Your best ally the core

Many sports or activities of daily living involve single limbs (McCurdy and Conner 2003). However, traditional resistance exercises are often bilateral (both arms or both legs), using machines, a barbell, or a pair of dumbells. According to the specificity principle, training should simulate as closely as possible the actions of the sport or activity (Sale 1988). The greater the difference between the training movements and the sports actions, the less potential transfer can be expected (Behm 2003) Thus to adhere to the specifity principle, unilateral, or single-limb, training should constitute a significant portion of a person’s training program. A further advantage of unilateral training is the disruption in balance (disruptive torque) placed on the body, resulting in higher activity of the core muscles to offset the imbalance. For example, holding and moving a single dumbbell on one side of the body will cause the trunk and body to shift toward that side, resulting in incr...

Test that have focused on core power have utilized some type of medicine ball throw (Shinkle et al. 2012; Cowley and Swensen 2008). Shinkle et al. completed a series of static and dynamic medicine ball throws from a seated position on a bench. Four throws were completed: - A forward throw (figure a) - A backward throw (figure b) - Lateral throws to the right and left to the left (figure c) Using a 6-pound (2,7 kg.) medicine ball. The upper body was held stationary for the static throws, preventing the core muscles from contributing to the throw. For the dynamic throws, the upper body was free to move, allowing contribution of the core muscles. The feet were not secured during any of the throws. Maximum distance for each throw was recorded. Differences between the static and dynamic throws were believed to be due to the core’s contribution. Image A Image B Image C  Images taken from: (Willardson & National Strength & Conditioning Association ...

taken from: User instructions for Redcord Trainer and record mini Hello guys and girls! I show you the fourth exercise of the saga that is the  PRONE BRIDGE:   Starting Position: Prone (face down) Support upper Body on forearms A cushion under abdomen to avoid too much arching of your lower back Straps at ankles Vertical ropes with about 40 cm above surface Instruction: 1. Lift pelvis and up to a straight body, avoid arching lower back 2. Return to starting position Bibliography: ·        Entrenamiento en suspensión. Red cord. Orthos. Programa de especialización ·        User instructions for Redcord Trainer and record mini

Hello guys and girls! I show you the third exercise of the saga that is the   FLIES: Starting Position : Kneeling under the Redcord Trainer Straps proximally on forearms with 90 degrees of elbow flexion Straps at waist level (in Kneeling position) Instruction: 1. Keep body straigth 2. Lean forward by flexion Shoulder to 90 degrees 3. Maintain 90 degree flexion in elbows, move armo ut to side 4. Return to strating position by pressing arms into straps ( shoulder horizontal abduction). If you want to increase the difficulty, consult the following link: https://docs.google.com/presentation/d/11M4XwY92JbQ2ueN-ftT0f4pMX1tPo_ft6UIQPnw4Yos/edit?usp=sharing Bibliography: ·        Entrenamiento en suspensión. Red cord. Orthos. Programa de especialización ·        User instructions for Redcord Trainer and record mini

Taken from:   User instructions for Redcord Trainer and record mini Hello guys and girls! I show you the second exercise of the saga that is the  SUPINE PULL-UPS:     Starting Position: Sitting behind the Redcord Trainer with Knees flexed Hands in straps Straps at head level   Instruction: 1. Lean   backwards until arms are straight 2. Keep upper body straight 3. Keep pelvis on Surface 4. Lift upper body by flexing elbows(keep elbows out from body) 5. Return to starting position If you know little, in the following document I present you the progressions that you can make to increase the intensity of the exercise and put your Core to the test. https://drive.google.com/file/d/1ewbizpVcAH7Nhhcr-7c3z6jtkhCuBT2r/view?usp=sharing Bibliography: ·        Entrenamiento en suspensión. Red cord. Orthos. Programa de especialización ·        User instructions...

The Sahrmann core stabilizing test (Stanton, Reaburn, and Humphries 2004) requires participants to lie in a supine position with the knees bent and the feet flat on the floor. A pressure biofeedback unit (PBU) is placed under the lower back of the participant, and the PBU is inflated to a pressure of 40 mmHg. The participant is then  required to complete a series of leg-lifting exercises while not changing the pressure in the cuff by more than 100 mm Hg. A reading greater or less than 100 mm Hg indicates a loss of lumbopelvic stability. Another means of core assessment was established by Liemohn and colleagues. Similar to Sahrmann, Liemohn and colleagues (Liemohn et al. 2010; Liemohn, Baumgartner, and Gagnon 2005) measured core stability while participants raised one or more limbs into the air. However, they required participants to be in a kneeling, quadruped, or bridge position on a type of wobble board. For periods of 30 seconds, participants would have to maintain balance ...