We all know that core exercises should be done. But we understand that. Sometimes it doesn’t seem that attractive to do boards and crunches for days. Therefore, there is a need for a move to target core stability in a very functional way. This requires an exercise called a dead bug. (And yes, it’s actually like a dying beetle on the back).
With Megan Eyvazzadeh PT, DPT, the founder of Runwell and co-founder of the Restoration Space in Bethlehem, Pennsylvania, to understand how to properly carry out this move and why it benefits cyclists in particular. I talked.
Why do cyclists have to exercise dead bugs?
Eyvazzadeh says dead bugs are a great foundational exercise for athletes and, if done correctly, can strengthen the core and improve rider performance. “Many cyclists Power from their feet And they minimize their efforts in things other than forward movement, “she explains. “If the spine is stable, the force generated by the leg muscles will advance the cyclist and less energy will be lost to overcome the wet noodles in the center of the body.” Translation: The stronger the center, the less energy is lost. , Pedaling will be more efficient.
The reason why dead bug exercises stand out from other core moves is because of the features they provide. Think about what you need to do to stabilize your core when you step on the pedals. You are quite practicing that posture when performing dead bugs.
Research also supports the benefits of core stability for cyclists.One research paper published in Current Sports Medicine Report Cyclist suggests that they will benefit from a powerful core, thanks to the following rewards: Reduce the risk of injury (Including back pain) etc. Saddle efficiency and power..
How can I get the dead bug right?
First, you’ll learn to set up properly and maintain a stable spinal position with this exercise, says Eyvazzadeh.
To do this, bend your knees and lie on your back with your feet flat on the floor. Keeping this position, “note the natural curves of the spine,” says Eyvazzadeh. “The spine needs to be in a neutral position, which means a slight arch of the hip from the top of the hip to the lowest rib.”
Then lift your neck lower back pain Stay off the ground while your head, center of your back, and buttocks are in contact with the floor. Next, place a folded hand towel (about the thickness of a flat hand) under the bottom of the spine.
Be aware of the pressure on the towel before lifting your feet into the air. Then, without deforming the towel, engage the abdominal muscles and pull the navel toward the spine, says Eyvazzadeh. When you nail that abdominal contraction, it’s time to make a dead bug.
Here’s how to actually run the dead bug exercise:
- Lying on your back, lift your legs, bend your knees 90 degrees, and place them directly above your hips. Keep your spine in a neutral position. Straighten your arms over your shoulders and squeeze your shoulders toward the floor. This is the starting position.
- While maintaining its neutral spine, straighten your right leg and lower it toward the floor. At the same time, extend your left arm overhead and lower it toward the floor behind you. Keep your left knee just above your hips and your right hand just above your shoulders.
- Pause and then return the right leg and left arm to the starting position.
- Repeat on the other side.
- Alternate for 30 seconds.
You can practice the combination of bending your legs and pointing. Eyvazzadeh says it’s useful to reposition your feet because your body needs to be diverse, given the angles that your joints take while cycling.
Are there any common mistakes people make when running dead bugs?
The mistake people make with this move is when they do either to flatten the natural curve of the spine or to arch the back, says Eyvazzadeh. She warns that flattening the spine to contract the abdominal muscles and using arches to raise and lower the legs will be detrimental to the major muscles needed to run, jump and swim. ..
If you feel the foam breaks or the core comes off, raise your legs and arms above the floor. Alternatively, start moving only one arm or one leg at a time. This movement also needs adjustment, so it may be helpful to start with one limb at a time.
How can I make a dead bug more challenging?
Even if you are new to core work, dead bugs are a great exercise to get started with core training. If you have already mastered the standard dead bug exercises, you can take your exercises up a notch with these challenging variations of Eyvazzadeh. Remember: Foam is important and keeps the neutral spine still standing.
Same side dead bug
Trevor Rab
Lying on your back, lift your legs, bend your knees 90 degrees, and place them directly above your hips. Keep your spine in a neutral position. Straighten your arms over your shoulders and squeeze your shoulders toward the floor. Slowly lower your right arm and leg at the same time (not on the other side). Pause for a while without touching the floor. Then return to the starting position. Repeat on the other side. Alternate for 30-60 seconds. Do you want more from this move? Add yoga blocks on the static side (see figure).
Foam roller dead bug
Neutral your spine, bend your knees 90 degrees, lift your legs, and lay them up on a foam roller placed just above your hips. Extend your arms to the floor and flatten your palms (this will give you a little more stability). Slowly lower one foot toward the floor. Then go back to 90 degrees and repeat on the other side. Repeat 10 times on both sides, or alternate for 30-60 seconds. If you’re confident, add weapons just like you would with a traditional dead bug.
Heavy dead bug
Trevor Rab
Lying on your back, lift your legs, bend your knees 90 degrees, and place them directly above your hips. Keep your spine in a neutral position. Grab the dumbbell or kettlebell with your right hand and press it against your shoulder (see figure). Straighten your left arm over your shoulder. Pack your shoulders toward the floor. Your weight should be directly above your right shoulder. Extend your left arm and right leg toward the floor. Then slowly return to the starting position. Repeat 10 times or for 30-60 seconds. Then switch sides.
Bug dead on the ball
Lying on your back, lift your legs, bend your knees 90 degrees, and place them directly above your hips. Keep your spine in a neutral position. Straighten your arms over your shoulders and squeeze your shoulders toward the floor. Place a soccer ball (or a ball of similar size) between your thighs and squeeze it. With your knees bent, lower your lower limbs a few inches. With the core fixed, put your legs back so that your knees are directly above your hips. Your arms are always straight over your shoulders. repeat. Repeat 10 times.
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How should cyclists incorporate dead insects into their training?
If this is your first time incorporating a dead bug into your routine, you can actually practice it every day. “In less than five minutes, you can do it with a variety of leg and arm challenges (after mastering the basic forms),” says Eyvazzadeh.
However, you can continue your workout with a timer at least once a week or up to three times a week, even if you’ve been there before. Aim to practice your favorite dead bug variations with at least 10 iterations.
It’s a great exercise for Posture trainingEyvazzadeh adds that it’s a great way to ride your bike, set your spine and practice before warming up your core. If you do it on days other than cycling, run a dead bug at the beginning of your next strength training or aerobic exercise to practice stabilizing your core before doing more stressful dynamic movements. Says Eyvazzadeh.
In general, she says that the more you practice dead bug exercises, the more muscle memory you create to help you do it correctly. Remember to take the time to complete the form and control the movement, no matter how often and at any time, before adding challenging variations.
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