Milena from efekt_forma

28/01/2025

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Eine effektive Planung in der Physiotherapie spielt eine entscheidende Rolle für die Gesundheit und das Wohlbefinden. Durch die gezielte Organisation von Übungen...

26/12/2024

17/12/2023

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Greetings,
Milena

to take care of their spine. Hello everyone! Today I would like to talk about a topic that concerns many of us...

02/12/2023

Strengthening Deep Muscles of the Trunk.
🤗Hello dear people!
💪 Are you ready to focus on strengthening the deep muscles of your trunk? Here are some tips to help you engage those important deeper muscles:
1️⃣ Dead Bugs: Lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower one arm and the opposite leg towards the ground till about 30- degree angle while keeping your core engaged. Return to the starting position and repeat with the other arm and leg. Aim for 2-3 sets of 10-12 repetitions on each side.
2️⃣ Bird Dogs: Begin on all fours, with your hands directly under your shoulders and knees under your hips. Extend one arm straight ahead and the opposite leg straight behind you while maintaining a stable core (try to keep your spine in the straight line). Hold for a few seconds, then return to the starting position and repeat on the other side. Complete 2-3 sets of 10-12 repetitions per side.
3️⃣ Modified Side Plank: Lie on your side, with your forearm on the ground and your elbow directly below your shoulder. Lift your hips off the ground, forming a straight line from your head to your feet, and hold the position for 20-30 seconds. Lower your hips and repeat on the other side. Aim for 2-3 sets per side.
🤸🏽‍♀️Remember, working on the deep muscles of your trunk provides stability and enhanced core strength. These are skills which you easily lose during these types of jobs, where you don't move enough (example: working in an office). Combine these exercises with a balanced workout routine for maximum benefits. 💪🔥
⛴️I'd love to hear how you're incorporating these exercises into your fitness journey!
🤝🏆 Share your progress, challenges, and let's encourage each other to achieve stronger, healthier cores.

👩🏽‍⚕️If you have any health issues, as always, consult with a medical professional before starting a new exercise routine. Stay dedicated, stay strong! 💙🏋️‍♀️

26/11/2023

Strengthening Superficial Muscles of the Trunk 💪
Hey everyone! 👋

Do you feel that in your work you lose muscles instead of gaining them?
Are you looking to strengthen the superficial muscles of your trunk and get that toned core you've always wanted?

Here's a quick guide to help you out:

1️⃣ Planks: Planks are an excellent exercise for engaging your superficial trunk muscles. Get into a push-up position, resting on your forearms, and hold the position for 30-60 seconds. Remember to keep your core engaged and your body in a straight line.

2️⃣ Crunches: Simple yet effective, crunches target your abs and the superficial muscles of your trunk. Lie on your back with your knees bent, and slowly and only half-day up lift your upper body towards your knees, contracting your abdominal muscles as you crunch. Aim for 2-3 sets of 10-15 repetitions.

3️⃣ Russian Twists: This exercise engages multiple muscle groups, including your superficial trunk muscles. Sit on the ground with your knees bent, lean back slightly, and lift your feet off the ground. Hold your hands together and twist your torso from side to side. Start with 2-3 sets of 12-15 twists.
(In more difficult version: Hold your hands together and twist your torso from side to side touching the ground on each side).

🏅Remember, consistency is key when it comes to strengthening your muscles! Gradually increase the intensity and duration of your workouts to challenge your muscles and achieve the best results. 💪

✅Let's get those superficial trunk muscles stronger and more defined! Share your progress and let us know how these exercises work for you.

❗If you have some issues with your health, don't forget to consult with a medical professional before starting any new exercise routine. Stay fit and have fun! 🏋️‍♀️💙

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