Personal coaches need to understand core muscle training methods

Time:2013-06-28 03:45:37

The concepts of "core strength" or "core stability" are becoming more and more popular in the fitness industry. They are often found in various fitness magazines or articles. Its popularity is directly related to modern life. Automated production takes the place of work, computer games and soap operas, which make people less and less active, so the muscles that support our bodies and protect us from injury in sports are getting weaker and weaker, in other words, our core stability is declining. In the fitness club, the coach contacts many guests who have posture problems, sports performance is affected, this article will introduce some methods to enhance the core stability of members through unstable training. What is core muscle and core stability? First, we need to understand what is core muscle. Core muscles refer to the muscles surrounding our trunk, including the abdominal muscles, hip muscles, and the muscles connected with the spine and pelvis. When we move our hands and legs, these core muscles help to maintain stability and integrity. Others call these muscles "power houses". Because the whole human body is arranged like a chain of motion, and the core part connects the upper and lower parts of the human body, like a bridge. If there is a problem with the bridge, it is likely to cause problems in the upper/lower body and even the whole chain of motion. Two of the core muscles need special attention. One of them is the transverse abdominal muscle: the deepest muscle in the four abdominal muscles. Its muscle fibers are transverse, so when it contracts, it compresses the viscera, like a belt, to support the back. Strong transverse abdominal muscles play an important role in preventing lumbar back injury and improving sports performance. There's a good way to get to know where the deep abdominal muscles are. When you laugh, the transverse abdomen is the part where the lower abdomen contractes and vibrates inward. Contraction of the transverse abdominal muscle, you can imagine the navel force against the spine, force to the adduction. In addition, it is important to have pelvic floor muscles in the core muscles. These muscles are connected at the bottom of the pelvis and consist of interlaced muscles. When these muscles are tightened, they can increase intra-abdominal pressure and assist in contracting transverse abdominal muscles, thus stabilizing the body. Tightening these muscles feels like you're going to the bathroom, but you can't resist the feeling of not going. You can imagine that the muscles at the bottom of the pelvis are like an elevator, rising from the first floor to the second floor and then to the third floor, then slowly descending from one floor to the first floor. Through this imagination, you can effectively practice tightening these muscles. The benefits of core stability (1) Core stability and movement are very important in all sports, balance and overall muscle development. Core stability is very helpful to all athletes. For example, the strength of strong arms and legs is important in swimming, but in vigorous physical exercise, a strong core is indispensable. Or imagine the instant a tennis ball hits, when the muscles that help stabilize and control physical activity are the core muscles. And some sports require very high core stability, such as mountain biking and skiing, which require good physical balance. Some sports with physical impact, such as rugby, football or hockey, also need good core stability. Recent studies have shown that using unstable surfaces for training can enhance the stimulation of core muscles and improve the stability of the body. Rutherford and Jones believe that training with fitness balls can improve the synergy between assisting and stabilizing muscles. (1) In addition, the research of Ivy League University shows that short-term core training with fitness ball can achieve better trunk balance and muscle stimulation, improve proprioception and coordination than flat training. (2) It can better stimulate the nervous system to control the body during exercise. Of course, in training, it is not enough to only train the core stability, because many sports projects need speed and explosive force, which mainly requires the contraction of fast muscle fibers in the body. But in general, the core stability training is a slow and controlled way, which can mainly train slow muscle fibers. Therefore, instability training methods can not be used for strength and explosive training. Researchers suggest that strength and stability should be trained in combination. Because most sports projects need a combination of both to perform better. Unstable training can provide similar challenges to the nervous system. (2) Core stability and core stability of daily life are also very important for daily life: they can maintain body posture and prevent injuries when carrying heavy things, such as heavy shopping bags or ironing clothes. Around the world, 80% of adults have low back pain, and it has become a major factor in missed work. Whether it is living, sitting, playing, or working, as long as these core muscles work properly, we can keep our spine in an ideal relative position, and the pressure on the surrounding tissues such as intervertebral discs and ligaments will remain within a safe range. Thus, it is very difficult for low back pain to find us. Hudgus Paul, an Australian scholar, describes the core muscle group as the natural iron clothing of the human body, and it is true!