Читать книгу Exercises for the Jaw to Shoulder - Release Your Kinetic Chain - Dr. Brian James Abelson DC. - Страница 21

Bracing is accomplished by gently pushing out your abdominal wall while tightening your back at the same time. This is actually quite a simple procedure once you get used to it. When bracing is done correctly, you will almost immediately feel like you have a stronger core.

Another way to quickly learn how to brace is by using a hula-hoop.

That’s right...your childhood toy can help you brace properly, especially when you use a weighted hula-hoop. Hula-hooping forces you to brace all your abdominal and back muscles at the same time.

Many adults are surprised to discover just how difficult hooping can be initially, especially when their children find it to be so easy. This is because children generally have better core strength than their parents.

Just five minutes of hula-hooping a day can substantially increase your core stability. So pick up that hoop and have some fun!

Note: For a better understanding of your core, I recommend reading Dr. Stuart McGill’s book, “Ultimate Back Fitness and Performance”.

1. Ultimate Back Fitness and Performance, 3rd Edition, Stuart McGill PhD. 2004, Wabuno Publishers, BackFitPro Publishers.