Core Training: The best and the worst-Y's Health

Core Training: The best and the worst: By:Oswaldo Koch; Core Training: The Best & Worst

Core
Training: The Best & Worst "How To Do The Core Exercises
For A Perfectly Sculpted, Lean and Sexy Body!"By
Oswaldo Koch, Eng., MBA, Fitness TrainerDid
you know that your core is where all movement in your body originates? The core
muscles of your body is your center of gravity. Strong core muscles - abdominal,
back and pelvis - provide support to your spine for everything from walking, lifting
and standing to sitting. Strong core muscles are the foundation for sustaining
health and fitness, however they are often neglected. Most people have weak core
muscle, which are the cause of many injuries, poor posture and lower back pain
and injury. By
helping you to function better and improving your posture, an effective core exercises
program can help stave off painful and debilitating problems. The goal of core
training is to work the area that supports your trunk and spine. By creating a
firm and strong stomach, you will stabilize the spine so it acts like a solid
foundation for sustaining a good body posture. Core exercise will also tone your
torso and abs and keep your lower back healthy, by improving your posture. Regardless
your age or physical activity, it's crucial to develop strong core muscles because
they comes into play, just about every time you move. There
are sound and valid anatomical reasons for doing core strengthening, which are
easy to see, once you understand the relationship between the stomach muscles
and the spine. A strong, stable core can make any sport, like tennis, running,
swimming, golf and skating, easier. For example, if your spine acts as a powerful
base for your legs, you will be able to put more power behind each movement of
body with less effort. If your core is strong, your lower AB muscles will be drawn
in towards the spine and help you sit up straight. In essence, core training is
an intelligent training structure, because it strengthens weak muscles and imbalances
from the inside out.
IMPORTANT FACTS"Back
injuries account for nearly 20% of all injuries and illnesses in the workplace
in North America." - The National Institute for Occupational Safety and
Health"Chronic
back pain is said to account for more than $2.5 billion lost to the British economy
each year"- The British Medical Journal"Cardiovascular
Disease (CVD) continues to be one of the leading causes of death and morbidity
among adult."- Canadian Association of Cardiac Rehabilitation "Excess
weight and lack of basic abdominal strength put extra stress on the lower back;
back injuries are still the second leading cause of work absenteeism."-
The National Institute for Occupational Safety and Health
MUSCLE MECHANICSThe primary back muscles are known as the erector
spinal and run from your hip to your neck on either side of your spine, branching
off to attach at your ribs and spine; these extend the spine. The quads, hip flexors,
hip rotators, hamstrings and gluteus are primary core stabilizers. Core training
includes any body movement that works the abdominal muscles often ignored by other
exercise programs. These muscles, in particular, has a starring postural role
and is crucial in the stabilization of the lumber spine because it hugs your innards
like a snug, muscular corset. The abdominal muscles and erector spinal contract
synergistically to stabilize your torso (the basis of core training). The abs,
which flex and rotate your spine, comprise the rectus abdominis and the external
and internal obliques. Recommended by sport scientists, physiotherapists and osteopaths,
core training is the most important training that quickly gets you back to basics.THE
BEST & THE WORST CORE EXERCISESThe best ab exercises are surprisingly
easy to do. A study at the Biomechanics Lab at San Diego State University looked
at a variety of common abdominal exercises in order to determine what really works.
The study compared 13 abdominal exercises, ranging from the traditional crunch
to more complicated activities, using at-home and gym equipment. Each of the
13 exercises was ranked for muscle stimulation (measured with EMG) in the rectus
abdominus (the long, flat muscle extending the length of the front of the abdomen)
and the internal and external obliques (the long, flat muscles extending along
the sides of the abdomen at an angle). The BEST three core exercises were:-
Bicycle maneuver- Captain's chair- Crunches on exercise ball The
WORST three abdominal exercises were: - Traditional crunch and sit-ups- Exercise