If you do any physical activity, you will certainly have heard of “Fortify the core". This is one of the focus in almost all types of training, as the functional, CrossFit®, hiit, calisthenics e pilates. But do you know why training the core is so important and how to do it effectively?
Don't panic, we will help you with simple suggestions!
Index
Meanwhile, let's understand what it is ...
The core refers to muscles that support the trunk and keep it stable. Besides protect the column
vertebrale, these muscles also play a vital role in the movement of the arms and legs.
They make the trunk more solid and act as a good point of support for the movement of the limbs.
Did you understand? The reason we have to fortify it is simple: it affects the trunk and the four limbs!
Symptoms of a poorly trained core ...
One of the first symptoms is certainly the backache. Without adequate core support, the spine suffers, but the problems go far beyond the trunk.
Shoulder pain, for example, can result in a failure to move the shoulder blade, which depends on the core.
Or a knee pain can be caused by misalignments due to the lack of trunk support due to a malfunction of the core.
As you see it is essential for every movement, mainly for us crossfitters who use a lot the back.
Over to protect the limbs from injury, it is also important for the power of movements. A blow to the arm or a kick will be much stronger if the trunk is solid.
How to train it efficiently?
Its strengthening should be guided by the specificity principle, like any other workout.
The exercises to work these muscles should be similar to the function they perform in daily life.
You may not realize it, but your core does not go into action only when you train, but also when you walk, cook or even while sitting in the chair at work, while reading this article.
Since the main actions of the core are maintenance and stabilization, the exercises that focus on these functions are ideal, such as the plank abdominal, in which the trunk is stationary and the force is held for a longer period of time (1 minute, for example).
It is useless to train this muscle in the same way you train triceps, with sudden and fast movements. The trunk must be challenged to maintain a position, exerting force, as it happens in everyday life.
8 excellent exercises
1) Abdominal plank
2) Superman
3) Hollowbody
4) Side plank
5) Bridge
6) V-SIT
7) V-UPS
8) Plank shoulder taps
Remember to activate the core in every exercise, but also in daily activities. He is your powerhouse, the key to your fitness!