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Importance of core muscles
FITNESS with GERALD NOBLE
Very often athletes and people who exercise in general do all the best exercises to get certain muscles stronger and well shaped.
This is done using different forms of exercises that target specific muscles directly.
Also very often we neglect another group of muscles which are very vital to attain overall strength, good posture and better flexibility.
This group of muscles is known as the core. Many exercise experts note these muscles differently but whichever way they do they still refer to the same area.
What is the core
The core runs along the length of your trunk and torso, and when they contract they stabilise the spine and pelvis as well as the shoulders and this creates a solid base of support.
Once the core is stable we are then able to perform and generate powerful movements to the extreme. Another major goal of core training is to help transfer energy from the centre of the body outward to the limbs.
There are certain muscles that accomplish this goal. First, the abdominals; these are located at the front of the abdomen and when well trained and toned they are referred to as the "six pack"; the erector spinae also plays a major part in core functions these muscles run from your neck to your lower back.
The external obliques are the three muscles that run at the side of the abdomen, The internal obliques are located under the external obliques and run in the opposite direction, the transverse abdominis is located under the obliques closer to the spine these help to protect and stabilise the spine. Lastly, there are the hip flexors. These are located at the front of the pelvis on the upper thigh.
These are some of the muscles that are involved in core stability.
Advantages of core training
If one suffers from constant back pains there can be a marked reduction by training the core.
Once the muscles of the core are stronger then the spine becomes more balanced and stronger and that also plays a major role in improving ones posture.
So when you walk or even during exercise you are more likely to be in a more upright position, and that can reduce the chances of injury.
Once all the muscles of the torso are stabilised from the neck down to the pelvis it becomes much easier to perform powerful movements using the muscles on the limbs, because all powerful movements originate from the centre of the body outward and not directly from the limbs
Methods of core training
There are many ways to train the core using stability balls, bosu balls, dumbbells and medicine balls, but one advantage of core training is that if you don’t go to a gym or don’t have equipment you can still exercise using you own body weight.
One simple way is to pull the navel back toward the spine holding it in that position for 30-second intervals without holding your breath, this is a very good way as this action recruits the transverse abdominis.
If the core is strong you will be able to breathe without difficulty.
Also the plank exercise is a good way which does not require equipment, here you lie on you stomach then place your elbows firmly on the floor with your palms facing downward.
You then lift your torso off the floor and lie in that position with your back as straight as possible for thirty to forty second intervals.
Other good forms of core strengthening include pilates and yoga.
For athletes push-ups and crunches are also very good exercises, but for the more advanced exercises one should work with a trainer to ensure proper form and correct posture.
l feedback: E-mail: info@pro-fitness.co.zw |
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