Exercise “Swallow” - for balance and strengthening the muscles of the back and legs (11 photos + 3 videos)

The essence of acrobatics

Acrobatics as a skill is not accessible to everyone, so people begin to practice it from childhood. This is a type of sports activity and a special type of gymnastics, which is aimed at developing certain physical characteristics of a person, namely:

• strength;
• balancing;
• orientation in space;
• flexibility;
• dexterity;
• jumping ability;
• precision of movements;
• speed of action;
• vestibular apparatus training.

diligence; organization; responsibility; courage; caution; determination; strength of will; consistency with the partner.

• as basic elements in physical education lessons at school;
• as part of general strengthening sports exercises;
• in a complex of activities related to weight loss;
• in the professional training of athletes of various disciplines - from gymnasts to swimmers and hockey players.

Important! Acrobatics is the basis for any physical activity. It includes basic exercises that can be performed by almost everyone. As skills develop and physical fitness improves, they become significantly more difficult.

As skills develop and physical fitness improves, they become significantly more difficult.

Acrobatics classes increase muscle strength and muscle extensibility, strengthen the muscular corset, cardiovascular system and joint-ligamentous apparatus, which allows you to improve motor abilities and achieve good physical development.

The entire complex of acrobatic exercises is divided into 3 large blocks:

• balancing;
• jumping;
• throwing exercises.

For beginners, these are basic exercises like bridges, somersaults and splits. As you master, simple exercises become more difficult from level to level. The lesson ends with a warm-up, when relaxing exercises are given, during which the muscles rest.

Exercise for back muscles

Lying on your back, place your arms and legs perpendicular to the floor. Alternately lift your hips and shoulder blades off the floor as if trying to reach the ceiling with them. Do 20 reps.

Exercise “Swallow lying down”

Roll over onto your stomach. Raise your straight legs and arms at the same time to the maximum height. Stretch in opposite directions. Repeat 30 times.

Exercise "Push-ups"

Get into a plank position. Lower your knees to the floor. Do push-ups from the floor 10 times.

Exercise “Reverse push-ups”

Stand with your back to the chair. Sit on the edge and place your arms at the sides of your body. Bend your legs at a right angle and place your heels on the floor. Move your pelvis 5 cm beyond the edge of the chair, your back should remain straight. Bend your elbows at an angle of 90 0. Climb up. It is strictly unacceptable to move your elbows in different directions. Repeat 15 times.

Where does aerobics begin?

Like any other sport, aerobics must begin with a warm-up.

We bring to your attention exercises that will help prepare your body for a more complex load at home.

Stretch your neck muscles

We stand straight, feet shoulder-width apart. Now we begin to perform circular movements of the neck clockwise, then counterclockwise. Number of repetitions – 10 times.

Without changing the starting position, we tilt our head forward, then back. Now left and right. Number of repetitions – 10 times in each direction.

Stretch the muscles of the arms and shoulder girdle

Without changing the starting position, we bend the arms at the elbow joint and place our palms on the chest. Now we move our elbows back, first in a bent position, then in an unbent position. The number of repetitions is at least 15 times.

We stand straight, lower our arms down and relax them. We make circular movements with the shoulder joint, first in one direction, then in the opposite direction.

Stretch your core muscles

We stand straight, spread our legs at shoulder level, and place our hands on our belts. We begin to make turns with the body, first in one direction, then in the other.

This must be done carefully, with a gradually increasing amplitude of movement and speed. The number of repetitions is at least 20 turns in each direction. Without changing the initial position, we bend to the right and left, and we also need to reach with our hand in the direction in which we are leaning, for example, we lean to the right and stretch with our left hand

Number of repetitions – at least 10 bends in each direction

Without changing the initial position, we bend to the right and left, and we also need to reach with our hand in the direction in which we are leaning, for example, we lean to the right and stretch with our left hand. Number of repetitions: at least 10 bends in each direction.

We put our legs together and try to reach our toes with our hands.

We begin to do this exercise carefully and slowly, then gradually increase the pace. The number of repetitions is at least 20 inclinations. We stand up straight (if you are working out at home, then you need to stand near a wall or cabinet so that if something happens you can hold on) and bend one leg at the knee joint

Now we grab the heel with our hand and pull it towards the buttocks. Then we change the leg and do the same thing. Number of repetitions – 10 times on each leg

We stand up straight (if you are practicing at home, you need to stand near a wall or cabinet so that if something happens you can hold on) and bend one leg at the knee joint. Now we grab the heel with our hand and pull it towards the buttocks. Then we change the leg and do the same thing. Number of repetitions: 10 times on each leg.

And finally, we stand on our toes, raise our arms and stretch as high as possible. We lower ourselves to the starting position and rest. The number of repetitions is at least 10 times.

Effective exercises for quick weight loss at home

Every spring we begin the fight against excess weight. Strict diets and exhaustive workouts are used. Some even resort to miracle pills. But even babies know that the main role in the war against those hated kilograms is, of course, played by physical exercise for quick weight loss.

It's great if you can visit a sports club on an ongoing basis. Unfortunately, many people do not have enough time/money/patience. Training at home will give excellent results. The optimal (recommended by doctors) duration of classes is 20–30 minutes.

Try the following set of physical exercises and surprise your friends with spectacular results.

Varieties of boat

After mastering the basic technique of performing a boat, you can move on to more complex techniques.

Boat in a storm

• Starting position: lying on your stomach.
• Raise your body and legs, stretching and clasping your feet with your hands.
• We swing alternately forward and backward, maintaining balance and not falling on our side. As you exhale, lower your arms and legs and lie on your stomach. Let's rest. We perform the exercise for at least 4 approaches.

Boat on the side

• Starting position – lying on your side.
• We lift the body and legs to a height of 10-15 cm from the floor (the pelvic bones and lower thoracic region serve as support). At the top point, the body position must be fixed for 10-30 seconds.
• Then return to the starting position. The exercise is performed in several approaches on one side, then turned over and repeated on the other side.

When performing a complicated version, it is important to pay attention to breathing. A uniform and calm breathing cycle is the key to proper technique and cardiovascular health.

Sources

• https://FitNavigator.ru/baza-uprazhnenij/lodochka-superman.html
• https://bodysportal.ru/uprazhneniya/lodochka/
• https://sportfito.ru/publication/uprazhnenie-lodochka/
• https://kachajsya.ru/uprazhneniya/uprazhnenie-lodochka.html
• https://fitnessi.ru/ochen-effektivnoe-i-poleznoe-dlya-spiny-uprazhnenie-lodochka/
• https://ProstoFitness.com/baza-uprazhnenie/drugie/lodochka-dlya-spiny.html
• https://spina.guru/raznoe/uprazhnenie-lodochka-spiny
• https://zhenskoe-mnenie.ru/themes/health/uprazhnenie-lodochka-kak-delat-pravilno-i-maksimalno-effektivno-dlia-organizma-prorabotka-trudnodostupnykh-myshts-s-pomoshchiu-uprazhneniia-lodochka/
• https://life24.xyz/zozh/uprazhnenie-lodochka-press.html
• https://fb.ru/article/290432/uprajnenie-lastochka-osobennosti-vyipolneniya
• https://bestlavka.ru/kak-pravilno-delat-uprazhnenie-lodochka-dlya-spiny/
• https://bodybuilding-and-fitness.ru/zanyatiya-sportom-dlya-nachinayushih/fitnes-doma/uprazhnenie-lodochka.html

Technique lying on your stomach

The exercise is primarily aimed at strengthening the lower back and related muscles. The gluteal muscles are also included in the work.

Technique:

1. Lie on the floor on your stomach, arms parallel to your body, legs fully straightened.
2. Raise your body and arms as high as possible and hold the position until the end of the approach.
3. Repeat the set as many times as necessary.

What muscles are involved?

The swallow is considered a universal gymnastic exercise, useful for all people without exception. We especially recommend performing it at home for people who lead a sedentary or simply sedentary lifestyle. Exercise creates a good healing effect by strengthening the immune defense. But what muscles work when performing a swallow? There are quite a lot of them:

• rectus and oblique abdominal muscles;
• lumbar muscles;
• biceps leg muscles;
• calf;
• gluteal muscles;
• hamstrings;
• deltoid muscles;
• trapezius and rhomboid muscles of the back.

Classic swallow technique

Stand up straight with your legs closed and stretched out straight. Place your arms straight to the sides at shoulder level, and then lean on one leg and tilt your torso forward. Simultaneously with this movement, lift the other leg off the floor and pull it back, lifting it to the level of the pelvis.

Keep your arms spread to the sides and use them to maintain balance, and raise your head and look in front of you. The back should be straight and parallel to the floor. Hold for a few seconds and then return to the starting position.

Beginners practicing the acrobatic swallow exercise, after looking at pictures on the Internet, often make the same mistakes. For example, many people lower their leg while bending their torso forward or bend their supporting leg at the knee. Most often the cause is insufficient stretching, but this is fixable, so keep training. Two more errors are associated with curving the back and lowering the arms.

Look at the photo of what a real swallow looks like and do everything according to our instructions, but put your phone in front of it and record a video. This way you can look at yourself from the outside and refine your technique. Do up to 12 repetitions, alternating legs.

Swallow with a ball

We bring to your attention a description of the technique of performing a swallow with a ball. This technique is somewhat different from the classic one, since you do not have to spread your arms to the sides, but rather stretch them out in front of you, holding the ball.

Let us immediately note that it is not always convenient to perform the exercise with a small ball, and you may feel discomfort in your shoulders. Use a ball with a diameter of 30-50 centimeters.

Standing straight on the floor and taking the ball in your hands, lift it above your head, and then begin to bend down with it and move one leg back. The torso with the leg raised and arms extended forward should form a straight line parallel to the floor. After pausing briefly, return to the starting position. Perform 10-12 repetitions on each leg.

Swallow on belly

There is a simplified variation of the exercise - this is a swallow lying on your stomach. The technique is very different, and this exercise is also called the boat or superman. You need to lie on your stomach with your arms extended straight in front of you. At the same time, lift your arms and legs off the floor, raising them as high as possible.

You will feel a lot of tension in your hamstrings, glutes, and lower back. Hold in the top position for 5-10 seconds, and then lower and relax, and so on for 8-12 repetitions. Performing a swallow with this technique is useful for both adults and children. The exercise does not develop the vestibular apparatus and does not involve the abdominal muscles so much, but it is also very effective and useful.

Swallow on her knees

The last variation of the swallow technique involves standing on the elbows and knees, and the exercise is intended to train the back, abs, gluteal muscles and thighs.

You need to kneel and lean on your elbows, then tense one leg and slowly lift it, stretching it back until it is parallel to the floor. Then continue to smoothly lift your leg higher, aiming to achieve a 45-degree angle relative to your back. Then slowly return your leg to the starting position and repeat the movement.

It is necessary to do up to 10-12 repetitions on each leg. This variation of the back swallow is suitable for children and adults who do not know how to do the classic exercise. Spend 5 minutes a day practicing, and within a few weeks you will be able to confidently perform even a swallow with a ball.

How to perform "Swallow"

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Execution technique

For the Boat exercise to be beneficial, you need to know how to do it correctly. One of the most important recommendations is not to rotate your head and neck during moments of tension, as you can damage the cervical vertebrae. Don't hold your breath, breathe slowly and deeply. All movements must be smooth.

Here are two options:

Classical

In this case, the muscles of the hips, back, abs and legs work. The exercise is considered the best in the ranking of workouts against back and lower back pain.

1. Lying on the floor on your back, press your arms to your body.
2. Bring your legs straight together, toes away from you.
3. Raise your body and legs at the same time, only your buttocks should remain the fulcrum.
4. Hold for a few seconds and slowly lower down.
5. Rest for a few seconds and do another 4-5 repetitions.

See how to correctly perform the boat exercise in the photo. Most often, your arms are pressed close to your body, but you can try raising them above your head to make the exercise more difficult.

There are many options, and how exactly to do it is not so important. You just need to understand which muscles work in order to tense and control them, so the effect will be maximum

Back

The reverse boat is often found under the name Superman. Indeed, in this position a person looks like a flying superhero. Starting position – lying on the floor, but already on your stomach. An analogue is hyperextension. The triceps and deltoids, serratus anterior, gluteus maximus, soleus muscles, muscles of the back of the thigh, and those responsible for straightening the spine work.

1. Lie down on the floor and relax.
2. Extend your arms forward.
3. Bend at the waist, raising your arms and legs. Do not bend them, keep them tense and straight, stretch forward and backward at the same time, as if stretching the spine.
4. Hold for a few seconds.
5. Rest and repeat.

The Superman exercise is incredibly beneficial for your back, especially if you spend all day in a sedentary job. For inflexible people, it may seem difficult; not everyone can lift their arms and legs this way. It’s not scary, it’s enough to start by lifting your feet and palms off by at least 5-10 cm, over time the spine will get used to the stretch, the joints will be trained, and everything will work out.

Exercise options

There are several options for performing the Swallow exercise. These differences can be grouped according to common characteristics.

Starting position:

• standing;
• from rest on the knees and elbows;
• lying on the floor.

Hand position during the exercise:

• placed apart on the sides of the body;
• extended forward;
• holding the ball;
• on the belt, etc.

Let us describe in order several types of exercise.

Swallow with a ball is performed from a standing starting position

. The technique of execution is not much different from the usual “Swallow”. Before starting the exercise, place a ball large enough at your feet so that there is no discomfort in your shoulders when doing it.

Raise the ball above your head, holding it with your palms. While leaning forward with the ball, one leg is pulled back. The torso takes a position parallel to the floor. The stomach is pulled in. The body weight is concentrated on the leg, which is on the floor. The second is straightened behind the body and fixed parallel to the floor in the same plane as the body. They return to the starting position, simultaneously straightening the torso and placing the extended leg on the floor. As a warm-up exercise, perform ten times in several approaches.

.

The “Swallow with a ball” exercise is performed by weightlifters as a mandatory training exercise to develop coordination of movement and develop the muscles of the back, buttocks and hips, and increase the mobility of the hip joints.

The swallow exercise, resting on the knees and elbows, trains body balance in a more gentle way and is also intended for the hips and buttocks. This option can be considered more lightweight; it is suitable even for those who, due to their characteristics, cannot perform a regular swallow.

From the starting position on your knees and elbows, your legs alternately rise and stretch back parallel to the floor. It is not the toe that is pulled forward, but the heel. The back is straight. The neck is stretched forward, the head is in line with the body, face down. Raising your leg and stretching it out as much as possible, slowly take three deep breaths and exhales and lower it to the starting position. Repeat lifting three times

. Switch to the other leg. Don't forget to breathe evenly and deeply.

Swallow from the starting position lying down

. Lie on your stomach face down, arms extended in front of the body, legs together. As you inhale, simultaneously lift your arms and legs off the floor, stretching them as far as possible. Try to raise your hips and chest as high as possible. Pull up your socks. As you exhale, lower yourself to the starting position. Repeat several times.

The “Swallow” exercise in all its variations trains the vestibular apparatus to varying degrees. Very useful for the muscles of the thighs, buttocks, and abs, tightening them and making them elastic. Promotes the development of concentration, endurance, and a sense of balance. Corrects posture by training the muscles that support the spine.

“Swallow” on the horizontal bar (horizontal hanging from behind) is a rather complex static element of artistic gymnastics and. The essence of the element is that the athlete uses muscle power to hold his body parallel to the ground, holding the horizontal bar with his hands.

The “swallow” received its name for its similarity to this bird, especially if the element is performed with legs apart. The horizontal hang from behind looks quite impressive, so many workout athletes are wondering how to learn how to do a swallow on the horizontal bar.

Classic Boat and exercise options

The classic “Boat” exercise, which puts stress primarily on the back muscles, involves performing the following sequence of movements:

1. Take the starting position in the exercise. To do this, you need to lie on your stomach on the floor, placing a non-slip sports mat on its surface. Bend the lower limbs slightly at the knee joints and connect the heels. Place the upper limbs near the lower abdomen with palms down.
2. Inhale and, while exhaling deeply, raise your lower limbs as high as possible, while stretching your neck and lifting your chin. Fix the body position for 8-12 seconds, without holding your breath, but continuing to breathe steadily. When performing this exercise at this stage, you need to make sure that the anterior abdominal wall is pressed tightly to the floor surface.
3. Having exhaled completely during the last breathing cycle, you need to lie on the floor with your whole body, returning to the starting position, and relax. During one fitness session you need to perform at least 3 repetitions.

“Boat” has a fairly wide variety of species. Using various variations of its implementation during fitness training, you can shift the emphasis of the load and work on the most problematic area in each specific case. So, for example, in order to tone the rectus abdominis muscle and strengthen all other abdominal muscles in parallel with the development of the back muscles, this exercise should be performed as follows:

1. Lie on the gymnastic mat not with your stomach, but with your back. Pull the toes of your feet away from you, lift and extend your upper limbs so that your shoulders are next to your ears.
2. Inhale and, as you exhale, lift both the lower and upper limbs at the same time, bringing the elbow and knee joints together. Pause the exercise for 8-12 seconds, without lifting your lower back from the floor.
3. On the extreme exhalation, during the execution of the element, you need to lower your limbs to the floor, returning to the starting horizontal position. Relax for half a minute and repeat the exercise 3-7 more times.

To increase the load on the gluteal muscles and the muscles located on the back of the thighs, it is recommended, in addition to the classic “Boat”, to include in fitness classes this option for performing this training movement:

1. Lay a gymnastics mat on the floor, lie on your stomach on it, stretch your lower and upper limbs back and forth, respectively.
2. As you exhale, lift your legs off the floor, spreading them wide to the sides. At the same time as your legs, raise your arms and upper torso, bending your back and stretching your neck. The wider the lower limbs are spread when performing this element of fitness training, the more intense the load on the buttocks and thighs.
3. Fix the deflection of the torso for 30-60 seconds, without holding your breath for this period, but continuing to breathe evenly and measuredly. After this period of time, lower your limbs to the floor, relax for half a minute and repeat the exercise.

To diversify the load and involve additional muscles of the back, lower back, chest, abdomen and limbs, you can perform the “Boat” on your side during a fitness workout, using the following technique and sequence of movements:

1. Lie on your side on a sports mat, place your upper limb under your head so that your ear is on your shoulder, and place your other hand on the back of your head.
2. Inhale and simultaneously lift both lower limbs and upper body. Stay in this position for the maximum possible period of time, continuing to breathe regularly.
3. Lie down on the floor with your whole body and relax. After resting for half a minute, repeat the exercise 3 to 5 times. Turn over to the other side and perform the “Boat” the same number of times.

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Photos used from Shutterstock

Benefits of the BOAT exercise 9 facts

This movement is easy for those who are in good physical shape. Those who have recently started practicing it should try to follow all the necessary recommendations when performing it in order to quickly master it and get the desired result - a slim figure and a toned stomach.

This movement uses a huge variety of different muscle groups. What muscles work:

It also has many positive properties:

1. Formation of ideal posture. Correct posture is not only aesthetically important, but also contributes to the anatomically correct location of internal organs. Although the “Cat” movement for the spine is more effective for posture.

2. Strengthening the corset muscles. Helps form the correct position of the spinal column, prevent osteochondrosis and other spinal diseases.

3. Development, first of all, of the joints of the spine, as well as the shoulder and hip joints. Stimulating the production of joint fluid and strengthening the cartilage layer.

4. Improving blood flow in internal organs and tissues.

5. Restoration of the disturbed muscle tension-relaxation process. Due to pain and spasms in the back muscles, this process is disrupted, and it can be difficult for the muscles to relax even at rest.

6. Beneficial effect on various body systems - the vascular system, the digestive system and others.

7. Restoration of disrupted nerve impulses. Superman helps relieve muscle spasms, release nerve roots and restore normal organ function.

8. This movement is included by therapeutic gymnastics instructors in exercises for the treatment of various spinal curvatures and osteochondrosis. In this case, it is necessary to contact a doctor to clarify the nuances of performing a swallow, since with varying degrees of curvature, the types of loads and their quantity are individually selected for each patient.

9. This movement also helps remove fat from the lower back.

Exercise boat for the back: how to perform, therapeutic effect

For people who want to improve their body shape, strengthen their back, and general health, a very effective exercise is suitable, which is performed both in the gym and at home - the back boat exercise. A very effective exercise for improving posture.

It has a beneficial effect on the abs, effectively strengthens the spine and nearby muscles. The exercise has several options, each of them is designed for a certain level of muscle development.

Therapeutic effects on the body

The beneficial effect of the “boat” is obvious. People who systematically do this exercise, after a few weeks, lose unwanted centimeters in the waist, hips, etc. In the process, elasticity of the muscles in the abdominal area appears, and correct aesthetic posture is built.

Impact of exercise on muscles, back, spine:

• the mixed navel ring is put in place;
• helps strengthen the solar plexus;
• effectively affects the spinal muscle corset;
• makes posture correct;
• pain syndrome in joint diseases is reduced;
• the production of the cartilage component improves;
• joint mobility is normalized;
• blood circulation in the muscles is normalized;
• the waist and stomach are shaped;
• the work of the heart muscle and overall tone improves.

Options for the “boat” and a description of the correct execution of the exercise

Each type of “boat” has its own characteristics and differences. The “boat” of the classic version is made as follows.

Option 1

Lying on your back, you should straighten your arms along your body and press them as tightly as possible. Next, connect the legs together, you need to touch the heels and toes in pairs, the stomach is pulled in. You need to inhale more air, then raise your limbs up 25–35 cm. At the same time, raise your head (upper body) and legs to a given distance from the surface. The support is the gluteal region, the sacrum. This position is held for at least 8 seconds, after rest the exercise is repeated.

Option 2

Another type of “boat” is performed as follows: you need to lie on your stomach. You should extend your arms, palms down, and keep your upper limbs shoulder-width apart. Stretch your lower limbs, with your toes facing away from you. Raise your limbs (top, bottom) at approximately the same distance. The support is the stomach, the hip part. The limbs (arms and legs) are stretched for 8–10 seconds. in different directions.

Option 3

An addition to this exercise called “storm” is possible. The body is positioned as in the previous versions, but instead of a stationary state, the body should be swayed, as if waves were swaying the body, arms, legs. The outer side of the foot touches the floor from time to time, as well as the palms of the hands. This exercise should be done for up to three minutes.

Option 4

There is another type of boat called a side boat. Lying on your side, the upper part of the body (arms) is straightened, the lower part is straightened by the legs. Raise the upper and lower limbs 20 cm from the base of the floor and hold this position for a minute. The supporting point, as always, is the pelvic bones.

Option 5

Good athletic form makes it possible to use the following version of the exercise. All stages of the exercise are done one by one. First the side version, then the classic one, then the side version again and taking the starting position.

How to achieve the most effective result?

If you regularly perform the exercises according to the above examples, then within three months you can well strengthen your back, lumbar region, nearby muscles, and also the chest muscles. The “boat” will be of great benefit to women. Removes fat deposits on the waist and hips. Serves to strengthen the buttocks, works the abdominal muscles. It is required to breathe correctly when performing, most of the load should be on exhalation.

By adjusting your diet by eliminating junk food, you can achieve effective weight loss.

Gymnastics using this exercise is possible in combination with physical therapy:

• in case of spinal curvature;
• for osteochondrosis and disc displacement;
• helps well to normalize the condition of the shoulder joints and lower back muscles.

If the exercise is supplemented, it is perfect for the general strengthening of the human body. Systematic exercises contribute to the best results. The exercise is quite simple, but nevertheless universal and multifunctional. This is an excellent way to normalize the functioning of body systems, and, of course, to form an attractive, correct figure.

Gymnastics for the cervical and lumbar spine

Exercises for the lower back

Hanging on the horizontal bar

Hang on the bar and breathe evenly. Slowly pull your bent legs up and hold in this position for 15-20 seconds

Gently straighten up and repeat leg curls 2-3 times

Let your muscles rest for a few minutes between sets.

Curls while hanging

As in point 1, hang on the horizontal bar and slowly turn your pelvis alternately to the right and then to the left. Try not to strain your back.

"Bridge"

Lie on the floor, place your arms along your body. Bend your knees and lift your pelvis up, resting on your feet. The arms and neck remain in place. Slowly lower your body down and repeat the exercise 10-15 times.

Circular movements of the hips

Standing on the floor, place your hands on your waist and begin circular movements with your pelvis, first to the right, then to the left. Repeat 5-10 times.

Neck exercises

Pressure

1. Sit on a chair, join your hands and place them on the back of your head. Press your head into your palms and hold the position for 30 seconds. Do 2-3 approaches.
2. Press your forehead onto the palm of your hand pressed to your head. Hold the pose for 10 seconds and repeat 5-7 times.
3. Head turns. Sit up straight and alternately turn your head to the right and left sides. Perform 5-7 times.
4. Lower your chin to your chest and turn your head in different directions, as in step 3.
5. Lie on the floor, rest your elbows and lift your head up. Hold the position for about 30 seconds, then you can move on to turning your head. Do the exercise slowly.

Back diseases are always a serious pathology, affecting the functioning of almost all organs and systems. To prevent their development, regularly perform exercises at home and try to keep your back straight after gymnastics. Published by econet.ru.

PS And remember, just by changing your consumption, we are changing the world together! econet

How to make a “boat” correctly

At first glance, there is nothing complicated in the technique, but this is far from true. It is quite difficult for people with atrophied muscles to perform deep bends.

Algorithm of actions:

1. Lie on the mat with your stomach, align your body in a line.
2. Stretch your arms forward with your hands up, place your legs in line with your hips.
3. Take your head off and fix your gaze at one point.
4. By tensing the gluteus maximus muscles and the sacral region, simultaneously lift all 4 limbs and chest from the floor by about 40 cm.
5. Make sure that the center of gravity is distributed between the hip bones.
6. Freeze in the pose for 10 seconds
   and return to the starting position, smoothly lowering your limbs to the floor.

note

on the position of the head. It is always directed forward. Rotation of the neck can lead to displacement of the cervical vertebrae.

How to get quick results from the boat exercise

If you are serious and don't want to waste your time. There are several mandatory principles and conditions that we recommend that you comply with.

Our main goal is to strengthen the back muscles quickly.

3 basic rules for effective results:

1. Physical activity for all muscle groups.
2. Proper nutrition.
3. Good healthy sleep.

Let's take a closer look at each component of success.

Physical exercise

Our goal is to strengthen the back muscles. Physical therapy exercises, exercises in the gym, and simple swimming in the pool are suitable for this. The more time you spend and train your back, the faster you will reach your goal. You should exercise for 200 minutes a week, and you need to train all the muscles of the body with a more in-depth focus on the back muscles.

Nutrition

Without proper nutrition, you can forget about quick results. If you don't have enough protein in your diet or don't drink enough water, your body will be constantly dehydrated and it will be difficult to grow additional muscle tissue. The muscles will, of course, strengthen, but very slowly. Accordingly, it will take a lot more effort, time and training if you don’t understand proper nutrition.

The most important thing to strengthen the muscles of the lower back and to perform the boat exercise well is to fulfill 2 conditions:

1. Eat carbohydrates 2 hours before training. These are porridge, potatoes, pasta.
2. Eat protein within 1 hour after training. This is cottage cheese, fish, meat. Try to keep the total amount of protein consumed per day sufficient in your diet. On average, 1.5g of protein per 1 kg of your body.

Dream

The average sleep duration should be 7-8 hours. Try to go to bed before midnight and wake up earlier. The sooner you fall asleep, the better quality of sleep you will have, and therefore muscle recovery and growth.

By following all three rules, you will always be in excellent health and mood, strengthen your back well and your muscles will always be in the right tone.

How to train properly

The exercise is considered completely autonomous, therefore it can be used effectively even without the use of other movements.

Basic rules for effectively performing a swallow:

• Always focus on time and try to progress by increasing the duration of the approach.
• Try to perform at least 3-5 sets per workout.
• Once a week, do sets of maximal position retention (to failure), this helps speed up progression.
• For best results, alternate all three options.

Main groups

All acrobatic exercises can be divided into two large groups - those that are performed dynamically and those of a static nature.

Dynamic exercises

Dynamic acrobatic elements are performed in motion and represent the rotation of the athlete's body. It (as well as turning over the head) can be either complete or partial.

Regarding the presence of support or its absence, inversion occurs:

• with support (somersaults);
• with intermediate support (inversions);
• without support (somersault).

Let's take a closer look at each exercise from the dynamic group:

1. Roll. When performing this element, the support alternately touches the support with any rotating part of the body, but turning over the head does not occur. Can be performed with or without bending, alone or in a group, forward, backward and to the sides.
2. Somersault. The body consistently turns over its head. This occurs inseparably from the floor and is accompanied by alternate contact of the support with individual parts of the body. Somersaults can be directed forward, backward or to the side. They are carried out solo, in pairs and in a group.
3. Movement in an arc or extension. This element is characterized by the fact that the acrobat moves from a lying position to a standing position. Bend at the shoulder blades and place emphasis on them.
4. Somersault. This is the name for turning over completely in the air over your head without support. Can be performed solo or in pairs; forward, backward and sideways.
5. Half-flip (without full body rotation). Jumping occurs from one part of the body to another: for example, from feet to hands and back.
6. Coup. It is performed with a complete inversion over the head, but the supports touch only the limb - arms and legs or only the arms. It can be carried out in a forward or backward direction, standing in one place or moving with a running start.

Did you know? The most significant factor in reducing flexibility

—
This is not the aging of the body, but a sedentary lifestyle when muscles atrophy.

Static exercises

This group contains exercises that are performed without movement, in a static position, and consist of supporting the body so that it takes a certain pose and maintaining its balance.

The static group includes:

1. "Leg-split". This is a pose when both legs form one line, or one moves forward and the other back (or both legs move to the sides). Good muscle stretching is required. Performed while sitting on the floor or with the support of a partner.
2. "Bridge". The name speaks for itself. You need to bend back in a “bridge-like” arc (using your arms bent at the elbows. Your legs are also bent. Your back “looks” at the floor.
3. "Rack". This is the name for a pose when the body is in a static position upside down with emphasis only on the arms or on the arms and head.

It will also be useful for you to learn about the complex of morning exercises, as well as what game stretching is.

Lead-up exercises

Like any other element, you can learn how to do a swallow with the help of leading exercises. We suggest using the following exercises:

Also, at first, you can use the help of a partner who will support you both morally and physically.

We hope we were able to answer the question of how to learn how to make a swallow on a horizontal bar. Good luck with your training!

Video

By performing physical exercises correctly, an athlete trains not only his body and muscles, but also his senses. Coordination of movements, which determines how beautifully a person moves, simply walks or dances, is closely related to the sense of balance. Static poses performed on one leg help develop a sense of balance. One of them is the “Swallow” exercise.

How to improve your posture

Orthopedic chair

If you have a sedentary job, for example, you work as a programmer, then in order to prevent various diseases of the spine, it is recommended to take regular breaks (preferably every hour). Do a little exercise for your back: walk around the room a little, bend in different directions, squat and rotate your head. This will improve blood circulation in the spinal area.

Improving posture

While standing for a long time, place one foot on a small hill (stand or step), and then change legs. Such manipulations allow you to relieve the spine, which, if you stand for a long time in relative immobility, experiences increased stress. You also need to have the right approach to lifting weights. Watch your body: while lifting a heavy object, your back should remain straight and your legs slightly bent at the knees. This will prevent various injuries to the lumbar region.

What is correct posture

It is also recommended to sleep in a certain position so as not to put strain on the lower back. First of all, to improve your posture, you should lie on your back, placing a small pillow under your feet (under your knees). At the same time, doctors do not recommend sleeping on your stomach or side, as this negatively affects the health of the lumbar region.

Video - How to strengthen your back muscles at home

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The meaning of this exercise

To ensure that the results of these exercises are not in vain, follow these rules:

1. Exercise regularly. If you are a beginner, you can devote 3 days a week to classes for 20-30 minutes - this will be enough for you. Do not abandon your studies even for a few days, otherwise the result will be lost.
2. Increase the load. Your training will be useless if over time you do not increase the number of approaches and duration of training. After 2 weeks of regular exercise, you can increase the number of workouts to 5-6 per week. After a month, start increasing the number of approaches for each exercise, increase the training time to 40 minutes, etc.
3. Constantly monitor the correctness of the exercises. If you make a mistake, it may become a habit, and there will simply be no result from the exercise.

This way you can not only lose weight, but also strengthen your body, develop muscles and endurance, improve tone, lift your mood and recharge your batteries.

Children from 1 to 3 years old will enjoy simple daily exercise

1. First, you need to warm up your muscles; together with your mother you can dance, jump, and run a little. 5-10 minutes is enough.
2. "Martin". We all remember this exercise from childhood. I won't describe it. Let me just remind you that it is necessary to change the supporting leg. Repeat the exercise on one leg, then on the other leg.
3. "Basket". IP: lying on your stomach. You need to grab your ankles with your hands and stretch upward to form a small basket. The first few times, be sure to help the baby, show yourself how it should turn out correctly. Then the child will complete the task independently.
4. "Barrel". IP: Lying on your back, legs bent at the knees. You should hug your legs, knees, and curl up into a ball. Then roll forward/backward, left/right.
5. "Bike". Have you heard of this one? This exercise will strengthen not only the baby’s back, but also the abs. Do it together. Keep in mind that it will be difficult for your baby to make rotational movements with his legs.
6. "Crocodile". Honestly, I don’t know the correct name for this movement, but my son loves to play crocodile. You definitely know this movement. IP: the child lies on his stomach, the mother takes his legs in her hands, the baby walks in her arms. And the more, the better. Start small
7. "Kitty." Another familiar exercise. Does everyone remember the technique? The main thing is not to fall on your stomach on the floor, but to hold on to your hands, strain your back and bend well while performing.

Allow your fidgets to jump and run. Children from 5 years old can easily climb up and down ladders and ladders. If possible, visit the pool. Everyone knows that during swimming all muscle groups are involved.

What is the use of "Swallow"?

All trainers and doctors note the high benefits of exercise for children and adults. By devoting just 5 minutes a day to it, you will achieve the following results:

• work your abs and back muscles, forming a strong muscle corset;
• strengthen the solar plexus area;
• you can get rid of fat deposits on your stomach and sides;
• improve blood circulation in general;
• straighten a curved spine;
• increase joint mobility and elasticity of cartilage tissue.

For children, swallow is recommended from a very early age, and it is also basic in gymnastics clubs and sections.

Exercise options

Depending on the level of training, a person performs the exercise options available to him. To do this, there are several types of “Folds” difficulty:

• Dynamic. This type perfectly warms up the muscles. Take your starting position. Stretch your head up. Raise your hands and then place them on your hips. Now make gradual bends, lowering your stomach to your feet. To start, do slight inclines. Gradually going deeper and not rising to the starting position. Do about thirty times to warm up your muscles.
• Reverse. The initial position is: the body resting tightly on the hips. The legs are bent. Hold your feet with your hands. Now gradually straighten your legs. Do this slowly so you can get used to the new position. This “Fold” does not strain the muscles so much.
• Socks from myself. It is better to start the “Fold” exercise and get to know it with this option. Since with the toes extended away from you, there is less load on the popliteal fossae. That is why this option is easier for beginners.

• Socks on yourself. Accordingly, this option is more complex. Since now the popliteal fossae are already included. They tell us about this with nagging pain. The main difference from the previous version of the exercise is that your toes should be directed towards you.
• With weight. Here you will need the help of another person. This option assumes that we will be pulled with the help of a partner.
• With support. A more complicated option for those whose body fits perfectly on their feet. Gymnastic cubes or rollers are placed under the heels. And your partner gently presses on your back. This option will allow you to stretch your knees perfectly.

Exercise for lower abs

Continuing to lie on your back, extend your legs straight at an angle of 45 0 to the floor and hold as long as you can. Do 10 approaches.

Exercise to work all abdominal muscles

The starting position is the same. Point your arms out to the sides and place them on the floor, palms down. Straighten your legs straight up. Slowly lower your legs down, return them up, lower them alternately to the left and to the right. Do 12 times in all directions.

Exercise "Half Bridge"

Continue lying on your back. Place your legs bent at the knees on the floor and extend your arms along your body. Raise your pelvis as high as you can and lower it. Perform the movement 20-30 times.

Exercises for Beginners

Not all acrobatic elements are difficult to perform. The simplest exercises can be performed not only by children, but even by adults without special long-term training (it is enough to have some stretching).

"Martin"

"Martin"

- a basic exercise that is included in school physical education lessons. Its essence lies in the ability to maintain balance for a long time while standing on one leg. There is a simpler method of execution that is suitable for beginner adults, and a more complex one for children.

A simple “swallow” is performed in a knee-elbow position:

• get on all fours, rest your elbows on the floor, holding them at a right angle and strictly under the shoulder joints;
• take one leg back and straighten so that the leg, back and head form a straight line;
• freeze for 5 seconds;
• The exercise can be complicated by abducting the leg even higher so that the foot can touch the head.

Video: technique for performing the acrobatic exercise “Swallow”

A more complex "swallow" is performed with balancing on one leg, which is the basis of many more complex tricks:

• stand up, keeping your back straight and your knees straight;
• pull one leg back, pulling the knee in and keeping it straight;
• tilt your torso forward, straight back;
• spread your arms to the sides (they should be in the same plane with the body);
• stand on one leg (the other leg and back should form a straight line);
• maintain balance without bending your knee and back;
• hold the position for 5 seconds;
• Over time, you can increase the time spent in the position.

Video: technique for performing the “Swallow” exercise

"Basket"

When performing this element, the anterior muscles of the thighs and torso are stretched. Proceed as follows:

• take the “lying on your stomach” position;
• bend your knees, raising your feet towards your head;
• raise your head and chest above the floor, reaching your hands back to your legs and clasping your feet with your palms;
• pull your legs towards your head, arching your back;
• Keep your pelvis on the floor, and try to lift your hips, upper abdomen and chest off the floor, forming a so-called basket with your body.

Video: technique for performing the “Basket” exercise

"Longitudinal twine"

It originates in gymnastics. At first glance, it seems simple, but it requires good muscle stretching. It is impossible to reach this level in just a few lessons. The older a person is, the harder his muscles stretch. It will take several weeks of systematic training to master this exercise.

The technique of doing the “splits” is quite simple:

• You can start the exercise only after an active warm-up;
• kneel with one leg and bring the other forward, bending it at the knee joint at a right angle;
• take the “palms on the floor” position;
• slowly move the leg with the knee on the floor back, trying to straighten the knee;
• gradually bring the front leg forward, also leveling the knee;
• make springy sways up and down while aligning your knees and spreading your legs.

Video: technique for performing the “Longitudinal splits” exercise

The goal of the “split” is to sit completely on the floor so that your legs, spread in opposite directions, lie on the floor, forming one continuous, straight line. When the required stretch is achieved, springy swaying will not be needed, and you will be able to do the splits right away.

Did you know?
There is a myth: in order to do the splits, you just need to regularly stretch your muscles. This is not entirely true, because muscle fibers that lack tone stretch much worse. Therefore, you need to alternate stretching and strength exercises.

"Cross twine"

The technique of execution is almost the same as the longitudinal one, only the legs diverge in a straight line to the sides on the sides of the body, and not back and forth.

The technique is almost the same:

• after warming up, squat down;
• place your palms on the floor;
• spread your legs to the sides, aligning your knees;
• try to lower your pelvis as low as possible to the floor until you sit down completely;
• if there is a gap between the pelvis and the floor, make several springy movements, then take the starting position.

Video: technique for performing the “Transverse splits” exercise

When the stretch is sufficient to fully do the splits, kneeling or squatting is not necessary. You will be able to simply “split” into a split from the “standing on straight legs” position.

Once the stretching is good and you have mastered the longitudinal and transverse splits, many other acrobatic exercises will seem easy, since most of them are performed based on the basic elements described above. All these basic exercises are also used in gymnastics.

How to make a “swallow”

In workout there are quite a lot of static elements where you need to keep your body parallel to the ground, so it’s not surprising to get confused in them. Horizontal hanging from behind on the horizontal bar is performed as follows:

1. Hang on the horizontal bar (you can do the other one, but the top one will be more convenient).
2. Bring your feet to the bar and bring them between your hands.
3. Take a horizontal position. There are two ways to do this. You can immediately begin to straighten horizontally or first completely straighten your body vertically and then slowly lower yourself to a horizontal position.
4. Hold "swallow". The body is completely straight. Heels, hips and shoulders are in line. No bending or sagging. Hang in this position for as long as possible.
5. Finish the exercise. Jump off the horizontal bar.

More advanced athletes can perform the one-arm swallow. The technique for performing it is almost the same, but in the fourth point you will also need to shift the center of gravity to one hand, and remove the other hand from the horizontal bar and extend it forward.

Let's start acrobatics

Now that your body is ready for a more complex load, we offer you exercises that are considered basic in acrobatics.

Exercise "Birch"

In order to perform this element, you need to lie on the floor (if you are working out at home, then for comfort you can place a fitness mat), and with weak pushes we throw up our legs, while holding the back with our hands. While maintaining balance, keep your legs straight and fix this position for a few seconds, after which you slowly lower down and relax your body.

Exercises “Somersaults and rolls”

There are several options for transfers:

1. We sit down straight and spread our legs wider than our shoulders, clasping them with our palms under our knees. We fix this position. We turn over on one side, continuing to hold our legs. After this, we roll from side to back and to the other side, without loosening our arms. Then we return to the starting position.
2. This revolution has been familiar to us since childhood. However, to perform it you must be in good physical shape. If you are not confident in your own abilities, then it is better not to do this trick. We stand up straight, lean forward, trying to reach the floor with our fingers, while we can bend our knees a little. We tilt our head forward and begin the movement so that the shoulder blades come into contact with the floor surface. During the somersault, you need to try to stay in the position on your back, after which, with a sharp forward movement, we return to the starting position.

Exercise "Balance"

We stand straight and bend one leg at the knee joint. Now we tilt our head back and spread our arms to the sides. We fix the position for 3 seconds, after which we lower the leg.

These body movements help develop the muscles of the legs and back, which is very good for people practicing on the pole.

Exercise "Handstand"

This element requires good physical preparation, otherwise you may injure yourself. If you are just starting to do this stand, it is recommended to do it near a closet or ask someone to hold you in case something happens.

If you didn’t succeed in performing this trick the first time, then don’t give up, it’s really difficult and requires more training.

Classification of acrobatics elements

Acrobatics forward:

Forward somersault – Can be done with or without propellers. As a rule, this element can be used to start the sequence of Front somersault - forward flip. After it, you can very well gain speed by finishing the element in a split step.

Flight Somersault – The Flight Somersault is a variation of the forward somersault and a simpler version of it. As a rule, it is not used in conjunction with anything and is performed in gymnastics on the carpet as an interruption between complex elements.

Blunge forward – The element is very close to a somersault in execution. This is a forward somersault with a straight body. Due to the fact that the body is straight, it is more difficult to do and requires more effort. Also, when studying this element, you definitely need to be able to do a forward flip. This element can also be made with a screw.

Forward Flip – This element is done through a handstand with a strong leg swing. The element must begin with a difference. At the end point, he can finish either in a split leg or with a two-legged landing. If you land on 2 legs, you can do a forward somersault or add a forward flap.

A forward flip is one of the variations of a forward flip. The peculiarity of this element is that it starts with two legs. This makes it much more difficult than a forward roll.

Rondat is one of the most basic elements in acrobatics. 85% of combinations in acrobatics start with it. The element is performed through a handstand with a 180-degree rotation followed by joining the legs.

Cartwheel – A simpler version of the roundabout, but a more difficult version of the handstand. This element is usually an intermediate element learned in order to later do a rondat.

Acrobatics back

Backflip - This is one of the basic elements in acrobatics and can be very complicated by adding screws and more revolutions. It is based on a forward somersault and a high jump.

Backflip at an angle - A more complicated version of the backflip in a tuck. In flight, you need to pull your legs straight, which makes twisting more difficult

The back flip is an accelerating element that allows you to do various variations of a back somersault after it and complete the combination. The element is performed through a handstand and a bridge.

Back Blunge – This element is one of the variations of the back somersault and is performed with a straight body. As a rule, it is performed at the end of the combination and screw movements can be added to it.

Tempo somersault – This element is a cross between a bludgeon and a backflip. Performs the same function as a flask, only without touching your hands.

Hand exercise

Stand straight, raise your arms in front of you. Stay in this position for as long as you can.

Exercise "Cool down"

Be sure to finish your workout with stretching. Sit on the floor, spread your legs as wide as possible; smoothly stretch your body forward, left, right. Lie on the floor and stretch your arms and legs crosswise in opposite directions (that is, stretch your left arm and right leg, and vice versa).

Doing exercises to lose weight at home keeps your muscles toned and improves the quality of your body’s functioning as a whole. You will achieve quick results if you perform the entire complex regularly.