It can be said that crawling is a very primitive and instinctive way of movement. It can be said that each of us will go through a stage from crawling to walking upright, but when we can walk upright, crawling is almost forgotten. We won't use this action to accomplish something unless it is necessary. But this action not only has a high fat burning effect, but also helps us to exercise almost all muscles, such as the core, arms, shoulders and chest.
Of course, besides helping us burn fat and exercise muscles, crawling has other benefits, such as:
Crawling distributes the whole body weight to the limbs, which can reduce the load on the lumbar spine, so it can maintain and alleviate the diseases of the lumbar spine, lumbar muscle strain and various neck, shoulder and spine diseases. When crawling, the position of the heart and its above parts is lowered, which is beneficial to the whole body blood circulation, can increase the cardiopulmonary function, and has a certain effect on preventing cardiovascular diseases. When crawling, the head droops and blood flow increases, which can effectively improve and promote the blood circulation of the brain. Crawling can make the body stronger, so that the muscles, ligaments, bones and even the nervous system of the whole body are involved. Crawling can improve the balance, stability and coordination of the body, not only effectively improve the overall core ability, but also improve the overall physical quality. Crawling can activate the deep muscles of the spine, which is an effective means to prevent and recover low back pain and increase the stability of the spine.
Although crawling exercise can promote health, no matter what form of exercise, it must be carried out in the right way in order to reap the benefits brought by exercise. If you do it in the wrong way, you might as well not do it. So, how can crawling exercise give full play to its advantages and avoid damage?
No matter what kind of crawling action, you need to keep your back straight, and of course your neck should be neutral, but you should raise your head and bow your head excessively; When crawling, the pressure on the wrist and shoulder joint will be greater, so the time should not be too long during crawling. If you look at the distance, you can keep a crawl at a distance of about 500 meters. Of course, this will still be very tiring for friends with poor foundation, so we should take it step by step and slowly; Keep your body stable when crawling, and don't shake your hips too much. At the same time, pay attention to keep the knees and toes in the same direction, and don't let the knees rotate incorrectly. Don't climb too fast, let yourself walk slowly at a constant speed.
Through the above contents, we have a certain understanding of the benefits and precautions of crawling action. How to choose crawling action? If we choose an action to crawl back and forth, it will always appear monotonous and difficult to persist. So let's share a few different grabbing actions, and you can choose what you can do.
Action 1: baby crawling
Action 2: Four-point support crawling
Action 3: Four-point lateral support crawling
Action 4: Reverse support for crawling
Action 5: Turn around and crawl at four points.
Action 6: Support hip lifting and crawling.
Action 7: Orangutans crawl
Note: Start with simple actions and proceed in sequence. Don't be brave; The crawling distance should not be too long. If you feel that you don't have enough exercise, you can join your own HIIT training as a whole body fat burning exercise. Pay attention to prevent upper limb injury. If the shoulder joint is not injured, it is not suitable for crawling.
Author: October Star