Evolve Fitness Concept

How to Train Your Core

According to Optimum Performance Training (OPT) developed by the National Academy of Sports Medicine (NASM), the central section of the body including all the muscle groups that involve the entire lombo-pelvic complex, hip joint and spine defines the core. An efficient core is essential for maintaining a correct and balanced posture during training and on a day-to-day basis.

A core training program should have a structure that involves these three phases:

1 - Stabilization: As the name says these exercises serve to enhance the stabilizing and functional ability. Some exercises for this phase require little movement of the spine and pelvis are for example the plank, the pointer and the floor bridge.

2 - Strength: At this stage, eccentric and concentric dynamic actions must be performed in the various planes of the movement that explore the articular amplitude of the spine. The abdominal crunch, back extension, cabel rotations and dynamic lateral plank are some exercises that can be used in this phase.

3 - Power: In power exercises of the core should be used exercises that increase the rate of force production. These will prepare the body to stabilize and produce strength in faster movements, making the body more functional. Some exercises are slam ball, back extension throw, squat jump with medicinal ball.

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For greater benefits in this type of training we recommended talk with your Personal Trainer, it will adapt the training to your goal according to your physical condition, to get the desired results in an efficient and safe way.

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Bibliographic References:

Micheal A. Clark, MS, PT, NASM-PES, Scott Lucett, BS, NASM-CPT, NASM-PES, Rodney Corn, MS, NASM-CPT, NASM-PES, Robert Cappuccio, NASM-CPT, Reed Humphrey, PhD, PT, FACSM, Stephen J. Kraus, PhD Alan Titchenal, PhD Paul Robbins, BS , 2004, Optimum Performance Training for the Health and Fitness Professional, Second Edition, Copyright ©2004 National Academy of Sports Medicine Printed in the United States of America.