal specifically. Working the abdomen is good, in fact, work to the abdomen, and the abdominal exercises are NECESSARY, but NOT the crunch abdominal.
The crunch abdominal brings with it a series of common mistakes that can lead to, among other things, injuries to the lumbar or cervical spine and postural problems at the level dorsal (kyphosis).
If we do wrong the abdominal (crunch), we can lead to injuries, pains and postural problems, but if we do well, also. We want to say that the Crunch Abdominal well done, it's not good, and should be avoided.
When we say that doing situps is bad, we mean those exercises that increase the pressure. These exercises can cause serious problems, such as the weakening of the pelvic floor, increasing the diastasis abdominal, spine problems, or problems postural.
Problems of pelvic floor
The crunch abdominal would be contrary to the exercise METHOD. These "abs of a lifetime", the crunch is an exercise that increases the pressure, which may lead to the weakening of the pelvic floor, which is important for everyone, but especially women. This increased pressure can also lead to prolapse (dropped organs), because the muscles which should hold them (the pelvic floor), would be weakened. In case of weakening of the pelvic oor muscles, you can recover it thanks to the benefits of chinese balls.
Problems with the pelvic floor and this kind of abdominal are still more aggravated if the person who practices it is a woman in postpartum period. (in postpartum, the best thing you can do is hypopressive gymnastic).
What is diastasis abdominal? The diastasis abdominal occurs when the rectus abdominis are separated, that is to say, the linea alba is opened (straight apart). The diastasis abdominal is a common problem arising from the pregnancy. This separation of the rectus of the abdomen may be closed, but in other cases are needed in some exercises, such as hypopressive gymnastics.
Passed with traditional exercises of abdomen (CRUNCH! CRUNCH! CRUNCH!!!) can cause a diastasis abdominal even though we have not gone through a pregnancy. The rectum of the abdomen comes out, instead of staying flat.
In addition, the increased pressure can provoke us to lower back problems. Why? During flexion we do in the crunch abdominal muscle Psoas Iliáco works both as the rectum abdominal. This muscle attaches in the lumbar vertebrae, so that the increase of pressure during that particular exercise influence directly on the vertebrae of the lumbar area. The excess, and the practice to the extreme may even lead to any problem at the level of the intervertebral discs (herniated disc).
In addition to what we have said until now about how bad they are these abs, their repeated practice (and in some cases, excessive), you may cause problems postural.
Some of the problems that we can find if we go with this type of abs are the increase of the kyphosis (come on, you leave hump), scapulae winged, anteriorization of the head (head forward), internal rotation of the shoulders, or retroversión of the pelvis.
To work the abdomen safely
After everything you have been told, I guess that you're not eager to continue doing the crunch abdominal, or at least of abusing this exercise. What now hagoooo!!? Well, we'll suggest alternate exercises to the crunch.
Alternatives to the crunch abdominal
The best alternatives to work the abdomen safely and to avoid all of these problems are: the isometric work (iron abdominal) and the hypopressive abdominal gymnastics.
- Iron abdominal
To perform any of these exercises, it is most suitable that you go to a place where a qualified professional can guide you and teach you the techniques. For the plank abdominal turns to a gym, where a monitor or personal trainer can advise you and teach you how to perform the plank correctly. For hypopressive gymnastics, you can go to centres where they are taught, as are physiotherapy clinics, fitness classes geared to postpartum, centers, Pilates, or some gyms where they are starting to teach this type of class.
How to solve problems arising from the abdominal
I've already done... what now?
If you're a long time pasándote with the abs, with the crunch of the abdomen, and you already have any of the problems that we have mentioned above, such as diastasis or postural problems, the best thing to do is to visit a fisioterapéuta that will indicate how to solve it. In the case of postural problems, the practice of disciplines such as the Pilates method can help you retrieve a good postural hygiene. In the case of diastasis of the abdomen, and the practice of method will help you close the gap between the rectus abdominis. In any case, a visit to a professional before.