At first glance, it may seem a little strange when adults are crawling on all fours on the ground. But the crawling gym trend from the USA trains the whole body, guarantees a strong core, flat stomach, and improves mobility. This is the reason behind the exercise trend.
Crawl: How exactly does it work?
You save yourself the trip to the gym, you have no costs and you don’t need any equipment either: Crawling is in vogue, i.e. crawlingSaves time and money and trains your whole body. In a bodyweight exercise, all exercises are performed on the floor. As the name implies, crawling is a type of crawling. the sports direction It has long been a hit in the United States. But how does all this work?
- Always start on all fours.
- Your knees are under your hips and your hands are under your shoulders.
- Keep your spine in a neutral position.
- Now raise your knees so that only your toes and hands are touching the floor.
- Make sure that your core muscles are in constant tension. This stabilizes your spine.
- Tighten your stomach.
- Now you are moving on all fours in the abbot, that is, your right arm and left leg are moving forward at the same time.
- Try to take the smallest steps possible.
- Keep your knees close to the ground at all times.
- For example, you might start by crawling 20 meters three times.
- On the way back, you can either rotate 180 degrees while crawling or walk back to your starting point.
Your entire trunk muscles are challenged in an anti-rotational manner while crawling. This means that your muscles ensure that the shoulder and hip axes do not rotate and that your torso does not flex. You get more creep Core strength and stability. This also relaxes the spine and restores balance in the shoulders and hips.
When crawling, you pay special attention to yourself back position and asynchronous Movement of the shoulders and arms And legs. Austrian author, physiotherapist and dancer Johannes Randolph writes in his book “Krabble!” There are many variations that you can try.
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In the clip: Charlotte Carlender explains why crawling is the best core exercise ever
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10 types of crawling
Want to try crawling right away? We’ll show you ten different options that you can choose from:
- Baby crawling
Start on all fours. To keep your spine in the correct position, look straight ahead. The instep is on. You crawl as much as you want.
- Beginner crocodile
Your starting position is a high plank. Now bring your raised and bent right leg to your right arm and also bend your arms. Do the same movement on the left side.
- Side gorilla
Crawl Lean on your hands and jump from right to left with your feet together. Extend the arms to the left.
- Traditional bear crawl
In this exercise, you raise your knees. Now crawl forward by simultaneously putting one hand and the opposite foot forward. In the next step you will lead the other hand and the other foot forward. Make sure to keep your back straight and always look down.
- Top crawl to side table
If you are looking for a challenge, this workout is for you. It is difficult to coordinate by running sideways. You start in a plank and move your left hand and right foot to the right at the same time. This is followed by your right hand and left leg.
- Circular crawl
During a circular crawl, your hands and knees barely move in the air. Let your hands and feet go around in a circle around your axis.
- The army marched
Here you are in a forearm plank and only move forward with your arms. Leave your legs flat on the floor.
You are everywhere on all fours. Now lift your knees off the ground. The next step is to raise your right foot in the air. Put your foot down. Then lift your left foot off the ground.
- Crawl to the top of the table
Get on all fours and lift your knees off the floor. Then move forward on your arms and legs. Start with the right hand and left leg. This is followed by the left hand and the right leg.
- Gorilla crawling
You start to bend over. Move your hands forward at the same time. Track both legs as you hop your feet behind your hands. Then move your hands forward again.
This is why crawling is so healthy
The fitness trend from the USA is said to tone the body and tone the muscles. Professional magazines have hailed this sport as the best core workout ever. But why new sports this is healthy?
Crawling moves your core and shoulders. She trains them Durability in your upper body and ensures better power transfer in your mid-body. The abdominal muscles must be constantly working and thus ensure a well-trained heart. It also strengthens the muscles in your chest, arms, shoulders and legs.
Another feature: when we crawl, we evenly load all parts of the body, but we relax the spine. This makes the exercise ideal for pretty much anyone Back ache You must fight.
This trend makes you not only fit, but also smart: coordination exercises support the networking of the cerebral hemispheres. Not only are you doing something good for your body, but for your mind as well. Crawling improves your posture and helps you, too Weight loss. Your joints will stabilize and your balance and mobility will be trained.
Another fitness trend: Cruising
There is also trend from USA and Australia is “grinding“- a combination of crawling (crawling) and running (running and running). The new exercise can be a good alternative to the classic training programs. It is said that running on hands and feet burns up to 280 calories in just 15 minutes. Explanation of trend sport is very simple.
When grinding, you run on all fours to achieve your goal as fast as possible and in this way overcome different obstacles Barriers. You are moving forward on your hands and feet at the same time. You can speed up, slow down, move sideways or backwards.
Since friction often occurs outside, it will be part of it Protective clothing Pregnancy. Gloves and helmets are worn to minimize injuries. In this sport, it is important to sit low and bend your legs well so that your back is relaxed.
Cunning promises complete full body workout. You train your arms, legs and upper body all at once.
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