Exercise “Boat” is a great way to strengthen the muscles of the back, buttocks and the press. It not only contributes to the development of static force, but also helps to improve posture. With the regular performance of the “boat” you can achieve progress in other exercises that require good preparation of the muscles of the bark.
The main muscles involved in the exercise “Boat”:
1. Long back muscles.
2. Berry muscles.
3. The flat muscle of the abdomen.
The peculiarity of this exercise is that it activates not only the superficial muscles, but also the internal postural muscles that support the correct posture and stability of the body.
The advantage of the “boats” also lies in the absence of a load on the joints, which makes it safe for people with back diseases.
Technique:
- Lying on your back, bring your legs together.
- Hands pressed to the body.
- Inhale.
- Raise your legs and upper body to a comfortable height.
- Hold your breath for a few seconds.
- Exhale slowly and return to the starting position.
Another version of the “boat” involves the performance of the exercise lying on the stomach with the subsequent raising of the upper body and legs. This option also helps to strengthen the back muscles and improve the general health. It is recommended to start with 4 approaches of 10 seconds to achieve the best results, reports the Cross.expert (18+) portal.
Important note: before making significant changes to your diet or training program, it is recommended to consult a doctor or nutrition specialist to ensure the safety and efficiency of the selected method.
