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If you are obsessed with having a
well toned core and you are looking for a different and challenging exercise, the
spider it may be what you need. You will work muscles at all levels: pectorals, deltoids, latissimus dorsi, trapezius, triceps, biceps, abdominal muscles, obliques, hamstrings, glutes, quadriceps, adductors and abductors. Complete, right?
Another good news is that
you don’t need any equipment, only your body, so you can do it from home. It is suitable for beginners, although you need to have
a minimum of physical form because it is also a relatively demanding aerobic work. It’s a
intermediate bodyweight exercise It increases the heart rate and strengthens the muscles of the upper and lower body.
When done correctly, the spider
increases heart rate, strengthens the core, and engages a wide group of muscles. It’s a fantastic aerobic exercise in every way, as it can reduce back pain, improve balance, and increase flexion, extension, and rotation of your trunk. Besides,
you will burn hundreds of calories to help you have a flat stomach.
You can use the spider as a warm-up or as a
part of a strength or cardio workout. Including this aerobic work in your exercise routine will help you
improve movement coordinationcore stability and overall body strength development.
How to make the spider right
Before you crouch down on the floor, make sure the space around you is clear of obstacles or things that might get in your way. Lie down at the beginning in a
plank position with hands on the floor shoulder-width apart, arms extended, shoulders in line with hands, and toes
feet hip-width apart. This is your starting position.
Push the toes of your left foot into the ground. Lift your right foot off the floor and externally rotate your leg.
Contracts core and gluteal muscles, keep your back straight and bring your right knee to the outside of your right elbow. As your knee approaches his elbow, squeeze your core muscles.
Extend your left arm in front of you with the palm on the ground as your right knee comes up to his right elbow. Keeping you glued to the ground
alternate knee and hand bent while walking or crawling forward. Continue this pattern, alternating your right leg with your left leg, until you have “walked” the desired distance.
Common mistakes
The most common mistakes you can make when making the spider have to do with
technique, form and posture. When you do the exercise, focus on keeping your head in a neutral position in line with your spine. Avoid dropping your head, which would put pressure on your upper back and neck.
The key to the effectiveness of the spider exercise is
keep your back flat and your torso tight. When you lower your hips, your core muscles stop doing their job and you add pressure to your lower back. This can cause discomfort and pain, indicating that you are doing something wrong.
When you don’t keep your core contracted and your back flat,
you run the risk of injury. Also, it detracts from the effectiveness of the exercise because the upper body is not required to work as hard as it shifts the load to the lower body, leaving the upper body free to run.
Every time you’re upright and moving, you’re engaging your core muscles. The power, stability, and support generated by these muscles will help you
move faster and protect the lower back of injuries. And it is precisely the core that you want to make work piecemeal.
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