effective core training. determine how to effectively train the musculature of the core - define...
TRANSCRIPT
Effective Core Training
Determine How to Effectively Train the Musculature of the
Core- Define “Core”
- Learn the musculature of core
- Learn the movements that effectively train these muscles
- Examples of effective exercises
The Core
Abdominal Region
Lower Back Region
Lower Back Region
Functions of CoreStabilization
Contraction of the Abdominal Wall
Functions of CoreExtension
Lower Back Always Working for Posture
Functions of Core Rotatio
n and Pelvic Movement
Functions of Core Hip Flexion
Legs Lifted
Functions of Core
Trunk Moves Toward Knees
Trunk Flexion
Functions of Core
Trunk moves away from the midline, shoulder moves towards the ground
Lateral Flexion
Stabilization ExercisesBest achieved by engaging in other exercises
Trunk Extension ExercisesLower Back
Rotation Exercises
Keys to success – Hands stay in front of sternum. Hips, Heels, and Pelvis all mobile.
Hip Flexion
Trunk Flexion
Lateral Flexion
Trunk Stabilization
Gymball Taps
Gymball Fight
Twist Smart Board Leg Raise
Plank Raise
Effective exercises
Trunk Extension
Gymball Extension
Roman Chair Extension
Effective exercises
Trunk Rotation
Gymball medicine ball rotation
Twist Smart Toner 3 position twist
Gymball high plank rotation
Staggered Stance medicine ball throws
Effective exercises
Hip Flexion
Gymball pike
Deadbug
Incline Leg Raise
Effective exercises
Trunk Flexion
Hollow Rock
Over Head Gym Ball Crunch
Effective exercises
Lateral Flexion
Over Head Reach
Over Head Reach w/ Twist(Key to success: Lengthen Obliques)
Effective exercises
Overrated-Underrated-Improperly Done
Overrated Underrated Improperly Done
PlankFlutter KickSide Bends
Over Head SquatJumpingSide Bend Reach
Seated RotaionGym Ball CrunchQL Side Plank
Notes
• How to get a six pack (Diet, Cardio, Genetics, Low Body Fat)
• Locked Limb Position
• Pelvic Tilt
• Feel Does Not Determine Effectiveness
• Crunches Don't Add Up
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