center of gravity solid foundation for movement consists of many muscles that stabilize the spine,...
TRANSCRIPT
Core TrainingBy: Jenna Berrios
The Core Defined Center of gravity
Solid foundation for movement
Consists of many muscles that stabilize the spine, pelvis, and shoulders
Core
Stabilization
System
Movement
System
Stabilization System
Transverse Abdominis
Internal Obliques
Lumbar Multifidus
Tranversospinalis
Pelvic Floor Muscles
Diaphram
Movement System
Rectus Abdominis
External Obliques
Latissimus Dorsi
Erector Spinae
Iliopsoas
Hamstrings
Hip Adductors
Hip Abductors
Training The Core The stability system and movement
system must be trained appropriately
STABILITYMOVEMENT
Why is training the core important?
Weak core muscles result in a loss of the lumbar curve and poor posture.
Balanced core muscles help maintain posture and reduce strain on the spine.
Why is training the core important?
allows the transfer movements of the arms and legs
corrects postural imbalances that can lead to injuries
Training The Core
Must train the muscles of the stability system before training the muscles of the movement system
Makes structural, biomechanical and logical sense
Must be stable to move efficiently
Biggest benefit of core training?
develops “functional fitness”
› essential to both daily living and regular activities
Inadequacy in Training
IMBALANCE
COMPENSATION
SYNERGISTIC DOMINANCE
INEFFICIENT MOVEMENTS
Inadequacy in Training
INEFFICIE
NT
MOVEMEN
T
Lack of
Stabilization
Unwanted
Motion in
Vertebrea
Low Back Pain
Injuries
Shortcomings In Training
85% of adults have lower back pain
Shortcomings In Training
Major Problem:
Performing abdominal exercises without proper stabilization will increase pressure on the disks in the spine.
Solutions for StabilityForearm Plank Side Plank
Diagonal Pointer Diagonal Pointer
Solutions for Stability
Hip Extension
Basic Crunch
“Dead Bug”
“V-Sit”
Solutions for Stability
Medicine Ball
OBLIQUE THROW
OBLIQUE TWISTS
RUSSIAN TWISTS (WITH OR WITHOUT SWISS BALL)
ROTATION CHEST PRESS
PULLOVER WITH SITUP
GIANT CIRCLES
WOODCHOP THROW
Solutions for Stability
Incline Dumbell Press Ball Crunch
Back Extension
Shoulder Press
Solutions for Stability
Pilates› Focuses On:
Alignment Breathing Centering Concentration Control Precision Flexibility
Solutions for Stability
A core training program must be:
PROGRESSIVE- easy hard- simple complex
- stable unstable
SYSTEMATIC- Stabilization system first- Movement system second
CHALLENGING- Stability balls- BOSU balls- Swiss balls
The End