2023-10-06 11:05:00
At first glance, it can seem a bit strange to see adults crawling around on the floor on all fours. But the trend sport from the USA, crawling, trains the entire body, ensures a strong core, a flat stomach and improves mobility. This is behind the workout trend.
Crawling: How exactly does it work?
You save yourself the trip to the gym, you have no costs and you don’t need any equipment: the trend sport of crawling, that is Crawl, saves time and money and trains your whole body. In the bodyweight workout, all exercises are performed on the floor. Crawling is, as the name suggests, a type of crawling. The Trend sport has been a hit in the USA for a long time. But how does it all work?
You always start on all fours. Your knees are under your hips and your hands are below your shoulders. Keep your spine in a neutral position. Now lift your knees so that only the tips of your feet and hands are in contact with the floor. Make sure that your core muscles are constantly under some tension. This stabilizes your spine.Tighten your stomach.Now you move on all fours in a cross motion, i.e. your right arm and your left leg move forward at the same time.Try to take as small steps as possible.Always keep your knees close above you Ground.For example, at the beginning you can crawl 20 meters three times. On your way back you can either turn 180 degrees while crawling or move backwards back to the starting point.
Your entire core muscles are challenged in an anti-rotatory manner while crawling. This means that your muscles ensure that the shoulder and hip axes do not rotate and your torso does not bend. You get more from crawling Strength and stability in the core. The spine is also relaxed and the balance of the shoulders and hips is restored.
When crawling, you pay particular attention to yours Back posture and the simultaneous Movement of shoulders, arms and legs. You can keep fit with crawling for just 20 minutes a day a few times a week, writes the Austrian author, physiotherapist and dancer Johannes Randolf in his book “Krabble!”. There are numerous variations you can try.
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In the clip: Charlotte Karlinder explains why crawling is the best core exercise of all time
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The 10 Types of Crawling
Would you like to try crawling directly? We’ll show you ten different options that you can vary between:
Baby Crawl
You start on all fours. To keep your spine correctly positioned, look straight ahead. The instep is on. You crawl as much and as far as you want.Beginner Alligator
Your starting position is the high plank. Now bring your right raised and bent leg to your right arm and bend your arms as well. Perform the same movement with the left side.Sideways Gorilla
Crawl Lean on your hands and jump from right to left with your legs together. The arms pull to the left.Traditional Bear Crawl
During this exercise, your knees lift off. Now crawl forward by simultaneously placing one hand and the opposite foot forward. In the next step, bring the other hand and foot forward. Make sure you keep your back straight and always look downwards.Sideways Table Top Crawl
If you’re looking for a challenge, this exercise is for you. It is much more difficult to coordinate because it is carried out sideways. You start in a plank and move your left hand and your right foot to the right at the same time. This is followed by your right hand and your left leg.Circle Crawl
During the circle crawl, your hands barely move and your knees float in the air. Let your hands and feet walk in circles around your own axis.Army Crawl
Here you are in forearm plank and move forward using only your arms. You leave your legs stretched out on the floor. Inchcrawls
You are on all fours. Now lift your knees off the floor. The next step is to lift your right foot into the air. Put your foot down again. Then lift your left foot off the floor.Table Top Crawl
Stand on all fours and lift your knees off the floor. Then move forward on your arms and feet. Start with your right hand and left leg. This is followed by the left hand and the right leg.Gorilla Crawl
You start in a crouch. Move your hands forward at the same time. Both of your legs follow and you jump with your feet behind your hands. Then your hands move forward again.
That’s why crawling is supposed to be so healthy
The fitness trend from the USA is intended to tone the body and strengthen the muscles. The trend sport is being praised by specialist magazines as the best core exercise of all time. But why is it new? sport so healthy?
Crawling mobilizes the core and shoulders. It trains them Strength endurance in your upper body and ensures better power transfer in your core. The abdominal muscles have to work constantly and thus ensure a well-trained core. It also strengthens the muscles of your chest, arms, shoulders and legs.
Another advantage: When we crawl, we put equal strain on all parts of the body, but relax our spine. This makes the workout perfect for anyone who frequently Back pain have to fight.
This trend not only makes you fit, but also smart: the coordination exercises support the networking of the brain hemispheres. You’re not only doing something good for your body, but also for your mind. Crawling improves your posture and also helps you with Lose weight. Your joints are stabilized and your balance and mobility are trained.
Another fitness trend: Crunning
Another trend from the USA and Australia is the “Crunning” – a mix of crawling and running. The new workout can be a good alternative to classic training programs. Running on hands and feet is said to burn up to 280 calories in just 15 minutes. The trend sport is crunning very simply explained.
When crunning, you run to your destination as quickly as possible on all fours and overcome different obstacles in this way Obstacles. You move forward on your hands and feet at the same time. You can sometimes go faster, sometimes slower, or move sideways or backwards a little.
Since Crunning mostly takes place outside, Protective clothing carried. To minimize injuries, gloves and a helmet are put on. When doing this sport, it is important to get into a low position and bend your legs well so that your back is relieved.
Crunning promises a complete Full body workout. You train your arms, legs and upper body all at once.
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