Ежедневные 10-минутные упражнения на полу могут улучшить координацию и гибкость
Согласно результатам исследования, опубликованного в журнале PLOS One, ежедневный 10-минутный комплекс упражнений, выполняемых на полу, способен улучшить баланс, гибкость и ловкость. Группа исследователей из Токийского сельскохозяйственного университета технологий провела эксперименты, в ходе которых участники демонстрировали прогресс в устойчивости при стоянии, боковой подвижности и гибкости туловища.Программа тренировок, которую участники выполняли ежедневно в течение двух недель, была направлена на развитие связи между стабильностью корпуса и координацией нижних конечностей. Упражнения выполнялись в положении лежа на спине, что обеспечивает большую стабильность и снижает нагрузку по сравнению с тренировками стоя. Комплекс включал три основных элемента: активацию мышц пресса, выполнение упражнений типа «мостик» для связи корпуса и ног, а также работу над координацией стоп и лодыжек.Автор исследования Томоаки Атоми отметил, что даже короткая программа с низкой интенсивкой может улучшить важные физические функции. По его словам, результаты показывают ценность тренировок, направленных на координацию движений тела, а не только на развитие силы.В исследовании приняли участие две группы: 17 здоровых молодых мужчин и еще 22 молодых человека. Ученые зафиксировали улучшения в контроле движений, однако не обнаружили значимых изменений в таких показателях, как сила хвата, прыжки в длину или скорость бега на 50 метров. Это подтверждает, что эффект связан именно с нейромышечной координацией, а не с ростом мышечной массы.Исследователи предложили выполнять этот комплекс по утрам для «пробуждения» систем баланса и координации, однако подчеркнули важность правильной техники, особенно в работе стоп. При этом авторы признают ограничения работы: малая выборка участников (преимущественно молодых мужчин), короткая продолжительность программы и необходимость дальнейших клинических подтверждений.Эксперты, такие как профессор Джордан Вайс из Нью-Йоркской медицинской школы Гроссмана, отмечают, что двух недель недостаточно для роста мышц, но этого времени может хватить для адаптации мозга к новым двигательным задачам. Эксперт также добавил, что часть результатов может быть следствием привыкания участников к самому тесту. Тем не менее, формат упражнений лежа без использования оборудования признан перспективным и безопасным инструментом, который в будущем можно будет протестировать на пожилых людях или в рамках реабилитации. Людям с травмами или нарушениями равновесия перед началом тренировок рекомендуется проконсультироваться с врачом.
Just 10 minutes of daily floor exercises may improve balance and agility, study finds
Just 10 minutes of daily floor exercises may improve balance, flexibility and agility, according to a new study.Researchers in Japan, including those at the Tokyo University of Agriculture and Technology, found participants improved in standing balance, side-to-side agility and trunk flexibility after completing the specific routine, according to the study, published in April in the journal PLOS One.The program, performed lying on the back daily for two weeks, was designed to link core stability with lower-body coordination.FITNESS EXPERTS SAY VIRAL WORKOUT FEELS 'TOO EASY' BUT DELIVERS REAL HEALTH BENEFITS"One of the biggest practical takeaways is that even a short, low-load exercise program performed lying down may still improve important physical functions," corresponding author Tomoaki Atomi told Fox News Digital."Many people may assume that improving movement requires intense standing exercise or strength training, but our findings suggest that improving how the body coordinates movement — particularly between the trunk and lower limbs — may also be highly valuable," he added.The study included two experiments. In the first, 17 healthy young men followed the routine and were compared to a control period. In the second, 22 young adults were tested before and after the program to see how it affected their movement during an agility task.VIRAL VIDEOS SHOW RIPPED GYM BROS COLLAPSING DURING PILATES WORKOUTSResearchers said the routine was built around three main elements: abdominal activation, linking the trunk and lower body through a bridge-like movement, and lower-extremity coordination exercises that also included toe and ankle work. The exercises were done lying face-up, a position the authors said is more stable and less demanding than standing.The researchers stressed that proper technique — particularly involving the toes and ankle positioning — is important to achieving the intended benefits.They suggested the routine may be most useful when performed in the morning, as a way to "wake up" the body’s balance and coordination systems.KEY FITNESS MEASURE IS STRONG PREDICTOR OF LONGEVITY AFTER CERTAIN AGE, STUDY FINDSBut not every fitness marker improved, according to the researchers. They did not find significant gains in grip strength, standing long jumps, 50-meter sprint performance or other measures tied more closely to raw strength and explosive power. Instead, the benefits appeared more closely linked to movement control and neuromuscular coordination."The most meaningful finding to us was not simply that flexibility improved, but that balance and side-step performance also improved without significant changes in maximal strength or power," Atomi said.The routine, therefore could serve as a tool rather than a full workout replacement. The authors said the findings should be viewed as early evidence supporting feasibility, not proof of clinical effectiveness.OLDER ADULTS SHOULD TARGET THESE MUSCLES WHEN STRENGTH-TRAINING, SAYS FITNESS PROThey also acknowledged several limitations, including small sample sizes, the short two-week duration, the lack of a control group in the second experiment, and the fact that the participants were healthy young adults, most of them men.It’s also unclear whether the improvements would translate to real-world outcomes like fewer falls.Outside experts say the distinctions and limitations are key to consider.CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER"Two weeks is too short to build muscle and the data confirm that," said Jordan Weiss, assistant professor at NYU Grossman School of Medicine and a scientific writer at Assisted Living Magazine. "What did improve was coordination, which is the brain learning faster than the body can grow."Weiss added that short-term improvements may also reflect how quickly participants adapt to the testing itself."Healthy young adults adapt to almost any motor task within days," he said. "Some of this is real neural change, and some is just familiarity with the test."CLICK HERE FOR MORE HEALTH STORIESNonetheless, the researchers said the approach may be worth studying further in older adults and in rehabilitation settings, especially because the routine is low-load and can be performed in a safe and stable position.Weiss agreed that the approach has practical value as a starting point."The supine setup takes the fall risk out of the session," he said. "A free, equipment-free format can add tremendous value even if the underlying evidence is still preliminary."Experts say those with injuries or balance issues should check with a doctor or physical therapist before trying the routine.The study also reflects a personal mission for one of its authors.Atomi, a physical therapist, worked alongside his mother, co-author Yoriko Atomi, PhD, whom he previously treated for knee and back issues. She told Fox News Digital that the collaboration reflects her broader focus on "body-mind integrative science."TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZEven in her 80s, she continues to study how movement, nutrition and overall health intersect."I am committed to creating a world where people everywhere can live beautiful, upright lives — both physically and mentally," she said.