In the previous post the benefits of training the middle zone, or Core, with exercises based on stability, or anti-movement, instead of the classical way of performing exercises in movement, were explained.
Once we understood the benefits of working the core in this way, we went on to develop a proposal of exercises, in this case, anti-extension exercises.
The anti-extension is the main function of the anterior muscles of the middle zone, so it should be extensively worked on in any training program. As far as health is concerned, we now know that these muscles are designed to keep the pelvis stable, under a stable rib cage, so it is clear that they must be trained as stabilizers, not as flexors, which will result in extensive benefits at the level of injury prevention.
(Boyle, Verstegen, & Cosgrove, 2010)
We now comment on a progression of exercises that we can include in our training routine:
- Plank: Lying face down on the floor we support the elbows and forearms at 90º, with the pelvis and the neutral hip (imitating the bipedestación), to support that position during 15-30 seconds, with the maximum possible tension in the abdominal zone (exhaling during the plate can maximize its benefit).
- Fitball Rollout: Face down, on your knees, support your elbows and forearms in the fitball and move forward and backward, without forcing the lumbar area and maintaining tension in the abdomen, with the pelvis neutral.
- Plank saw: Starting from the position of the front plate, placing your feet on a sliding board or sliding surface, perform an action of forward and backward movement from the shoulders, maintaining stability in the middle zone and the neutral pelvis.
- Rollout with abdominal wheel: imitating the mechanics of the rollout in fitball, we will perform the action more intensely with an abdominal wheel.
This is a progression of exercises that increases the intensity and anti-extension work of the middle area, helping us to achieve a strong abdomen functionally, with all the benefits that this entails.
(Boyle, 2014)
In order to clarify the above, we add a short video with the execution of the proposed exercises. Hopefully it will help you and you will be able to include it in your training routine.
See you in
the next post.
May the force be with you!
REFERENCES
Boyle, M., Verstegen, M., & Cosgrove, A. (2010). Advances in functional training : training techniques for coaches, personal trainers and athletes. On Target Publications.
May the force be with you!
REFERENCES
Boyle, M., Verstegen, M., & Cosgrove, A. (2010). Advances in functional training : training techniques for coaches, personal trainers and athletes. On Target Publications.
Boyle, M. (2014). New
functional training for sport.
Wonderful video!
ReplyDelete