A lot has been heard about core and exercises for CORE. So, let\u2019s understand what it is. And to talk about this subject, I have consulted a super partner of our Blog, Sport & Health, Professor Dr. Alex Souto Maior, Phd and Post PhD in Physiology.<\/p>\n
He explains that “The human movement is produced by muscle groups activated in\u00a0specific sequences, in which the skeletal system acts as a simple lever machine.\u00a0However, there is an integrated unit consisting of 29 pairs of muscles that support the\u00a0hip-pelvic-lumbar complex. These 29 pairs of muscles are composed of the obliques\u00a0(internal and external), the transversus abdominis, the rectus abdominis, the glutes, the\u00a0lower back square, and the pelvic floor muscles. “<\/p>\n
We need to strengthen these muscles, important for our body\u2019s support. If they are not\u00a0trained, we can have a deficiency in mobility by proximal instability.\u00a0With a firm core, we will have stability in posture and, consequently, a more efficient\u00a0movement.<\/p>\n
Thus, exercises for the core muscles help in the development of force to the movement\u00a0of the trunk and prevention of injuries; they also stabilize the spine and pelvis during\u00a0movement, and align the lumbar spine against gravity, explains Dr. Alex Souto Maior.<\/p>\n
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The problem is the lack of professionals who care for the training of these muscles. And\u00a0the exercises are relatively easy and can be done anywhere, indoor or outdoor. But like\u00a0any exercise, it should be guided by a physical education professional, duly registered at\u00a0the Regional Council of Physical Education.<\/p>\n
A review article published in Sports Med 2008; 38 (12): 995-1008 defined an excellent\u00a0training for these muscles called CORE STABILITY. This method uses static and\u00a0dynamic contractions without the use of overhead (only body weight). Its practice\u00a0promotes development of inter and intramuscular coordination, associated with reduced\u00a0co-activation of antagonistic and improved timing of the motor units.<\/p>\n
Thus, it increases the resistance strength of these muscles, improves stability and\u00a0posture, and reduces the risk of injury.<\/p>\n
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Here are some helpful exercises (Sports Health 2013; 5 (6): 514-522; Sports Med 2008;\u00a038 (12): 995-1008):<\/p>\n
1 – Elevation of dynamic and isometric hip (5\/2 of isometrics in each repetition) –\u00a0recruitment of the gluteus maximus and medius; low back<\/p>\n
2 – Hip lift with alternating knee extension – recruitment of the gluteus maximus and\u00a0medius, lower back, hamstrings and external abdominal oblique.<\/p>\n
3 – Bridge – external oblique and rectus recruitment of the abdomen; gluteus medius.<\/p>\n
4 – Perdigueiro – tip: in every contralateral movement hold an isometric contraction of 5\u00a0seconds (dynamic and isometric movements) – Recruitment: Recruitment of gluteus\u00a0maximus and medius, lower back, hamstrings and external abdominal oblique; low\u00a0back.<\/p>\n
5 – Exercise pike abdomen in Swiss ball – recruitment of external and internal obliques\u00a0and abdomen rectum.<\/p>\n
More tips for those who want to know more about CORE can be found in the book\u00a0“PHYSIOLOGY OF EXERCISE WEATHERED” (\u201cFISIOLOGIA DOS EXERC\u00cdCIOS\u00a0RESISTIDOS\u201d). (Phorte publisher) authored by Prof. Dr. Alex Souto Maior.<\/p>\n
Now that we discover what our CORE is, we know that we must be very careful with it.<\/p>\n
A good CORE is a strong CORE!<\/p>\n
If you have any questions, send them here to the Bog!<\/p>\n
A big kiss!<\/p>\n","protected":false},"excerpt":{"rendered":"
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