The gym hipopressiva consists in the realization of a maximal expiration, and then it must try to ‘suck’ the abdomen around to the inside, running out of breathe and keeping this maximum contraction. This movement improves the bowel function, thins the waist and improves posture by combating back pain, and postural imbalances.
The method hipopressivo was created in the 70’s and has gained space in gyms and rehabilitation clinics, because in addition to strengthen the abdominal muscles and back have been shown to be useful as a means of prevention and treatment of various changes such as hernias, changes in the genital area, balance and posture.
The main benefits of gymnastics hipopressiva are:
1. Fine-tune the waist
The hipopressiva decreases the abdominal circumference due to isometric contraction maintained for long periods held during the year. Sugar the organs inside there is a change in the internal pressure abdominal that tones up the rectus abdominis, being also a great tool to combat diastasis abdominal which is separation of the rectus abdominal during pregnancy.
2. Tone the muscles of the back
With this exercise there is a decrease of the abdominal pressure and the vertebrae are decompressed, which is very useful to reduce chronic low back pain, in the prevention and the fight against hernia.
3. Combat the loss of urine and stool
During the contraction performed the muscles of the perineum are sucked upward, by repositioning the bladder and strengthening the ligaments, which support them being very useful to combat urinary incontinence, fecal to and including the uterine prolapse.
4. Prevent hernias
With the hipopressiva it is possible to prevent the herniated disk, inguinal and abdominal because the method decreases the intra-abdominal pressure, realigning ourselves around the body.
5. To combat the deviations of the column
The exercises are great to combat the deviations of the spine, such as hyperlordosis, scoliosis, and hipercifose because it promotes a reprogramming and alignment of the spine and pelvis.
6. Improve sexual performance
To perform this exercise there is an increase in blood flow in the intimate area which also improves the sensitivity and the pleasure.
7. Improve posture and balance
The method improves the muscle tone, reducing the work and tension of muscle groups that are working in excess and increasing the tone of the groups that are working less, normalizing the tonus of the whole body. When combined with other exercises such as the pyramid or the plank abdominal, for example, helps improve the body posture and when combined with exercise as a support in only 1 foot or train a plane or a star helps improve the body’s balance.
These benefits can be achieved by practicing the exercises hipopressivo regularly. In addition to the breath can be used in singular form, it can also be combined with various postures that increase your benefit to the body. Each posture can be indicated personally by a physical therapist with knowledge of the technique while respecting the needs of each one, but a good option includes the union between the exercises of Pilates with the method hipopressivo in the same workout.
The gym hipopressiva allows a reprogramming of the pelvic muscles and abdominal muscles that are often weakened in people who do not practice any kind of physical activity and also those who practice some activity that generates an excessive internal pressure as those who do weight training in the gym or do the abdominal muscles traditional.
How to do the exercises hipopressivos
To get started you just need to sit cross-legged to inspire normally and then do a forced expiration to remove all the air from the lungs. When you reach this point you should suck the belly in, keeping the breath hold as long as you can, until it is essential to breathe. Then breathe normally and do the same exercises more times.
When you master this technique, you may change your posture to stretch the other muscles of the body, favoring the column, for example.
Exercise hipopressivo to the back
A good exercise hipopressiva to the back is:
- Keep the legs apart to the width of the hip and take the whole air of the lungs and suck the abdomen inside;
- Tilt the body forward, trying to touch with the hands on the floor, keeping your legs straight. Your body should be positioned as a pyramid;
- You must stay stationary in that position during all the time that be able to go without breathing, then inhale normally and ascend slowly.
- You can stay on the tip of the feet and push the ground with your hands, holding the spine and head well aligned, if you can let the soles of the feet and the palms of the hands rest against the floor.
You can make this gymnastics hipopressiva daily, committing to maintain maximum contraction in apnea, for as long as possible. There is a minimum number, not maximum reps and you can do as much as you feel that it is comfortable and does not become drowsy.