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Learn to strengthen core muscles
The core is an integrated unit of 29 pairs of muscles that support and stabilize the pelvis, pelvis and abdomen. This musculature is around the whole region of the trunk, in the line of the lumbar spine. The main muscles of the group are the abdominals, lumbars, buttocks and obliques.
The core is considered the center of gravity of our body, because it is in it that will stop much of the overload of the numerous activities that we do during the day, this makes it a very vulnerable region. This vulnerability is what causes the onset of muscle pain, postural deviations and even susceptibility to injuries in this region.
In addition, the core is a very important region for the good maintenance of the posture at work, in the studies and, mainly , during the training, since many of the exercises performed depend on a good stability of these muscles. This need was most evidenced a few years ago when the functional training method was popularized, in which people stopped doing simple exercises - such as pushing or pulling - and began to perform a greater complexity. Functional training has as its basic principle the more global and non-isolated muscle work, such as traditional bodybuilding. The result of this work is a greater activation of the core.
Exercises to strengthen the core
These exercises can be done in isolation, with traditional work, or with more complex exercises, using functional training. In the traditional format we will work the core muscles through series and repetitions and in the functional training formats. In addition to the series and repetitions, in a more complex training, we can have the work with isometry, that is, maintaining its contraction to support other movements, which are not necessarily related to the core.
They can be performed at home without
Here are a few examples:
Traditional Abdominal - photo: Getty Images
Abdominal ball - photo: Getty Images
Position yourself lying on the ball so that your lower back is 100% supported and perform the same movement as in the previous exercise. This is already a slightly more complex exercise that will create imbalances, if it is too difficult to do with the ball resting somewhere to move less.
Hip lift with ball - photo: Getty Images
Lying down belly up place both legs extended over the ball and perform the hip lift movement. For beginners, one tip is to leave both hands on the ground to improve stability.
Isometric hip lift - photo: Getty Images
Lying down with knees bent and performing hip lift motion . Stay in position for 30 seconds.
Isometric sideboard - photo: Getty Images
Lie lying with your torso on the side, your elbow resting on the floor and your legs extended.
Ball-bearing - photo: Getty Images
Lying on the ball with the lumbar region well supported and the knees flexed, perform a movement doing the trunk flexion and abdominal contraction until stay in the seated position and then return to the starting position.
Pain during training is a sign that something is not right
According to the International Association for the Study of Pain, pain is "(...) An unpleasant sensory and emotional experience associated with actual, potential or described injuries in terms of such pain. " We often hear comments from athletes who say that pain is part of the training and to gain performance or improve performance, it is necessary to have pain.
Muscle Stretch: how to recognize and treatments
Muscle stretching is an indirect injury characterized by "stretching" of muscle fibers beyond normal limits. It is among the most frequent injuries in sports and significantly modifies the training and competition habits of practitioners. Normally, muscle stretches are caused by athlete's displeasure.
