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the core Personal Trainers. Ryan Popek. What is the core?. Not just abs! Core muscles consist of: Rectus Abdominous Obliques Lateral portions of erector spinae Latissimus Dorsi Quadratus Lumborum Etc…. Why is it important?. Posture Knee problems Back pain. Posture. Kyphosis

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the corePersonal Trainers

Ryan Popek


What is the core?

  • Not just abs!

  • Core muscles consist of:

    • Rectus Abdominous

    • Obliques

    • Lateral portions of erector spinae

    • LatissimusDorsi

    • QuadratusLumborum

    • Etc…


Why is it important?

  • Posture

  • Knee problems

  • Back pain


Posture

  • Kyphosis

    • Rounded upper back

    • Head aches

    • Shoulder problems

  • Lordosis

    • Anterior curve of lower back

    • Lower back pain


Knee

  • Strong core absorbs shock from walking/running

    • Disrupts kinetic chain

  • Causes knee problems over time


Back pain

  • Core helps posture

    • Keeps spine erect

  • Back pain does not mean strengthen back

    • Need core endurance exercises


Rectus Abdominous

  • Most commonly trained muscle

    • “A six-pack”

    • Commonly overactive; causing Kyphosis


Training Rectus Abdominous

  • Sit ups NOT recommended

    • Train for muscle endurance

  • Do a proper crunch

    • No bend in neck

    • Lift shoulder blades to fit tennis ball underneath

  • Pain in lower back?

    • Place hands underneath back for bracing


Abdominal Bracing

  • Not sucking in stomach

  • Instead “brace for a punch”

  • Try straightening out lower spine

  • Rotate hip back


Abdominal Hollowing

  • Sucking in of the stomach

  • Causes more problems upper back arch

  • Promote abdominal bracing

    • Better for lower back


Obliques

  • Lateral exercises

  • Rotation

  • Strengthen for pelvic tilt


Erector Spinae

  • Helps keep spine stable

  • Back extension exercises

  • Careful not to hyperextend


Shoulders: Core?

  • Shoulder stability essential for core

    • Rotator cuff

    • Rhomboids

  • Exercises

    • Internal/external rotation

    • Retraction protraction

    • Abduction/adduction


LatissimusDorsi

  • Lower back muscle

  • Helps posture

  • Shoulder health should be first concern

  • Exercises:

    • Lat pull down

    • Pull ups

    • Wide row


Deep core muscles

  • TransversusAbdominous

  • Internal Obliques

  • Lumbar Multifidus

  • Helps:

    • Balance

    • Breathing

    • Posture


How to train deep

  • Planks

  • Balance training


Equipment for core

  • TRX suspension trainer

  • Bosu

  • Balance discs


What is the TRX?

  • Suspension training

    • Uses body weight as resistance

    • Fitness anywhere

    • Designed to activate core

  • You control resistance

    • Angle

    • External weight


Bosu

  • Balance trainer

    • Keeps body unstable

    • Deep core activation

    • Incorporate other exercises

  • Found in many gyms

  • Can use at home


Balance disc (Versa Disc)

  • Good for ankle mobility

  • More isolation

  • Deep core activation

  • Almost any exercise can be incorporated

  • Similar results to bosu


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