It seems a simple exercise, it may even seem easier than doing a squat, but in reality, it is very intense and with it you will work several muscle groups simultaneously strengthening the core. After reading this article you are going to make your training routine irons with another vision since they have many more health benefits than you thought and now you will see it.
Really getting to the ironing posture is simple, yes, but if you have already ironed before you will know that the difficulty is in maintaining the posture. In addition to numerous variations to increase the intensity and work in different areas, the classic iron is one of the most complete exercises you can do in your training routine to maintain an unbeatable fitness.
It is a formidable exercise to strengthen the core. Ironing will help you develop the internal or transverse abdominal muscles and other muscles in the abdominal area.
A classic iron-on forearms or hands will require more muscle work than any other exercise to work the core, being ideal to increase strength and endurance, as well as stability .
By strengthening the core you will also improve the balance since the plates support the neutral posture of the spine . To correctly make an iron, what will keep the posture straight is to hold the abdomen firmly, working the muscles that will allow you to achieve a more adequate posture in your daily life.
Variations of the classic iron such as leg-lift plates are especially beneficial when it comes to improving balance.
They work flexibility
When you improve abdominal strength increases the flexibility of the muscles of the back of the body. The muscles in the area of the shoulders and scapulae, hamstrings and toes that support during exercise are stretched.
With variations of the classic plate such as side plates, with leg lift or combination of jumping exercises, other muscle groups, abductors, triceps, quadriceps are also stretched … increasing the flexibility of several muscle groups with a simple exercise.
Reduce back pain
By maintaining a neutral posture by calculating the pelvis, the curvature of the back is eliminated and the pain that the lower area can suffer by strengthening all the posterior musculature is reduced.
It is also shown that increasing resistance would also improve athletic performance . How long are you able to keep an iron? We remind you that Jennifer Aniston is able to keep her up to 3 minutes!
How to make a classic iron
To perform the exercise first lie on your stomach and place your elbows resting on the floor under your shoulders (or hands if you want). Support the toes on the floor and lift the body up, leaving it straight , like a board, with the pelvis vasculada and look at the ground without lifting the head, the neck has to be in line with the back. Keep the abdomen, thighs and buttocks contracted.
If this is your first time, you can keep the iron for 20 to 30 seconds, supporting your knees if necessary and, when you gain more strength, you can increase the time until you become an expert in irons like our friend Aniston.