“CORE” or the center (core) of the body\nis probably the most inflected word in fitness centers. But what does this term actually\nmean? In the next part, we will focus on CORE\ntraining and its basics and we will also refute a few myths about this\npart of the body. <\/p>\n\n
In the very first part\n, we will refute the first myth. CORE <\/strong> \u2260 six packs or bars. One word <\/strong>\u2260\nOne muscle.<\/strong> The CORE is a grouping of all the muscles that are located\nin the area from the shoulders to the pelvis, including the lumbo-pelvic-hip\ncomplex, but also the thoracic and cervical spine. To give you an idea, let’s\nlist a few muscles that belong to the CORE muscle group: <\/p>\n\n This means that any\nworkout that involves the work of the hip joint, abdominal muscles, but also\nthe area of the scapula and thoracic spine can be referred to as CORE training. A properly\nset CORE training program will help \nan athlete to a long-term and successful career by\nbuilding the right foundation for special movement patterns, or an ordinary person who\nsuffers from back or shoulder pain. <\/p>\n\n CORE function:<\/strong><\/p>\n\n When we look at it in terms\nof functional anatomy, the vast majority of CORE muscles are defined as stabilizers\nand not as muscles performing movement. This means that they are primarily\nintended to prevent movement and limit uncontrolled rotation, flexion or\nextension of the torso. Many cases of lumbar spine pain are precisely due to\nthe fact that the abdominal muscles are unable to maintain tension and control the rotational forces\nbetween the spine and pelvis. It follows that athletes or\neven ordinary exercisers should first be able to prevent rotational forces before they start producing them\n.<\/strong> The second function of these muscles is to transfer energy between\nthe lower and upper limbs. Many times, this transmission is ineffective, due to\nweak points and imbalance of the CORE muscles (weak links). <\/p>\n\n CORE dysfunction:<\/strong><\/p>\n\n The body is the best compensator\nof movement and always gets where it wants to go by the path of least resistance, and it doesn’t\ncare if it’s biomechanically correct (path of least resistance). If\nwe need to perform the movement in the thoracic spine or in the hip joint,\n which are supposed to be naturally mobile, but for some reason (e.g. lack\nof movement) this is not the case, the body performs the movement with the help of the lumbar spine\n(trunk or lower back), which should be naturally stable. And this can\ncause back pain, but also unpleasant injuries.<\/strong> The most\nrotation from the entire spine should be especially in its thoracic part and pelvis\n, and not in the lumbar area. Unfortunately, with an inactive and sedentary lifestyle\n, we often lose mobility in these places and weaken the muscles of the\ncore of the body, which leads, for example, to the aforementioned pain. <\/p>\n\n When to include CORE exercises:<\/strong><\/p>\n\n Ideally at the beginning of training\nin the form of “activation” or “corrective” exercises. This will ensure that the muscles of the core of the body are\nproperly activated and we can further use them better, e.g.\nin complex exercises (squats, deadlifts) or in ballistic and\nrebound exercises to stabilize and transfer energy. Another option\nis to include certain exercises in the form of active rest in the\nbreak between exercises for the top or bottom of the body. <\/p>\n\n Basic categories of CORE\nexercises:<\/strong><\/p>\n\n Classic plank technique \u2013\n exercise aimed at anti-extension of the spine:<\/strong><\/p>\n\n We lie down on the mat with\nour faces to the ground. Our shoulders are resting on our elbows, palms together, and our\nknees are still on the ground. Then lift the chest by pushing off the ground through\nthe elbows (filling the interscapular space), gently contract the gluteal muscles and lift ourselves on tiptoe by\npeeling our knees off the ground. The head is in extension of the torso\nand the back is in a neutral position<\/strong> \u2013 we do not try to underplant the pelvis too much\n. In the plank, the exerciser should look basically like\nwhen standing, only in a horizontal plane. <\/p>\n\n For\ncomplete beginners, the 15-30 with plank is enough stimulus to maintain\nthe correct position. The ideal progress is to the level of 1 minute of stamina. Subsequently, I\nrecommend choosing progress by making the exercise more difficult and not adding time. We can\nmake the exercise more difficult, for example, by lifting the lower or upper limb (anti-rotation) or\nadding weight to the back (for the very advanced). <\/p>\n","protected":false},"excerpt":{"rendered":" “CORE” or the center (core) of the body is probably the most inflected word in fitness centers. But what does this term actually mean? In the next part, we will focus on CORE training and its basics and we will also refute a few myths about this part of the body. In the very first […]<\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_analysis_target_kw":"","footnotes":""},"categories":[148],"tags":[],"class_list":["post-50499","post","type-post","status-publish","format-standard","hentry","category-blog-en"],"_links":{"self":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50499","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/comments?post=50499"}],"version-history":[{"count":1,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50499\/revisions"}],"predecessor-version":[{"id":50500,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/posts\/50499\/revisions\/50500"}],"wp:attachment":[{"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/media?parent=50499"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/categories?post=50499"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitcamp.sk\/en\/wp-json\/wp\/v2\/tags?post=50499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}