核心力量训练

jacky

Core strength training: What is this and how to do it!Posted in Tips by Jes No Comments

What is core strength training?
There isn’t really a technical definition for core strength training, but I consider it to be a program that includes components of balance & stability, abdominal and lower back work, and all the muscles of the trunk.
A true core strength training program not only uses your abs but also activates all the muscles stabilizing the spine, hips, and pelvis.
Core Musculature

• Rectus Abdominis
• Transverse Abdominis
• Internal and External Oblique’s
• Erector Spinae
• Quadratus Lumborum
• Iliopsoas
• Psoas Major
• Trapezius
  

While there are other muscles activated during core strength training, these are the major muscles that comprise the ‘core’. Proper core strength training stabilizes the spine in the neutral position throughout every type of movement. When you teach yourself to maintain the neutral posture while performing any type of weight training or athletic movement, you generate the most power in the safest possible way. This translates to keeping your joints (especially the lower back) protected while also using the body as one single unit.
What is the purpose of a core strength training program?
Learning how to isolate these and then integrate them into movements in the most biomechanically efficient way possible is what I consider a core strength training program.
Training and strengthening of these muscle groups that are critical for maximum upper to lower body (or lower to upper body) transfer of strength during many sporting activities. Some may consider this functional training, and still some others may consider it athletic performance training. They may be right, but core strength training has within it all these elements.
By using core strength training as your basis for creating a fitness program, you are teaching all the individual parts of your body to work together as one unit. This is beneficial in everything from everyday living to athletics and is the foundational principle behind functional fitness.
What type of people benefit from core strength training?
The core is your center of power. If you want to generate power for athletics or achieve maximum performance then you will benefit tremendously from having a strong core. In fact, having a weak core can lead to preventable injuries or just reduce your overall ability to perform.
A strong, well integrated core can also be good for goals such as injury recovery or even weight loss. The ideal core strength training program will teach you proper biomechanics that will cause you to recover and prevent further injury. And weight loss will result from a higher intensity core strength workouts that build more muscle and therefore burn more calories overall.
Why should you get started?
If you have any type of fitness goal, a core strength training program is more challenging, fun, and effective than a power lifting, body building, or lifting with basic machines. A good program will keep you interested with variety and progressively challenging movements. It’s fun, and it gets results. You can get started by learning to use a wellness ball, medicine ball, resistance bands, and balance equipment while at the same time maintaining posture and activating your core.



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