In seeking to achieve stronger and more functional essenceMany elevators and fitness lovers often ask: Should I focus more on the panels or sitting? While both exercises are known, they actually take completely different approaches to basic training.
the Stomach he Equal measurement exercise This highlights stability, positional control, and muscle endurance.
On the other hand, Sitting he Dynamic movement This abdomen works through spinal curvature, while emphasizing the ability to move and shrink.
Each way has a set of benefits – restrictions – relying on your training goals, back health, and comprehensive movement quality. You will check this article Differences between panels and sittingTreating topics such as Basic activationand Spine healthand Basic strengthAnd Functional performanceHelping you to determine any practice that suits your routine.
Basic anatomy: What are we trying to enhance?
the term “essence” It includes more than just visible abdominal muscles. The main components of nature include:
- Straight -Responsible for bending the trunk and activating it usually during the sit -ins.
- Brutal abdomen A deep installer helps keep pressure inside the abdomen during strengthening exercises such as panels.
- Internal and exterior exterior -A help in rotation, side curvature, and anti -rotation tasks.
- Erector’s backbone The backbone settles in the extension.
- Multifidus, pelvic floor, and diaphragm Often they are ignored, these muscles are necessary for positivist control and stabilization of the spine.
The effective basic training program must be addressed Both movement and stability Jobs via front, back and side chains.
What is a board?
A Stomach It is an equal measurement exercise as it maintains a straight straight position while supporting your weight on the forearms and fingers. Your spine remains in NeutralAnd the muscles at the front of your heart are involved without any articulated movement.
The main benefits of the panels:
- Enhance Spine stability It reduces excessive cotton movement.
- Trained Brutal abdomen The deep essential muscles, which are difficult to target with dynamic exercises.
- It can be safely limited with differences (for example, side panels, RKC panels, high panels).
- High progress The basic endurance value With relatively low spine pressure.
The panels are widely used in rehabilitation, sports training, and general fitness settings for their low risk of infection and diversity.
What is sitting?
the Sitting It is a classic bending exercise where the trainee begins a weak position and raises the trunk towards the knees. It is targeted in the first place Straight And a lower degree, Bend hip Like Iliopsoas and Rectus Femoris.
Benefits of sitting:
- Build Dynamic power In the abdominal muscles.
- He encourages Active spine bendingWhich can improve mobility when doing it with control.
- Occupy Bend hip And other praise on the trunk, which contributes to the overall sports movement of the body.
However, Situps also involves A repeated spinal flexion under pregnancyWhich raised concerns about the strain of cotton disk when doing it incorrectly or excessively.
Comparison of muscle activation
| Practicing | The first muscles worked | The type of contraction |
|---|---|---|
| Stomach | Transverse abdomen, rectal abdomen, tilted, multi -phase | Equal measurement (fixed comment) |
| Sitting | Recalin abdomen, bending hip, tilted | Dynamic (concentrated/eccentric) |
While both exercises activate the heart, Stomach It excels in development The strength of the fixed position And deep basic employment, while Sitting Focus more on Movement In the abdomen.
Spine health and risk of injury
This may be the most discussed aspect of comparing the wooden plate against a sit -in.
- The panels keep a The neutral spine They are generally considered SpineEspecially for individuals with pre -existing back pain or disk problems.
- It can increase sitting, especially when performing a momentum or embracing the feet Cotton spine pressure and cutting forces. Repeated bending, especially with bad, may raise the risk of disc hernia in sensitive individuals (McGill, 2007).
According to the vital mechanics expert for the spine Development of basic stability without compromising the health of the spineWhile sitting may be invalid for some of the population.
Core Enduance for the basic strength: What is your goal?
- If your goal is to build to bearStability and control of the situation for sport or long -term activity, The panels and their changes Excellent.
- If your goal is to develop Power and power Through the dynamic stem movement, especially for sports such as wrestling, gymnastics, or mMA, Sitams and exercises based on fading You can still play a role –The integrity of the spine is preserved.
The program may include well, however, however The panels provide more diversity and less risk In general, the population.
Programming recommendations
For beginners or those who suffer from back pain:
- Start with The panels of the forearmApply to length for a longer period or weighted panels with improvement.
- It includes Side panels and Bird dogs To combat rotation and sharing the back chain.
For athletes or advanced elevators:
- Enter Dynamic panels (For example, shoulder taps, private clouds) to increase the challenge.
- Use The seating variations it controlsHe loves Swiss ball balls or Dead insectsSmile and strictly.
Example of the weekly basic plan:
| day | Practicing | Groups x period/representatives |
|---|---|---|
| Monday | Headboard | 3 x 30-60 seconds |
| Wednesday | Side board (each side) | 3 x 30 seconds |
| Friday | A dead bug or controlled sitting | 3 x 10-12 slow controlled actors |
Conclusion: which builds a stronger essence?
both of them Sitting and sitting Providing benefits – but it serves different purposes. For most people, especially those who are interested in spine, positivism, or functional movement, The panels are the superior option. They build deep basic stability, reduce the risk of infection, and support sports performance through a variety of sports and activities.
The sit -ins is still useful to target the straight abdomen, but it should be dealt with carefully, especially if the cotton health is a source of concern. In the end, the best Basic training programs to merge The elements are equal to measurement and dynamismBalancing stability while moving to build a flexible and well -rounded trunk.
Reference
- McGill, SM (2007). Low back disorders: evidence -based prevention and rehabilitation. Human movement.
- EKSTROM, RA, Donatelli, Ra, & Carp, KC (2007). Electromrogen analysis of the basic trunk, hip and thigh during 9 rehabilitation exercises. J Orthop SPORTS Phys37 (12), 754-762.
- Axler, CT, & McGill, SM (1997). The lower back is on a variety of abdominal exercises: searching for the safest challenge in the abdomen. Medicine and science in sports and exercise29 (6), 804-811.
- Willardson, JM (2007). Basic stability training: applications on sports air conditioning programs. Power and Air Conditioning Research Magazine21 (3), 979-985.
- Schoenfeld, BJ (2010). Muscle enlargement mechanisms and their application to resistance training. Power and Air Conditioning Research Magazine24 (10), 2857-2872.
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