bracing the core atbp Flashcards
It started when people learn the basic movements of the human being such as crawling.
standing, and walking.
BRACING THE CORE
Bracing the core ensuring the spine is in a ____ and making the abdominal muscles
___ as much as possible when we inhale, followed by exhaling process.
neutral position ; deeper
. It is the job of the _______ that will make the bracing the core more powerful.
whole abdominal
muscles, the diaphragm, and also the spinal part of the bones
The last part of bracing the core is trying to stay in the ___ our abdominal muscles while the spinal part of our body is still in ___
compress position ; stacked position.
exercise is like positioning your body similar to a typical “dead bug”.
DEADBUG
It is an exercise that will make one’s core or abdominal muscles stronger while the back or spinal cord is at rest and not putting strain on it.
DEAD BUG
also similar with dead bug which expands the abdominal muscles.
BIRD DOG
lie down facing upward, straighten arms while pointing upward and
bend knees 90 degrees over the hips. With that position, start the exercise by moving one arm down over
the head towards the ground at the same time moving the alternate leg down straightening it to the ground. And then move back to the starting position. Do this with the other arm and leg. while performing
the bracing the core
DEADBUG
is more advisable rather than crunches since both exercises are targeting abdominal muscles but the crunches are using your back to execute the exercise that will put your back at risk.
DEADBUG
the bird dog instead of ___ position, the face will be facing the floor.
supine
Begin by copying the dog stance with both knees bent. Raise and extend the arm forward and at
simultaneously, raise and extend the alternate leg backward. After which, move the arm and leg back to
its original position, but this time, let the elbow and knee touch each other. While performing this, engage
the core
bird dog
is also a well-known popular exercise to strengthen the arms and improve
the chest muscles.
Press up or push up.
There are numerous ways to perform this, which actually depends on the individuals upper body strength.
Press Up/Push Up Exercise
Proper execution of ___ , starts with a diagonally straight body positioned in a 90-degree angle
on the ground. Bent toes and fingers should be pointing forward. Elbows are bent and push the body
down and raise it upwards.
push up
It is desirable for newbies to achieve the beginners’ push up, which can be executed
in two ways:
One is the wall push up and the other is the modified push up.
During performance, make sure the ___- is not pointed and it
follows the body going down.
gluteus maximus
Proper execution starts with the similar starting position for the push up. However, elbows are no
longer bent. For ___, pull shoulder blades together towards the spine. Then, push the
shoulder blades away from the spine towards the chest area for scapular protraction.
scapular protraction
workout that is focused on improving the
trapezius, deltoid and on the scapula.
scapular protraction
another exercise focused on to develop the rectus abdominis and oblique muscles.
This exercise requires balance from the arms and feet. The position of the body is almost similar with the
push up, except for the arms. instead of hands facing the floor, the forearm and elbows are
Plank
This exercise is not advisable for people with injuries or special
conditions such scoliosis on their thoracic vertebrae, as this may aggravate or worsen their present
condition, since this exercise involves the spine.
scapular protraction
To execute __ properly, the body specifically the back should be kept straight and maintaining
the spine in a neutral position. The gluteus maximus should also be kept straight throughout the duration
of the exercise.
plank
type of exercise which develops the lower extremities, most especially the hips, gluteus
maximus and hamstrings. It starts from a standing position, maintaining a neutral spine from start to finish
to keep the body in proper form and posture.
squat
