Core training – general stability exercises

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The general stability exercise, commonly called the Core stability exercise in the world, allows you to strengthen the muscular corset surrounding the torso both front and rear. Otherwise they are also called core muscles because they are a solid foundation and a base through which all human movements are controlled. Systematic strengthening of these muscles can prevent many injuries, help rehabilitation, improve strength and technique in most sports.
The core muscles are a shield that surrounds the inside of the abdominal surface. They act as a belt around the body, which maintains a simple figure. This belt is created by 4 basic muscles 

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The transverse abdominal muscle, the deepest of all abdominal muscles, lies below the diagonal line. It is connected to the lumbar vertebrae, surrounds it and runs back to the front joining the midline of the abdomen. The work of this muscle causes the pressure inside the abdomen to rise, which keeps the lumbar part of the spine rigidly and stably. 

The second is a multifocal muscle, which is best developed in the lumbar region. It runs along the spine, pinching every other or every fourth vertebra. It acts as a postural muscle and keeps the spine straight. 

Another is the diaphragm, which is the basic respiratory muscle, and through its connection with the lumbar vertebrae stabilizes the torso. And the pelvic floor muscles, which, by joining the caudal bone, support the maintenance of an upright figure. 

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All these muscles contracting simultaneously hold the spine in the most stable position (neutral position). These muscles are activated with every movement of our body and try to keep the torso straight. As research shows, people suffering from low back pain usually have weakened deep muscles that allow uncontrolled movements of the trunk, which causes the spine to be exposed to injuries. 

Core stability exercises not only strengthen muscles and prevent injuries but also make more muscle fibers work more efficiently. 

The core muscles predict the movements of our torso and stabilize the spine. But not only the strength of these muscles counts, but also their coordination. It is the proper interaction of muscles and resistance to fatigue that is the most important. 

Below I present the static exercises from simple to more and more difficult. At the end of the text you will find a plan that you should follow to strengthen your muscles and prevent injuries during your preparation for the season. 

 

Practice tips 

Remember static exercises are based on standing in given position for a specific time, you have to check how long you can stand in a given position. Later, choose exercises, time, number of the series to suit your own abilities and your own progress.
Exercise as described, do not hurry, exercise calmly and thoroughly. The pictures show exercises for one side of the body, do not forget to practice the other. The basis of each exercise is to keep a simple figure through the tension of the back and abdomen muscles. 

  1. The angle between the body and the thigh as well as the thigh and lower leg must be open, the weight of the body slightly transferred to the hand. Sight directed to the ground. After making a change of hand.
    Execution. Stay in this position for 30-90 seconds, depending on your own abilities.  2. The angle between the body and the thigh as well as the thigh and lower leg must be open, the weight of the body slightly transferred to the hands, the leg straight in the knee, the toes tilted. Sight directed to the ground. After making a change of leg.
    Execution. Stay in this position for 30-90 seconds, depending on your own abilities.

 

3. Arms crossed on the chest, the hips raised as high as possible.
Execution. Stay in this position for 30-90 seconds, depending on your own abilities

 

4. Arms crossed on the chest, the hips raised as high as possible, the leg erect, the toes tilted.
Execution. Stay in this position for 30-90 seconds, depending on your own abilities. 

5. The angle between the body and the thigh as well as the thigh and lower leg must be open, the weight of the body slightly transferred to the hand, the leg straight in the knee, the toes tilted. Sight directed to the ground. After doing the change of the leg and hand.
Execution. Stay in this position for 30-90 seconds, depending on your own abilities. 

6. The angle between the body and the thigh as well as the thigh and lower leg must be open, the weight of the body is slightly transferred to the hands, the leg is straight in the knee, the toes are tilted. Sight directed to the ground. After making a change of leg.
Execution. Stay in this position for 30-90 seconds, depending on your own abilities 

7. Hands stacked above the head in a candlestick, the hips raised high, one leg raised and bent at the knee joint, the toes of the foot ripped up. After making a change of leg.
Execution. Stay in this position for 30-90 seconds, depending on your own abilities. 

8. The angle between the body and the thigh as well as the thigh and lower leg must be open, the weight of the body slightly transferred to the hand. The eyes are directed to the ground. After making a change of hand.
Execution. Stay in this position for 30-90 seconds, depending on your own abilities.

9. The angle between the body and the thigh as well as the thigh and lower leg must be open, the weight of the body slightly transferred to the hand, the leg straight in the knee, the toes tilted. Sight directed to the ground. After doing the change of the leg and hand.
Execution. Stay in this position for 30-90 seconds, depending on your own abilities. 

10. Silhouette straight, legs, hips, torso form one line. After making a change of hand.
Execution. Stay in this position for 30-90 seconds, depending on your own abilities. 

11. Silhouette straight, legs, hips, torso form one line. The leg further away from the ground bent, the toes of the foot tilted. After making a change of arm and leg. 

Execution. Stay in this position for 30-90 seconds, depending on your own abilities. 

Posted on: January 28, 2019

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