the core personal trainers ryan popek. what is the core? not just abs! core muscles consist of: ...
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![Page 1: THE CORE PERSONAL TRAINERS Ryan Popek. What is the core? Not just abs! Core muscles consist of: Rectus Abdominous Obliques Lateral portions](https://reader030.vdocuments.us/reader030/viewer/2022032705/56649d9c5503460f94a8544a/html5/thumbnails/1.jpg)
THE COREPERSONAL TRAINERS
Ryan Popek
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What is the core?
Not just abs! Core muscles consist of:
Rectus Abdominous Obliques Lateral portions of erector spinae Latissimus Dorsi Quadratus Lumborum Etc…
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Why is it important?
Posture
Knee problems
Back pain
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Posture
Kyphosis Rounded upper back Head aches Shoulder problems
Lordosis Anterior curve of lower back Lower back pain
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Knee
Strong core absorbs shock from walking/running Disrupts kinetic chain
Causes knee problems over time
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Back pain
Core helps posture Keeps spine erect
Back pain does not mean strengthen back Need core endurance exercises
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Rectus Abdominous
Most commonly trained muscle “A six-pack” Commonly overactive; causing Kyphosis
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Training Rectus Abdominous
Sit ups NOT recommended Train for muscle endurance
Do a proper crunch No bend in neck Lift shoulder blades to fit tennis ball
underneath Pain in lower back?
Place hands underneath back for bracing
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Abdominal Bracing
Not sucking in stomach Instead “brace for a punch” Try straightening out lower spine Rotate hip back
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Abdominal Hollowing
Sucking in of the stomach
Causes more problems upper back arch
Promote abdominal bracing Better for lower back
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Obliques
Lateral exercises Rotation Strengthen for pelvic tilt
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Erector Spinae
Helps keep spine stable
Back extension exercises
Careful not to hyperextend
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Shoulders: Core?
Shoulder stability essential for core Rotator cuff Rhomboids
Exercises Internal/external rotation Retraction protraction Abduction/adduction
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Latissimus Dorsi
Lower back muscle Helps posture Shoulder health should be first concern
Exercises: Lat pull down Pull ups Wide row
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Deep core muscles
Transversus Abdominous Internal Obliques Lumbar Multifidus
Helps: Balance Breathing Posture
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How to train deep
Planks
Balance training
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What is the TRX?
Suspension training Uses body weight as resistance Fitness anywhere Designed to activate core
You control resistance Angle External weight
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Bosu
Balance trainer Keeps body unstable Deep core activation Incorporate other exercises
Found in many gyms Can use at home
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Balance disc (Versa Disc)
Good for ankle mobility
More isolation
Deep core activation
Almost any exercise can be incorporated
Similar results to bosu