The core personal trainers
This presentation is the property of its rightful owner.
Sponsored Links
1 / 20

the core Personal Trainers PowerPoint PPT Presentation


  • 53 Views
  • Uploaded on
  • Presentation posted in: General

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

Download Presentation

the core Personal Trainers

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -

Presentation Transcript


The core personal trainers

the corePersonal Trainers

Ryan Popek


What is the core

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

Why is it important?

  • Posture

  • Knee problems

  • Back pain


Posture

Posture

  • Kyphosis

    • Rounded upper back

    • Head aches

    • Shoulder problems

  • Lordosis

    • Anterior curve of lower back

    • Lower back pain


The core personal trainers

Knee

  • Strong core absorbs shock from walking/running

    • Disrupts kinetic chain

  • Causes knee problems over time


Back pain

Back pain

  • Core helps posture

    • Keeps spine erect

  • Back pain does not mean strengthen back

    • Need core endurance exercises


Rectus abdominous

Rectus Abdominous

  • Most commonly trained muscle

    • “A six-pack”

    • Commonly overactive; causing Kyphosis


Training rectus abdominous

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

Abdominal Bracing

  • Not sucking in stomach

  • Instead “brace for a punch”

  • Try straightening out lower spine

  • Rotate hip back


Abdominal hollowing

Abdominal Hollowing

  • Sucking in of the stomach

  • Causes more problems upper back arch

  • Promote abdominal bracing

    • Better for lower back


Obliques

Obliques

  • Lateral exercises

  • Rotation

  • Strengthen for pelvic tilt


Erector spinae

Erector Spinae

  • Helps keep spine stable

  • Back extension exercises

  • Careful not to hyperextend


Shoulders core

Shoulders: Core?

  • Shoulder stability essential for core

    • Rotator cuff

    • Rhomboids

  • Exercises

    • Internal/external rotation

    • Retraction protraction

    • Abduction/adduction


Latissimus dorsi

LatissimusDorsi

  • Lower back muscle

  • Helps posture

  • Shoulder health should be first concern

  • Exercises:

    • Lat pull down

    • Pull ups

    • Wide row


Deep core muscles

Deep core muscles

  • TransversusAbdominous

  • Internal Obliques

  • Lumbar Multifidus

  • Helps:

    • Balance

    • Breathing

    • Posture


How to train deep

How to train deep

  • Planks

  • Balance training


Equipment for core

Equipment for core

  • TRX suspension trainer

  • Bosu

  • Balance discs


What is the trx

What is the TRX?

  • Suspension training

    • Uses body weight as resistance

    • Fitness anywhere

    • Designed to activate core

  • You control resistance

    • Angle

    • External weight


The core personal trainers

Bosu

  • Balance trainer

    • Keeps body unstable

    • Deep core activation

    • Incorporate other exercises

  • Found in many gyms

  • Can use at home


Balance disc versa disc

Balance disc (Versa Disc)

  • Good for ankle mobility

  • More isolation

  • Deep core activation

  • Almost any exercise can be incorporated

  • Similar results to bosu


  • Login