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Sheathing: an ideal exercise to tone your body

 Do you want to work on your abs, your back and your posture? The sheathing is the best exercise to refine your body. You can do it anywhere and very little or no equipment is required: it is therefore very easily achievable.

Here are some useful and quick exercises to do to help you achieve your goals!

Sheathing an ideal exercise to tone your body


The sheathing, what is it for?

The sheathing is an exercise practiced statically (or semi-static) and the objective is to maintain your position as long as possible. It allows to work the entire abdominal belt namely, the right, the transverse and the oblique but also the back muscles (dorsal, lumbar and paravertebral muscles).

So when you "gain", you strengthen the muscles of the back and abdomen which, thanks to their simultaneous work will allow you to improve your balance and posture. In general, we are all prone to back pain (inadequate postures at work or when moving loads).

The more you sheath, the less you will suffer! For athletes already initiated, the sheathing will have a real role of "tutor" and will optimize the quality of movements thanks to a better transmission of forces.

The different sheathing exercises

The board

You must lean on your forearms (or on your hands but beware of wrist pain...) and your feet. It will involve aligning the shoulders, pelvis, knees and ankles by contracting the gluteal and abdominal muscles (do not dig the back)

Duration: Start with 1 series of 30 seconds to start and then increase as the sessions the number of series (2, 3 or 4) and / or the holding time (up to 2 ')

The side board

Same idea as the "classic" board but you are on the side by being in support of only one forearm. The upper arm (free arm) will be stretched towards the ceiling

Duration: Start with 1 series of 30 seconds to start and then increase as the sessions progress the number of series (2, 3 or 4) and / or the holding time (up to 1 ')

Leg extension

Run the "classic" board and then take off slightly a few centimeters from one of your legs towards the ceiling.

Repetitions: 1 set of 15 repetitions then change your leg. Gradually increase the number of series (2, 3 or 4)

Crossed board exercise

Position board "classic", raise a few centimeters your right leg as well as your opposite arm. Be sure to always keep the shoulders/ pelvis/ knees alignment by permanently contracting the abdominals and gluteal muscles)

Repetitions: 1 series of 15 repetitions then change arms / leg. Gradually increase the number of series (2, 3 or 4)

Climb/ down sheathing exercise

In the "classic" board position you go from supports on the forearms to supports on the hands (arm by arm of course ...). In addition to toning your pelvic girdle you will strengthen your arms (triceps / pectorals)

Repetitions: 1 series of 10 repetitions then increase the number of repetitions (2, 3 or 4) then the number of repetitions (up to 20)

Knee chest exercise

In the "classic" board position take your right knee to your chest then rest the right leg in the starting position then make the same movement with the left knee and chain....

Repetitions: 1 series of 10 repetitions then increase the number of repetitions (2, 3 or 4) then the number of repetitions (up to 20)

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