It is the center of the body that is key to determining physical performance for both strength and endurance and with applying core concepts that work for training could ultimately spell either success or bust.
The science behind the body’s core is not new to those who are into the science and practice of physical fitness and body building, as it is where the basic foundation of the physical structure is focused.
Fitness expert Dr. Brian Stump, who is also the owner of CrossFit Steele Creek and Premier Health and Rehab Solutions in Charlotte, N.C., believes that the core plays a key role in determining the physical status of an individual as “all your limbs pull from the core, so if it isn’t working properly, you’ll have increased risk of injury, your motor control for sports will be worse, and you won’t be as strong.”
Adopt a good core training program
Almost everyone in the physical fitness world agrees that the core is more than just the abs as it comprises that part of the body that is, as Dr. Strump puts it, just above the mid-thigh to right below the shoulder and everything in between” that includes the entire abdominus region, obliques, lower back muscles, diaphragm, upper hamstrings, hip flexors and the muscles of the midsection and hips.
“The stronger and more efficiently your core works, the less force you need from all your other joints,” Dr. Strump says, adding that “the problem we see in most people that can’t properly squat adequate loads isn’t necessarily that their legs aren’t strong enough but that the core isn’t strong enough to support the weight. Just because you have huge quads doesn’t mean you’re going to squat a lot of weight. Your core needs to be able to support that weight across your back. Kettlebell swings become easier, back squats become easier, you’re not having to rest as much during workouts. Maybe I can do a set of 20 or 30 reps as opposed to 10 or 15. You should see bigger squatting numbers, bigger deadlift numbers, and it will even increase the number of push-ups you can do.”
Getting the right training program by understanding the core concepts that work can enhance performance and even prevent harm to the individual.
The difference between benefit and damage
Done correctly you get optimal benefits, but done incorrectly and you could suffer the consequences of pain and injuries, according to Dr. Strump who is also a licensed chiropractor.
It is not only about strength, but the proper way of targeting the right muscles through appropriate exercises and routines that will develop the core region.
Just doing planks, squats or crunches are not enough but it needs to have a more thorough approach to reach out to the deep muscles to deliver the optimum conditions for a healthy and stable core.
Another oft-neglected muscle is the diaphragm which is part of the core and learning how to use it effectively can show immediate results in core stability.
“Most people breathe up as opposed to breathing out,” Dr. Strump says. “When you breathe out, the diaphragm rolls up, filling the stomach with air like a balloon, and adds stability in the core. Just breathing out can add pounds to your squat or deadlift on top of making it safer by eliciting those deep stabilizers of the lower back and pelvis.
“As a breathing exercise, lie down on your stomach, breathe in and force yourself to feel your stomach pushing against the ground. If I’m watching you, I’m looking for your butt to rise. People take breathing for granted, but before you lift a heavy weight, it’s key. The big guys who lift a lot of weight know how this is done.”
Here are some of the most effective core concepts that work;
Ring Row – maintain the body in a straight and rigid line to help with core stability.
Barbell Rollout – avoid letting the hips collapse down the floor by keeping the core tight throughout reps.
Glute Bridge – focus on the glutes solely by contracting to initiate movement and squeeze to the top to maximize hip extension.
Hip Airplane – Do this routine slowly and deliberately by rotating the hip around to turn the body to the side.
With the right core concepts that work and knowing the science behind it, you may be able to establish good core stability and strength.
The post Build Strength Right: Core Concepts That Work appeared first on NUTRITION CLUB CANADA.
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