| Core strength and stability is
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| | daily activity. This means that just
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| increasingly recognized as a vital part
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| | doing sit-ups for the abs will not
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| of fitness. So what is it and how do you
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| | usually be enough to develop core
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| go about getting it? The past five years
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| | strength.Training for core strength and
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| have seen growing interest in resistance,
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| | stability The major aim of core strength
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| or weight training programs, aimed at
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| | training is to perform exercises that
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| achieving core strength and stability.
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| | closely resemble specific movements
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| While some of us might think apples when
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| | during a particular sport. Emphasis
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| we hear the word 'core', the word
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| | should be placed on diagonal and
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| certainly doesn't refer to a throw-away
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| | rotational movements, and promoting
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| aspect of fitness.What is core strength?
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| | balance and strength by performing
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| The muscles of the 'core' are primarily
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| | exercises standing or sitting on
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| those of the trunk and pelvis. The core
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| | different (including unstable) surfaces
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| muscles stabilize the spine and
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| | such as balance beams, wobble boards,
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| effectively move the body with varying
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| | foam rollers, and fit balls. Training
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| loads. If the trunk muscles are weakened,
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| | should emphasis a balance between
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| then posture and movement can be affected
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| | developing agonist (prime movers) and
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| significantly. The core muscles are
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| | antagonist muscles. In many sports,
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| necessary for effective transfer of
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| | movements are performed while balancing
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| energy from large to small muscle groups
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| | on one leg, or shifting the body weight
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| - especially when performing
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| | from one leg to another, and so exercises
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| sports-specific movements. In recent
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| | mimicking these actions should be
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| years there has been a shift to an
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| | incorporated into the training program.
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| emphasis on 'functional' training, i.e.
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| | Examples include a kicking a football
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| making training as realistic as possible
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| | while on the run and pushing hard while
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| so it has direct applicability to a
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| | cycling up steep hills.Exercises to
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| particular sport.This type of training
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| | improve core strength Since there are
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| attempts to anticipate and mimic
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| | several different trunk, back and pelvic
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| movements that occur during sport, such
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| | muscles that make up the 'core', it is
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| as twisting and turning. It is believed
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| | important to perform a variety of
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| that training for core strength and
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| | exercises that target these muscle
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| stability can lower the risk of injury
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| | groups. Core strength can be developed by
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| and increase power application for sports
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| | performing:Pilates exercises, Standard
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| performance. Strengthening the core
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| | abdominal exercises (such as sit ups and
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| muscles of the trunk and pelvis provides
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| | crunches) Fit ball exercises (including
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| a stable platform for the actions of the
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| | roll outs, walk outs, sit ups, leg lifts,
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| shoulder, arm and leg muscles. Pilates
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| | and jack knifes) Resistance training
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| exercises are a popular and effective way
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| | exercises with an emphasis on deadlift,
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| to develop core strength and
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| | squat and lunge exercises, as well as
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| stability.Muscles of the trunk and pelvis
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| | 'power' exercises using 'Olympic'-style
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| - Some of the most important muscles of
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| | lifts (cleans, clean and press, and push
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| the core are the deeper abdominal muscles
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| | press)Medicine ball training (overhead
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| that wrap and protect the spine; the
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| | throwing to a partner, side throw, rugby
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| abdominal muscles that run along the
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| | passing, lunge exercises holding the
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| front and sides of the abdomen; the
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| | medicine ball above the head) Balancing
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| erector muscles of the lower back; and
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| | exercises on a wobble board, balance
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| the muscles of the pelvic floor and hips.
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| | beam, or foam roller (standing on one or
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| Having a so-called 'six pack' of
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| | both feet, walking forwards and
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| abdominal muscles does not necessarily
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| | backwards, with eyes open or eyes
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| mean having good core strength and
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| | closed). Although not absolutely
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| stability. Some of the most important
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| | necessary, these exercises provide
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| 'core' muscles actually lie underneath
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| | another level of stimulation and are
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| the six-pack and, together with the
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| | encouraged whenever there is access to
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| erector muscles of the spine, help
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| | such specialist equipmentCopyright -2004
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| maintain good posture and balance during
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| | CUSTOM BODIES, INC. All Rights Reserved.
|
