At home, Exercises for muscle groups
The muscles of the cortex are a whole complex of muscles responsible for the stabilization of the body. Strong muscles of the cortex are the basis of health and at the same time the most vulnerable place of any athlete. Muscle training is the fastest and most effective way to get into shape.
Summary of the article
1. In order to exercise the muscles of the bark were effective, you need to go through all the stages: static stabilization, dynamic stabilization and integrated stabilization.
2. Training has two main tasks: it is necessary to prevent unnecessary movements and to apply uniform efforts between the upper and lower parts of the body.
3. First, do warm-up to avoid injury. Before touching the bar, remember the warm-up!
4. Gluteal muscles are also part of the muscles of the cortex. Before doing exercises on the root, activate these muscles.
There are two popular ideas about basic training. On the one hand, there are functional exercises. You know such things as “belly breathing” or a whole day of training pelvic and gluteal muscles. And there is another form of training, which proclaims: “I do not need a direct training of the muscles of the bark, I just do squats and engage in deadlift.” The truth lies somewhere in the middle.
Two roles of cortical muscles in training
Training of muscles cortex performs two main tasks:
1. They prevent unnecessary movement. The muscles of the cortex protect the internal organs, like the spine, from folding the accordion, and set you up for active training.
2. They strengthen both the upper and lower parts of the body. Think about how to minimize the possible unnecessary energy consumption in the spine. During squats of the muscles, the bark will help keep the statics, keep the neutral position, which will make the training much more pleasant.
Control your muscles
Injuries to the back can be a fatal punishment for hard training. And traumas, as a rule, happen either because of bad technique, or because of insufficient activation of the basic muscles. The activation of the cortical muscles, however, is what you can control.
Most sports athletes are engaged in typical office work and sit in the same position for 8-12 hours a day, 300 days a year. This makes sharp exercises in a bent position (deadlift, squats) risky. Starting to train the lower back, you activate the inactive muscles, which spend most of the day relaxed.
If the muscles that are primarily responsible for preventing unwanted movement are not activated, how can you expect them to protect the spine from “folding” as soon as you add heavy weights to the barbell? You can not. Muscles are not activated and can not contain massive weight, improve your shape. Let’s change this.
Multistage cortex muscles training
Activate the muscles of the bark. Choose a balanced approach and activate all functions in this area. This means training in several areas: static stabilization, dynamic stabilization and integrated stabilization.
Perform static exercises. Keep balance, straight back.
Variants of training: exercise “bar”, stretching, exercises for general resistance, general workouts, stretching on fit bole and exercise with a dumbbell-wheel.
Stretch the lateral muscles. Make sure that the body does not bend under the weight of dumbbells when you hold them in both hands. Resistance to lateral flexion is carried out, first of all, by the square muscles of the waist and oblique muscles of the abdomen.
Variants of training: exercise “side bar”, exercise “walk farmer”, exercise “dead lift”. You can just carry shopping from the store in both hands. In general, all those exercises, where you, despite the load, keep the balance.
Do exercises to prevent rotation.
The present anti-rotation exercises aim to prevent resistance to rotation in the lumbar spine. You can see someone with a wooden pin or barbell on their shoulders, rotating from side to side. If you are afraid of disc hernias and are afraid of getting a hump, please do not do this. Yes, some athletes need rotational loads, but they are based on strength and prevention of rotation and stability, in the first place. Variants of training: exercise “press bench press”, exercise “stand on one knee”, exercise “knee rack with a weight load.” Complex exercises, such as a power take on the chest dumbbells or exercise “craving for a renegade” are also good.
Work on the large gluteus muscle. Maintain a neutral stable position of the spine during strength exercises:
move like an accordion during a squat or dead lift. The role of the gluteus maximums is in stretching the hip (reducing the load, pushing away in the sprint), moving, external rotation (turning the leg), and internal rotation (turning the foot). Variants of training: pendulum extension of the hip from standing to ethnicity, exercise “clam shell”, exercise with an expanded. In addition, multi-joint exercises such as squats, glutes, thrusts and lunges with emphasis on full thigh extension and the expansion of the gluteus maximum in motion. Many coaches and researchers claim that the gluteal muscles should become an indispensable element of physical activity, but without losing the neutral Position of the spine. In such cases, a position on four supports teaches athletes the tension of the muscles of the press and the expansion of the gluteus maximum muscle.
Extrapolating this function and applying it to large loads in squats is what we want to achieve. Make a plan Stimulate, and do not destroy your bark muscles. It is best to do this during or after a dynamic warm-up before your first weight load. Remember that the position of the body is the main focus, so do not try to be overly active and chase after fatigue.
Choose which level of training best suits your needs. Complex exercises for the muscles of the corona Do exercises to activate the gluteus maximum and anti-lateral flexion.
The first level, the least difficult Exercise
“Plank” 2-3 sets of 45-60 seconds.
Exercise for stretching the muscles of the hip flex.
2 approaches. 8 repetitions on each side. Exercise “side bar” 2-3 sets of 45-60 seconds.
Exercise for stretching the flex muscles Thighs