Crossfit exercises
15K 2 01.12.2016 (last revision: 01.07.2019)
The once forgotten boat exercise is once again gaining popularity among athletes of various disciplines. In their workouts, it is used by both bodybuilders and yoga lovers. The exercise is quite simple in technique and does not require additional equipment or special training.
What muscles are involved?
The boat is a unique exercise that uses your back and abdominal muscles at the same time, thereby strengthening them. Since the exercise is not strength, but rather static, you should not expect it to gain muscle mass or burn fat. But at the same time, it is also very important for harmonious body construction. By doing the boat regularly, you will be able to progress much faster in those exercises where, with large weights, without strengthened muscles, the core is already nowhere.
Consider which muscles and joints are involved in the boat exercise. The main working muscles are:
- Long back muscles.
- The gluteal muscles.
- Flat abdominal muscle.
The peculiarity of this exercise is that the work is carried out not only at the superficial muscle layers, but also at the postural ones. These are internal muscles located deep in the body, next to the spine. Thanks to these muscles, the person maintains an upright position when moving and has the correct posture when walking. During standard strength training, the internal muscles are much more difficult to work out. The boat exercise is ideal for this tree.
The advantage is that during the execution of the boat, the joints receive absolutely no load... The recumbent position even negates the load from its own weight, both on the joints and on the spine. Therefore, the boat can be performed even for people with severe back diseases. But before training, it is still better to first consult with your doctor.
Technique and nuances of execution
Before starting a workout, we recommend that you familiarize yourself with the technique of correctly performing various variations of the boat exercise, as well as study several important points for a more effective workout.
Classic boat
We advise you to start training in the classic boat form with three sets of 8-10 seconds, and after mastering the exercise technique and proper breathing, increase your pace.
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- Starting position - lying on your back.
- Legs are brought together tightly so that toes and heels touch each other.
- The arms are straight and tightly pressed to the body.
- We begin diaphragmatic breathing: on inhalation, the stomach is drawn in, and on exhalation, it protrudes forward.
- Now we raise our legs up by about 40-50 cm.
- The back, arms and head are raised to the same height.
- The buttocks and the sacrum area serve as a support.
- In this position, we hold our breath for 8-10 seconds.
- Exhale slowly and return to the starting position.
Important! During the exercise, the head is directed straight forward. The greatest tension is felt in the muscles of the back and abdomen.
Reverse boat
This version of the boat exercise will help reduce the circumference of the waist and hips, as well as strengthen the vertebral back. Regular exercise will lead to better overall health, energy and mood elevation after exercise. We recommend starting with 4 sets of 10 seconds.
- Starting position - lying on your stomach.
- The arms are extended forward. The palms are pointing down.
- Legs are straight, socks are extended.
- At the same time, we make the following movements: raise the upper body and legs to the most comfortable height.
- It is supported by the pelvic and abdominal area.
- We hold our breath for 10 seconds and begin to stretch the body from palms to feet in opposite directions.
- Exhale slowly and lower to the starting position.
Important! The head is directed straight forward, the gaze is directed straight. In no case should you turn your head in different directions. This can lead to injury - displacement of the cervical vertebra.
Important nuances
To obtain the greatest healing effect during the execution of the boat, we recommend taking into account the following nuances:
- The boat can be practiced for 10 minutes a day, both in the morning and in the evening. Morning workouts will help you invigorate and energize for the whole day. An evening boat after a hard day will help relieve a tired back and relax.
- It is better to perform the exercise on an empty stomach or 2-3 hours after the last meal. Drinking water is acceptable.
- All movements during training are performed smoothly and slowly. In the negative phase, jerking and throwing of the limbs are unacceptable.
- Proper breathing during exercise will ensure the fastest weight loss.
- At the end of classes, you need to relax your back. This can be done using the vertical fold exercise.
Healing effect on the human body
The boat is a universal exercise for everyone that brings many benefits. It has a general strengthening and health-improving character. In addition, it has no restrictions on health and age. Pay attention to the specific effect this exercise has on various areas of the body.
- Strengthening the abdominal muscles: makes the abdomen flat and beautiful.
- Strengthening the back muscles. This exercise is especially useful for women with large breasts. With age, the back can become hunched under weight. This can be avoided by doing the boat regularly.
- Placement of the umbilical ring. Lifting weights, falling, sudden movements can lead to disruption in the body of neuro-reflex connections between various internal organs. This can be the cause of obesity in the waist area, insomnia, malfunctioning of the heart and gastrointestinal tract, disorders of the pelvic organs. The boat brings the umbilical ring to its normal position.
- Formation of a strong muscular corset and beautiful posture.
- Stimulation of blood circulation.
The main task of the boat exercise is to form a beautiful figure and normalize the work of some systems of the human body. The constant practice of different variations of the boat leads to the disappearance of fat folds on the sides, a decrease in the volume of the hips and waist, straightening the back, straightening the shoulders and acquiring a royal posture. It is especially recommended for people with a sedentary lifestyle.
