Sleeving is a complete exercise to build and strengthen the abdominal muscles but not only. With a good position, you can work on your shoulders, back, chest, hips, and buttocks. And all this without moving! For a complete sheathing, we give you the ten mistakes to avoid.
The famous board. The flagship exercise to sheath the silhouette. If you want a wasp waist and reinforced concrete buttocks, this is undoubtedly the fitness exercise to integrate into your sports program.
“It’s not about how long you can hold a board, but how long you can hold a board properly,” explains Rachel Piskin, co-founder of ChaineFitness in Manhattan and the former New York City Ballet.
To perform your sheathing exercise properly, lean on the palms of your hands and toes. Your wrists should be under your shoulders. Ankles, pelvis, and shoulders should be aligned, and knees and hips tightened. The neck should be relaxed and the head in the natural extension of the spine. If you make the board on the forearms, the same rules apply!
Once correctly positioned, all you have to do is remain static until you feel the burn.
Easier said than done! So here are the ten mistakes to avoid to make your sheathing a perfect success.
Incorrect positioning of the body to sheath itself
Drop your pond to the ground
Don’t lower your hips and buttocks too much; it puts pressure on your back that can cause you back pain. The back must not be bent. If you feel your pelvis collapsing to the ground, pull your stomach in and straighten the pelvis in the same alignment as your head and spine.
Lift the pelvis and buttocks
No doubt: the exercise is much easier this way! To keep your body straight, engage all your muscles and contract your buttocks. You will be more stable and will succeed more easily on your board!
Incline the pelvis
It is likely that one side of your body is stronger than the other. Result: you bend on the weakest side. Position your hips at equal distance from the ground to work evenly on both sides and keep the same pressure on the whole body.
Bend your knees
This is a common mistake that allows your gluteal muscles to take a break but reduces the effectiveness of the board. Straighten your legs to support your hips and keep your spine straight.
Drop your head and neck
Tilting your head forward may disrupt your spinal alignment. Look straight ahead and release your neck to relieve tension in your upper back and shoulders.
Raise the head and neck
There is also no need to raise your head too much because you will pull on your neck. And hello the neck pain the next day. To maintain the first posture, imagine the straight line of the spine.Do not contract your muscles during sheathing
Forgetting to contract the abdominals
There are other exercises besides the abdominal muscles to strengthen the abdominal belt. Having a flat stomach with the sheathing is possible as long as you contract your abs. Tighten the stomach muscles to support the spine and transform fat into a sexy definition.
Do not contract the buttock muscles.
Most of the time, we forget that the board also works the buttocks. Remember to contract the buttock muscles to hold the position longer.
Perfect sheathing: stability of arms and shoulders
This error is tiring for your neck and shoulders. To relieve these areas of the body, open your chest and bring your shoulders back toward the shoulder blades.
Spread your arms too far apart
Keep your wrists and elbows in alignment with your shoulders to protect them and prevent injury during sheathing. Make sure the front of your fingers is aligned to work the body evenly.
You have all the keys in hand to make your sheathing a success!