Exercise has a hundred harms and benefits. Golden Pilates exercise "hundred" for absolutely all abdominal muscles

1. Hundred

The Hundred is one of the popular exercises for the abdominal muscles in the Pilates system. It's good for warming up your muscles before something serious. You need to lie on your back, bend your legs, shoulder blades do not touch the mat, chin pointing up. The lower back must be pressed to the floor, tensing the abs and drawing in the stomach. After this, start swinging with your palms down, as if punching the air.

Muscles abdominals very resilient, so they love a large number of repetitions. As the name of the exercise suggests, you need to do 100 arm swings. This, by the way, is also useful for burning fat in the abdominal area. And if your abs are already strong and one hundred seems not enough, you can repeat this time, but with your legs stretched up at an angle of 45 degrees.

2. High chair

These are almost squats, but with less load on the knee joints, which suffer greatly from regular squats. Typically, the chair is performed against a wall, pressing your back tightly and bending your knees 90 degrees, as if you were sitting on an invisible chair. But you can do it without support, this will better work your buttocks and back muscles. Important note: you cannot round your back here. From the tailbone to the crown, the body should be straight, the pelvis should be pulled back deeply. As with regular squats, keep your knees above your toes and your hands near your head or extended forward. You need to “sit on a chair” while you have the strength, on average 12 minutes, and preferably do 35 approaches.

3. Push-ups

An exercise familiar from school can do a lot. After all, push-ups can be not only classic, but also from your knees from the floor and standing from a wall, from a table, from a chair, and from a chair upside down, from a bench, with a jump, with a narrow or very wide position of the arms.

During push-ups, the abdominal muscles should be tightened, the buttocks should be tense, and the arms should be positioned clearly under shoulder joint. Choose the method you like best and do about 35 sets of 1015 reps.

4. Jumper

The classic cardio exercise seems very simple, but it works like magic, strengthening the heart muscle and blood vessels. It also burns about 200 kilocalories in 15 minutes. Initial position legs together, arms along the body. Then, at the same time, raise your arms above your head and jump, spreading your legs slightly wider than your shoulders.

This exercise is included in some foreign military training courses because it improves endurance. If you do at least 20 jumps, your vitality will greatly increase.

5. Plank

There are a lot of varieties of planks: on the arms and one leg, with wide stance of the legs, side plank on the forearm, on an outstretched arm, with the lifting of opposite arms and legs.

First, try standing for 30 seconds. Time after time, gradually, adding 15 seconds every day, you can learn to stand in the plank for two, three, or even 10 minutes.

• The starting position for the exercise is one hundred. Lie on your back, straighten your legs and raise them about 60 degrees from the floor, or even higher if you feel more comfortable keeping your pelvis neutral. Pull your socks back slightly. The arms are extended along the body, palms down.
• Exhalation. Pull your stomach in and lift top part torso away from the mat, as when performing a crunch. Extend your arms forward, palms down, so that they are 15-20 cm from your hips.
• Inhale. Make five oscillating movements with your arms up and down, using active breathing.
• Exhalation. Make five more oscillating movements with your arms using active breathing. Repeat the entire sequence 10 times (100 movements), maintaining the same body position. Lower your torso and arms onto the mat to the starting position.

• Starting exhalation in the 2nd phase, draw in your stomach to activate transverse muscles abdomen just before other muscles that flex the spine and arms at the shoulder joints come into action.
• To assume the body position described in the 2nd phase of the hundred exercise, maintain tension in the abdominal muscles, which ensures contact of the lumbar region with the mat and a stable position of the pelvis. The muscles that flex the leg at the hip joint keep the legs suspended, the extensor muscles of the knee joint maintain the straight position of the legs, and the muscles that plantar flex the foot in ankle joint, pull off their socks. We must also not forget that the legs should be tightly closed, which is ensured by the activation of the adductor muscles of the thigh.
• The spine should be evenly bent along its entire length while the arms make oscillatory movements in the 3rd and 4th phases of the hundred exercise.
• Use your arm extensor muscles elbow joints to fully straighten your arms. Fingers should be facing forward.
• Try to keep your hand movements isolated. This requires coordinated joint work of the muscles that flex and extend the arm in the shoulder joint, that is latissimus muscle back and pectoralis major muscle.
• Mental image. Imagine that you hit your hands on a trampoline and with each hit they jump a few centimeters.

The Hundred is a well-known Pilates exercise. It creates heavy load on the muscles of the torso, which are responsible for the stable position of the spine, when the legs are straightened at the knees and the arms make quick multidirectional movements. This exercise can be performed by people with sufficient strength and motor skills. It poses a potential risk to those who lack the strength and skills. Most people are not ready to hold their legs elevated off the floor for a long time, so use modified versions until you get the hang of it.

As we already mentioned, analyzing the rise of legs bent at the knee while lying on your back. The hip flexor muscles (specifically the iliopsoas and rectus femoris) attach to the spine and the front of the pelvis. In this regard, their contraction causes arching in the lower back and anterior tilt of the pelvis, unless stabilization measures are taken by activating the abdominal muscles. In The 100, both legs are lifted off the mat and the knees are straight. Therefore, the moment of force here is much greater and requires a stronger contraction of the muscles that extend the leg at the hip joint. Accordingly, an increased load should also fall on the abdominal muscles, which perform stabilizing functions. The lower the legs are pubescent, the larger muscle strength required to keep them suspended.

The legs should be raised as much as necessary to maintain a stable position of the pelvis and lower back. As you increase strength, gradually lower them. If back group thigh muscles are very tight, straighten your legs only until you feel a noticeable stretch in these muscles, or at first do this exercise with your knees bent and your feet on the mat.

Working muscles

Main working muscles:

1. Spinal flexor muscles: rectus abdominis, external oblique, internal oblique.
2. Muscles that flex the leg at the hip joint: rectus femoris, sartorius, tensor fascia lata, pectineus muscle.

Accessory muscles:

1. Abdominal muscles that stabilize the position of the spine: transverse abdominal muscle.
2. Adductor muscles of the thigh: adductor longus, adductor brevis, adductor magnus, gracilis.
3. Muscles that extend the leg knee joint: quadriceps hips.
4. Muscles that perform plantar flexion of the foot at the ankle joint: calf muscle, soleus muscle.
5. Muscles that extend the arm in the shoulder joint: pectoralis major muscle (sternocostal band), latissimus dorsi muscle, teres major muscle.
6. Muscles that flex the arm at the shoulder joint: pectoralis major muscle (clavicular band), anterior deltoid muscle.
7. Muscles that extend the arm at the elbow joint: triceps.

The starting position for the exercise is one hundred. Lie on your back, straighten your legs and raise them about 60 degrees from the floor, or even higher if you feel more comfortable keeping your pelvis neutral. Pull your socks back slightly. The arms are extended along the body, palms down.

Exhalation. Tighten your stomach and lift your upper torso off the mat, as if doing a crunch. Extend your arms forward, palms down, so that they are 15-20 cm from your hips.

Inhale. Make five oscillating movements with your arms up and down, using active breathing.

Exhalation. Make five more oscillating movements with your arms using active breathing. Repeat the entire sequence 10 times (100 movements), maintaining the same body position. Lower your torso and arms onto the mat to the starting position.

As you begin exhaling in Phase 2, draw in your abdomen to activate the transverse abdominis just before the other flexor muscles of the spine and arms come into play.

To assume the body position described in the 2nd phase of the hundred exercise, maintain tension in the abdominal muscles, which ensures contact of the lumbar region with the mat and a stable position of the pelvis. The muscles that flex the leg at the hip joint keep the legs suspended, the extensor muscles at the knee joint maintain the straight position of the legs, and the muscles that plantar flex the foot at the ankle joint pull down the toes. We must also not forget that the legs should be tightly closed, which is ensured by the activation of the adductor muscles of the thigh.

The spine should be evenly bent along its entire length while the arms make oscillatory movements in the 3rd and 4th phases of the hundred exercise.

Use your elbow extensor muscles to fully straighten your arms. Fingers should be facing forward.

Try to keep your hand movements isolated. This requires coordinated joint work of the muscles that flex and extend the arm in the shoulder joint, that is, the latissimus dorsi and pectoralis major muscles.

Mental image. Imagine that you hit your hands on a trampoline and with each hit they jump a few centimeters.

Notes

The Hundred is a well-known Pilates exercise. It creates a large load on the muscles of the torso, which are responsible for the stable position of the spine, when the legs are straightened at the knees and the arms make rapid multidirectional movements. This exercise can be performed by people with sufficient strength and motor skills. It poses a potential risk to those who lack the strength and skills. Most people are not ready to hold their legs elevated off the floor for a long time, so use modified versions until you get the hang of it.

In the Hundred exercise, the contraction of the muscles that perform hip flexion keeps the legs suspended, counteracting gravity.

As we already mentioned when analyzing the flexed leg raise while lying on your back, the hip flexor muscles (specifically the iliopsoas and rectus femoris) attach to the spine and the front of the pelvis. In this regard, their contraction causes arching in the lower back and anterior tilt of the pelvis, unless stabilization measures are taken by activating the abdominal muscles. In The 100, both legs are lifted off the mat and the knees are straight. Therefore, the moment of force here is much greater and requires a stronger contraction of the muscles that extend the leg at the hip joint. Accordingly, an increased load should also fall on the abdominal muscles, which perform stabilizing functions. The lower the legs are, the greater the muscle strength required to keep them suspended.

Modifications

The legs should be raised as much as necessary to maintain a stable position of the pelvis and lower back. As you increase strength, gradually lower them. If your hamstrings are very tight, straighten your legs only until you feel a noticeable stretch in these muscles, or initially do this exercise with your knees bent and your feet flat on the mat.

Options

Some Pilates schools use a different breathing model: in the 3rd phase, a short pause is made while inhaling, and then arm movements begin as you exhale. Exhalation allows the anterior wall of the abdomen to be pulled in a little more to ensure better stability of the pelvis. Having achieved a stable position as you exhale, try to maintain it while moving your arms while inhaling, and then throughout all 10 cycles.

To do even simple exercises with benefit, you need to do them correctly.

1. Exercise "A hundred"

The Hundred is one of the popular exercises for the abdominal muscles in the Pilates system. The abdominal muscles are very resilient, so they “love” a large number of repetitions.

As the name of the exercise suggests, you need to do 100 “punches.” This, by the way, is also useful for burning fat in the abdominal area. And if your abs are already strong and one hundred seems not enough, you can repeat this time, but with your legs stretched up at an angle of 45 degrees.

2. "High Chair"

These are almost squats, but with less load on the knee joints, which suffer greatly from regular squats. Typically, the “chair” is performed against a wall, pressing your back tightly and bending your knees 90 degrees, as if you were sitting on an invisible chair.

The exercise can be complicated - performed with dumbbells or alternately raising your legs, holding them in weight. You need to sit on the “chair” while you have the strength, on average 1-2 minutes, and it’s better to do 3-5 approaches.

3."Push ups"

During push-ups, the abdominal muscles should be tightened, the buttocks should be tense, and the arms should be positioned clearly under the shoulder joint. Do about 3-5 sets of 10-15 times, and you can do this anywhere - even in the kitchen while breakfast is being prepared.

4. "Bouncer"

This exercise seems very simple, but it works simply magically, strengthening the heart muscle and blood vessels. It also burns about 200 kilocalories in just 15 minutes! Starting position - legs together, arms along the body. Then, at the same time, raise your arms above your head and jump, spreading your legs slightly wider than your shoulders. Quickly return to the starting position.

“Prygunchik” is included in some foreign military training courses because it perfectly improves endurance. If you do at least 20 jumps, your vitality will greatly increase.

5. "Plank"

There are a lot of variations of the plank: on the arms and one leg, with a wide stance of the legs, a side plank on the forearm, on an outstretched arm, with lifting opposite arms and legs.

First, try standing for 30 seconds. Over and over again, gradually, adding 15 seconds every day, you can learn to stand in the plank for two, three, or even 10 minutes.

So, five simple exercises, which, if done correctly, work real miracles: hundred, high chair, push-ups, jumping jacks and planks. If you doubt that you can handle it yourself, work with specialists so as not to cause harm.

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