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how to do abdominal exercises

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Presse Santé

You can learn to strengthen your abs to avoid straining your lower back and neck when doing sit-ups and other lifting movements.

What is abdominal muscle training?

Abdominal strengthening occurs when you contract the muscles around your spine to create a rigid midsection. This stiffening protects the spine from movement that could damage or injure it. Since your nervous system, and more specifically your spinal cord and the nerves that flow from it, pass through your vertebrae, it is very important to protect your spine from positions that could harm it. The most common movements that cause spinal injuries are the loaded spinal flexion and the loaded spinal flexion with rotation.

To get a better idea of ​​abdominal support in action, think of it as creating a rigid muscular corset that protects your back and nervous system. This is especially important when moving heavy loads or performing explosive movements that generate a lot of force.

Basic training is something you can practice and perfect with repetition. The ultimate goal is to be able to unconsciously create intra-abdominal pressure with the abdominal lining.

Muscles used for the abdominal lining.

The core muscles are:

– the transversus abdominis
– internal and external obliques
– the quadratus lumborum
– erector spinae
– rectus abdominis muscle

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These muscles create intra-abdominal pressure to keep the spine in a safe, neutral position.

What are the benefits of abdominal muscle training?

Strong core muscles are essential to perform daily tasks and activities. To strengthen these muscles, experts often recommend doing abdominal exercises several times a week.
When done correctly, abdominal exercises can help tighten and tone your midsection and reduce the risk of injury. But if you don’t use the correct form, you can suffer the areas you are trying to protect.

Lift objects safely and more efficiently

Learning to strengthen your core will allow you to perform everyday tasks and movements safely and more efficiently. The extent to which we need to strengthen our abdomen depends on the demand of the movement we are performing. For example, the amount of force required to bend down and lift a shoe will be very different from the amount of force required to bend down and lift 20 kg. So we’re still creating some level of abdominal strengthening, but the activity requires a different level of intensity.

Engage more abdominal muscles

One study compared the effects of digging exercises and bracing exercises in middle-aged women and found that performing abdominal bracing exercises, which can contract both the deep and superficial muscles, is more effective in activating the abdominal muscles. By comparison, digging exercises only contract the deep muscles.

Improve runners’ form and gait

For runners, using the core method to activate the abdominal muscles can help support the lower back if the pelvis tilts too much while running.

Good preparation for contact sports.

In addition to being beneficial when performing heavy exercises, abdominal containment is a useful strategy to prepare for impact. For example, increasing core rigidity is useful for contact sports like soccer, rugby, or martial arts.

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It can be used in most activities.

The best thing about abdominal support is that you can do it during almost any exercise or daily activity that requires you to protect your spine.

How to do abdominal exercises?

Now that you understand the importance of abdominal compression, it’s time to apply this knowledge and learn how to perform this movement. The abdominal lining technique consists of two basic steps. You can practice these steps in many positions.

Step 1: deep inhale

Inhale deeply as your chest expands.

– Standing or lying down, inhale using the diaphragm, preferably breathing through the nose, expanding the ribcage.

– The volume of inspiration depends on the activity for which you are preparing. For example, when performing a high intensity movement like a heavy deadlift, you should inhale about 70% of your total lung capacity. But if you do a less strenuous movement, like bending over to pick up your backpack, you only need to inhale a small amount of air, around 5-10% of your total lung capacity.

– You usually don’t need to consciously think about strengthening your core to perform low-intensity movements because your body does it automatically.

Step 2: Contract the abdominal muscles

Create rigidity by contracting all of your abdominal muscles.

– To create tightness in all the muscles surrounding your abdomen, lower your ribcage. Imagine that you are creating a rigid muscular corset, which protects your back and nervous system. Tighten your abdomen by pulling your belly button in toward your spine. Remember to breathe as you do this.

– Regarding the first stage, you must adapt the intensity of the contraction of your trunk to the activity that you are practicing. For example, if you’re performing a heavy deadlift, you’ll want to contract your core muscles as much as possible. But if you are lifting a backpack, you can do a low intensity contraction, say 5% of the contraction intensity.

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Progression of abdominal contraction

To perform abdominal lining, start in the supine position. Then, once you’ve mastered the move in a prone position, move onto hands and knees. After learning the strengthening technique in this position, perform a static squat while strengthening your abdominal muscles.

Exercises on which to use the abdominal plank

Again, the abdominal trainer can be used for all kinds of exercises and everyday activities where you want to support and protect your back.

At the gym, focus on strengthening your abs before doing exercises like:

– squats
– dumbbells
– slits
– bombs
– pull-ups
– hand support

You can also practice abdominal core training by doing basic exercises like
– boards
– the side tables
– bird dogs (alternating arm and leg lifting exercise)
– pelvic floor exercises

to retain

Practicing abdominal restraint while exercising or performing daily tasks, such as heavy lifting, can help reduce neck and lower back strain. You can also protect those injury-prone areas. While crunching your abs can be uncomfortable once you get used to it, it’s not normal to feel soreness or pain. If you experience sharp pain or find this movement extremely uncomfortable, stop what you are doing and see a physical therapist. He can help you repeat the steps and watch you do the push-up movement while you do other exercises.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

A centenarian impresses us with her wrinkle-free skin and reveals her beauty secret

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Presse Santé

At the age of 100, the unknown has seen it all: two world wars and many social changes, but her essence remains an eternal flower. Despite his advanced age and years spent in the sun, he retains an unchanging beauty that is remarkable to discover. She’s not ready to let wrinkles interfere with her zest for life; That’s why this centenarian proudly shares her daily beauty routine, carefully crafted through trial and error over time, from effective home remedies to skincare products suitable for mature skin. Read on if you’re curious about what contributes to the success of this woman’s anti-aging approach!

This video on TikTok has garnered 3 million views.

The fitness influencer julia ritz He made quite an impression on TikTok with his now-viral video posted last October where he gave the floor to his grandmother. Her 100-year-old grandmother’s secret to looking so young and beautiful is a simple and inexpensive skincare routine made with just two ingredients that she reveals step by step. It comes as no surprise to her that the video has been viewed over 3 million times, leading many to believe that her beauty secrets are worth hearing from her. What is most interesting to netizens is not only the fact that Julia and her grandmother’s advice is practical, but also that it is easily accessible to anyone who wants skin advice from a centenarian.

A single-ingredient mask + a natural toner + a gentle massage = an anti-aging trio for pennies.

Julia Ritz shows in the video the application of her grandmother’s beauty ritual step by step: First start by washing your face. Once her skin is clean, she sprays on rose water and lets it dry naturally.

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Then the honey is applied as a nourishing mask. A simple yet effective product that is packed with antioxidants, vitamins and minerals. She applies it in a thin layer to her face before beginning to massage her skin from bottom to top.

Using gentle pressure and patting motions, Julia massages her face until all areas are covered. This improves blood circulation and reduces wrinkles thanks to better skin elasticity, according to her grandmother. While the mask is in place, she should let it rest for half an hour (or 20 minutes maximum if she’s in a hurry).

Finally, finish this beauty ritual by applying a moisturizer that helps lock in moisture and provides an extra layer of protection against environmental damage.

Thanks to her simple but effective beauty ritual, Julia has skin that is more radiant and smoother than ever! Like her grandmother!

Rose water, 100% honey mask and massage: what will we get?

All of these ingredients have various benefits for the skin. Rose water is a natural cleanser that helps reduce swelling and redness on the skin, while also having anti-inflammatory properties. It can help soothe irritation, balance the skin’s pH, prevent wrinkles and dark spots, and even reduce acne breakouts.

Honey is known for its antibacterial properties that help fight blemishes, while it’s also loaded with antioxidants that help protect skin from environmental stressors like pollution or sun damage. Honey can also help to naturally soften and hydrate the skin without clogging the pores or making it oily.

Finally, massaging the face is an effective way to stimulate circulation to the skin, making it look healthier and more luminous. Massages are also known to reduce puffiness around the eyes, while providing a feeling of relaxation thanks to its anti-stress effects. All of these treatments combined can be an effective way to keep your skin healthy and fresh! Your turn now!!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

6 innovative ideas for your eye health

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Presse Santé

From games to more hands-on methods, medicine and technology have made inroads into the world of eye care. Whether you have vision problems or are simply trying to stay ahead of your eye health, there are many ways to proactively improve your vision with today’s cutting-edge innovations. In this article, we’ll explore six innovative ways to improve your eyesight. Keep reading!

  1. Pink glasses for migraine:

This innovative method to help reduce the effects of migraines is a revolutionary avenue for those who suffer from ophthalmic migraines and photophobia. For those feeling the debilitating effects of migraines and vision problems, the promise of light rose-tinted glasses that help neutralize bright lights that can trigger migraine episodes can provide much-needed relief.

Getting these special glasses is also easier: you just have to ask your optician for them. There are pre-assembled mounts available, or you can use clips to fit onto your existing mounts. No prescription needed! However, it is recommended to speak to an ophthalmologist before using them to make sure they are right for you.

  1. Blue light blocking glasses:

These glasses help protect your eyes from harmful blue light emitted by digital screens like phones and computers. This type of artificial light has been linked to poor sleep quality, headaches, and general fatigue due to its ability to suppress melatonin secretion in the body. A hormone responsible for regulating our sleep and wake cycles.

Blue light blocking glasses block some of this high-energy visible light before it reaches the eyes, providing relief for those suffering from symptoms caused by overexposure to artificial blue light.

  1. Therapeutic video games:

Games specifically designed to improve vision are becoming increasingly popular with people of all ages, including children whose vision may deteriorate due to nearsightedness or other conditions. These games take the form of visual tests that test players’ acuity by asking them to identify different shapes and colors on the screen at different levels of difficulty. This type of game has been shown to help strengthen visual processing skills while providing entertainment!

  1. Stellest Glasses:

Essilor® Stellest lenses are the latest achievement in innovative eyewear technology. These lenses have been designed to slow the progression of myopia in children when worn constantly for 12 hours a day. What’s even more remarkable is that compared to standard lenses available on the market today, Stellest lenses have been shown to reduce myopia progression at an average rate of 67%. Making it a practical option for parents looking to invest in their children’s eye health and longevity. Especially children from 8 to 12 years old (age in which the progression of myopia is greatest).

  1. 20-20-20 method:

This technique involves taking frequent breaks from any activity that involves near vision (such as reading or using a computer). Rest for 20 seconds and focus your eyes on an object 20 feet away every 20 minutes during the day (for example, looking out the window). By giving your eyes regular breaks like this, you give them time to relax and refocus, reducing the strain caused by prolonged close-up work activities that can affect concentration in the short term, as well as vision health in the long term. .

  1. eye yoga:

Eye yoga is an increasingly popular way to improve eyesight without resorting to corrective lenses. By strengthening the eye muscles, increasing blood flow, and improving coordination and concentration, these exercises can make a difference in the long run. Even if you think you don’t need glasses or contacts, practicing these simple exercises can help keep your vision sharp and clear.

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Depending on the objectives and needs of each one, you can practice them once a day or several times a week. But no matter how often you practice them, taking the time to do eye yoga can help you preserve your natural ability to see clearly.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

Here’s the actual walking distance you need to walk each day to lose weight

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Presse Santé

Walking therefore improves our health and helps us lose weight, but in order to lose weight, we must know some important principles related to this exercise.

Walking to lose weight: how many calories should I lose?

First of all, two factors determine the number of calories you burn during a walk: where you walk and your body weight. For example, if you walk at a speed of one kilometer per hour, you can burn 400 calories in 1 hour. 4 additional kilometers will allow you to lose 300 more calories. If you organize a daily schedule and use a pedometer, you can achieve more satisfactory results.

The pedometer is used to keep track of your daily exercises and increases your chances of achieving the desired results. Wear it close to the hips, it is not bulky and it will count the steps you have taken during the day. So you will know how many steps you have to take to lose weight.

Also, if you’re taking 7,000 steps a day but still can’t lose weight, you can solve the problem mathematically by figuring out how to add mileage to the number of calories you need to burn.

Many people would need to take 2,000 steps in 1 km to burn calories; in general, 100 burn in 1 km. The pedometer will count your steps, allowing you to determine how many calories you have burned and how many more you need to burn. This is explained below:

1 km = approximately 2,000 steps and 100 calories;
To lose 500 g you have to spend 3500 calories;

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So if you want to lose 500g per week, burning 500 calories per day, you must walk 10,000 steps per day;
You can also start slowly and then increase the number of steps.

How much do you have to walk every day to lose weight?

First, walk three times a week for 15-20 minutes and gradually increase the routine. The optimal condition is to be able to walk for 30 to 60 minutes a day. Thanks to this exercise you will be able to lose weight in a completely natural way, without drastic diets. It is clear that this does not mean that you can follow an unhealthy diet, you will always have to learn to eat healthy and in the right amounts, but you should not restrict yourself and “starve yourself” as it happens with many diets.
How to start walking to lose weight permanently: 10 practical tips

If you want to lose weight in your stomach and legs, walk around and avoid many behaviors and decisions that only settle you into a sedentary lifestyle.

Do not use taxis or buses, but walk.
Walk your children to school
Park your car far from where you are going
You can walk to your home or workplace, or get off the bus halfway
Use the stairs instead of the elevator

Some pedometers display the number of pounds lost and the number of calories lost, which can stimulate you. If possible, buy a good-quality pedometer that tracks all your steps and calories burned, so you can track and improve your progress.

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You can change your routine and walk in different parks, areas, neighborhoods

Invite a friend to walk with you once or twice a week, to prevent it from becoming a boring exercise
You have to constantly change areas and take advantage of some natural trails
When it’s cold outside, you can buy a treadmill and watch a movie or your favorite TV series while you walk.

Therefore, the chin up, the look deep, the belly in, the spine straight and the buttocks tight. This will greatly enhance the effects.

To find out how many calories you need to burn, consult your doctor, who will be able to tell you if your body is healthy and how many calories you need to burn. If, on the other hand, you want to walk to lose weight, use the treadmill. Please familiarize yourself with the control panel first so that you know how to use it, you can read the instruction booklet carefully.

You can choose to start with a preset program or, if you are already familiar with this type of instrument, with a manual program. Next, you will need to adjust the intensity and incline. Because you want to lose weight, you need to burn more calories, so choose a workout tailored to that effect. My advice is to alternate light walking exercises with brisk walks or runs.

treat yourself to good music

Walking long distances can be boring for some people. Unfortunately, boredom is not a friend of perseverance and, in the long run, it will be counterproductive.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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