You are probably already familiar with static sleeving. But have you ever heard of the dynamic cladding ? This version of sleeving is ideal for strengthening your deep muscles and improve your posture. Discover the best dynamic bodyweight exercises to incorporate into your weight training program for lasting results.
What is dynamic sleeving?
In its static form, cladding is to perform theexercise of the boardThe goal is to hold the position for several seconds. The objective is to hold the position for several seconds.
Conversely, dynamic sleeving incorporates complementary movements to optimize the work of the deep muscles. In other words, you will need to move to develop the different muscle areas of your body.
More difficult and more complete than the static sheathing, the dynamic sheathing remains nevertheless accessible. It is quite possible to perform dynamic gainer exercises for beginners. You can then increase the level of difficulty as you progress.
The advantages of this training method
The benefits of dynamic gainage for health are numerous.
It is no coincidence that top athletes use it to perform in their sports.
Soccer players or combat sports practitioners add, for example, dynamic sheathing to their physical preparation. The goal is simple: to build deep muscle and prevent injuries.
In addition to helping to avoid injury, dynamic sleeving helps to :
- toning the abdominal belt,
- improve overall balance by strengthening the stabilizing muscles,
- protect the back area from back pain,
- develop mobility and joint flexibility,
- gain in strength,
- to refine the silhouette.
Last but not least, dynamic sleeving is less boring and more fun than static sleeving.
Muscles used
Whether you are a beginner or an accomplished athlete, dynamic sleeving helps strengthen deep muscles.
Performing movements during exercises creates imbalances that force your muscle chains to work.
The abs (rectus abdominis, internal oblique, external oblique and transverse abdominis) and the back muscles (erector spinae, quadratus lumborum and lumbar spine) are targeted in priority. These exercises can therefore help you achieve a flat stomach.
In addition to this deep musclesOther muscle groups such as the triceps, shoulders (deltoids) or glutes can be developed during certain exercises.
The best exercises of dynamic gainage
The sleeving technique does not require any sports equipment, except for a fitness mat for comfort. You can easily include it in your trainings and do these 7 exercises at home or at the gym.
The oblique sheathing
This exercise in body weight is recommended for sculpting your oblique muscles. It is very suitable for beginners.
In the position of side boardSimply make controlled up and down movements of the pelvis. It is not necessary to go fast. Repeat the exercise on the other side.
The dynamic plank by touching the shoulders
For this exercise, the starting position is the front plank on the elbows.
Take turns touching your shoulder or thigh with your opposite hand to create instability and work the abs. When you do the movement, you remain supported on one hand.
Do this exercise for 30 to 90 seconds or perform a certain number of repetitions.
The dynamic plank by raising the legs
As with the previous exercise, the goal is to generate an imbalance to engage the deep muscles of your abdominal strap.
Do the plank from the front, then slightly lift one foot off the ground for 2-3 seconds, before setting it down and lifting the second.
T-pumps
This exercise is more difficult than the first three.
In the pump position (your forearms are not touching the floor), you must rotate your torso to bring one of your hands toward the ceiling with your arm extended above you. Your feet and hips rotate so that both arms form a vertical line.
Then return to the starting position to do the other side and repeat the repetitions.
The military board
The military board is a demanding exercise of gainage. It is essential for your abdominal program. To succeed, it is important to take care of the breathing and engage the abdominals.
Get into a classic plank position with your elbows and forearms on the floor. The movement consists of extending one arm, then the other, to find yourself in a high position. When both arms are extended, return to the starting position.
Repeat the back and forth, varying the order in which the arms are raised for good upper body strength.
Lateral scissors sheathing
To perform this move, position yourself in a side plank. Raise your upper leg as if you were trying to touch the ceiling with your foot. Keep your leg up for a few moments before putting it down.
Perform several repetitions on each side to treat the oblique muscles.
The dynamic superman
For this last exercise, lie down on your stomach.
The goal is to raise your arms and legs above the ground to raise your chest. Hold the position for about 5 seconds. The back should be slightly bent. Release the effort, then repeat the operation about ten times.
The dynamic superman is particularly effective in strengthening the lumbar region and preventing back pain.
Conclusion
You now know how to do dynamic weight-bearing. Practiced regularly, the gainage will help you progress and stay in shape for a long time. Fun and accessible to all, it can be done anywhere. Do not hesitate to include these different exercises in your bodybuilding program to tone your body and mobilize your deep muscles.
One Comment
Hello,
I practice French boxing 2 to 3 times a week (2h-2h15 session). I am 1.83m tall and weigh 65kg.
We do indeed sometimes do dynamic gainage, either at the beginning or at the end of the session, but without real "programming".
Ideally, what would be the number of sets or repetitions to do per exercise, in order to "perform"? Also, is it possible to add exercises to gain a little hypertrophy (if so how?)
Thank you again