Generate single title from this title How to perform the reverse Black for women in a safe and effective way in 70 -100 characters. And it must return only title i dont want any extra information or introductory text with title e.g: ” Here is a single title:”

Reverse Plank is a strong exercise that depends on body weight, which is performed by the face of the face up (unlike the traditional Blanc), and focuses on strengthening the posterior muscles of the body and improving its residence.

Consequently, the reverse Black is not just a sporting position, but a silent feminine revolution against back pain, sagging rear, and body curves. It is the exercise that women kidnapped from gym, “because it is the only one to ignite all the background of the body, that forgotten area in one safe movement.”

Imagine this scene with me: I appeared curves from the long working hours, wilted buttocks under the weight of motherhood, a fatal infallible that carries the concerns of the house and work; Then suddenly you go to one that turns into the elixir of life that fixes all of this.

For more information on how to perform the reverse Blanc for women in a safe and effective way; You follow the next lines through the “He” website to take advantage of the recommendations of the fitness trainer, Captain Mohamed Morsi, from Jeddah.

Why has the reverse plaque exercise became one of the important exercises for scientifically installed women?

According to Captain Mohamed, because his main goal is to stimulate the posterior muscles (lower back, buttocks, knee strings), and basic muscles (abdomen, shoulders), while improving balance and flexibility. To clarify this, recent studies have proven the following:

• Journal of Physical Therapy Science has demonstrated that it is “a natural back”; When the sink is raised, the “Erector Spinae” muscles are activated and become an internal belt that prevents the curvature of the vertebrae.
• A new research for the University of California confirmed that it makes the back as a “Greek statue”; Because the lifting position presses the Gluteus Maximus more than 30 %.
• As for the study of EUROPEAN Journal of Applied Physiology; She confirmed that it makes the abdomen “flat without grinding”, because tightening the abdomen during exercise creates an equal shrinkage that burns the fat ocean fat.

What is the difference between the traditional Black and the reverse Balnk?

Captain Mohamed explained that the traditional Blanc is targeting the front muscles (abdomen, chest, shoulders), and depends on the facial position down, in order to strengthen the central abdominal muscles. The reverse plaque targets the back muscles (buttocks, back, knee strings), and depends on the face position down, to improve the straightness of the spine.

What are the benefits of the reverse blank exercise for women?

Captain Muhammad continued, from the first time you raise your pelvis towards the sky while practicing the reverse Blanc exercise, you will feel that your body is re -discovered its missing power; To achieve the following benefits:

• Spine strengthening: increases the stability of cotton vertebrae, and reduces lower back pain.
• Improving the textures: it corrects the bends of the back and enhances the integrity of the body.
• Activating comprehensive muscles: targets the buttocks, knee strings, straight abdomen, traysbus, and shoulders.
• Burning fat: stimulates the abdominal muscles, which contributes to losing weight when it is merging with heart exercises.
• Mood improvement: The secretion of endorphins (the hormone of happiness) increases by tightening muscles and relieving stress.

What are the best positions of the reverse Blink for women?

Captain Mohamed stressed that this exercise always requires adjustments that suit the needs of the female body; As for the best recommendations based on experts and common exercises, they are as follows:

The basic position (for beginners)

• Sit on a sporty rug, extend your legs in front of you.
• Put your palm behind the hips (the distance is a little wider than the shoulders), the fingers are heading to the buttocks.
• Lift the sink and stem up until the body becomes a straight line from the heels to the shoulders.
• Stretch the abdominal muscles and buttocks, and keep the neck stretched (look forward)
• Repeat the exercise 3 sets “each group 30 seconds”. This is to strengthen muscles (back, abdomen and buttocks), as well as improve the straightness of the spine.

Reverse Blink with the leg lifting (for applicants)

• Start with the basic situation.
• Lift one leg (45 degrees) while maintaining the body straight.
• Between the legs after 10 seconds. This is to increase the intensity of the exercise to burn fat, and to strengthen the muscles of the rear and thighs deeper. But avoid this position if you suffer from lower back pain.

Reverse Blink (to reduce pressure on the wrists)

• Document on your forearms instead of your palm (elbow at a 90 degree angle).
• Raise the trunk with tummy tummy, and keep the back straight; This is to relieve the pressure on the softening of the hands (ideal for those who suffer from weakness in the wrist), and to activate the side muscles.

Reverse Blanc with bending the knees (to concentrate pressure on the buttocks)

• Bend your knees at a 90 degree angle with the feet installed on the floor.
• Lift the sink up with the buttocks pressure; In order to target the muscles of the back intensively, and reduce the load on the lower back.

What are the most prominent advice for a safe and effective performance for women?

Kabon Muhammad indicated that the reverse Black is not just an exercise, but rather an effective tool for building a balanced and painful body; Thus, it is not an exercise that is counted, but rather it is a restoration of the femininity of any woman. So we recommend that you follow the following advice to get the best results; This is as follows:

• Make 5 minutes of brisk walking or light jumping before exercise.
• Spread the depth of “inhale when lifting, exhale when going down” to increase oxygen to the muscles.
• Start short periods (10-20 seconds) and increase it with improved strength.
• Use a sports rug to relieve pressure on the wrists.
• Conclude the exercise with traditional blank exercises to achieve a muscle balance.
• Make sure the body is straightened to prevent the buttocks from falling (causing background stress).
• Keep the chin soon from the chest.
• Start with arms strengthening exercises first.
• Repeat exercise regularly (3 times a week).
• Stop immediately when feeling pain, especially (lower back or wrist).
• Both pregnant women (especially after the third month) are prevented, and those who suffer from injuries (wrist, shoulder, or spine), and sneaks with advanced osteoporosis or herniated disc.

Finally, regularity and the correct performance of the reverse Black exercise are the secret of the amazing results; So start a simple amount, then increase the period gradually, and always listen to your body.