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Find out here everything about Trunk lifts floor.
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In this article we are going to show you how to make Trunk lifts floor:
Sitting on the floor, we anchor feet on wall bars, flex legs and elevate trunk with arms behind neck.
Step by step
1-Lie down with flexed legs, feet anchored in the bottom bar of the wall bars and hands together behind neck.
2-Elevate trunk until your chest and thighs are near, exhale.
3-Lower trunk controlling movement and return to initial positon. Inhale.
Keep at least heels in contact with the floor during the upwards and downwards movements
Pull neck with hands to help us rise
The force is concentrated in the abdominals, arms do not pull. You can help yourself with the traction force that your feet arches produce against the low bar of the wall bars.
Lying face-up, with flexed knees and feet anchored on the lowest horizontal bar of the wall bars, place hands behind head. Inhale and elevate trunk curbing the back. Exhale at the end of movement. Return to starting position. This is a repetition.
Basic Muscles Explanation
In trunk elevations the abdominal muscular group participates, in this case, the abdominal rectus, which is a long and fine muscle located lenghtwise and vertically in the abdomen and goes from the ribs to the pelvic bone. The muscle fibres are parallel one to another and are crossed by three tendon incisions that create the divisions commonly known as six pack.
Muscles & Joint Actions
The superior abdominal muscles contract and shorten to flex the spine, this takes the shoulders to the internal part of the body. The inferior abdominals also contract but do not shorten or produce movement, but they stabilize the interior abdominal region.
For athletes this is a very important exercise for a complete development of their superior abdominals and for obtaining a reduced or defined appearance. This exercise also benefits athletes whose sports require throwing or over the head exertions, like baseball, rugby, tennis service and overhead thrusts, javeline throwings, or others. They are also vital for gymnasts, acrobats, trampoline jumpers and martial arts.
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