Your best ally the core

Taken from:  https://www.google.es/search?q=ejercicio+bicho+muerto&source=lnms&tbm=isch&sa=X&ved=2ahUKEwiG-Pvrn_PaAhUHzxQKHTBkA6gQ_AUoAXoECAAQAw&biw=1920&bih=949#imgrc=pUqYyi6XvresoM: In today's post we are going to teach you an exercise to work the core, 'dead bug', which try to imitate the movement of a cockroach or a beetle when it dies but maintaining the correct alignment of neutral and accompaniment of the limbs that move in the sequence, depending on the progression we use. These exercises, originally proposed by Craig Liebenson offer a challenge to the stability of the column different from others like chops & pallof presses. Liebenson comments the need to establish a sequence of exercises different from the typical shrinks or sit-ups since these do not favor precisely the diaphragmatic control nor are they oriented to the main quality of our middle zone (stability). The shoulder flexion and leg extension provides a ...

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 ...

DO YOU WANT A STRONG CORE? KNOW ABOUT THE BEST EXERCISES TO IMPROVE IT.  Taken from:   https://es.aliexpress.com/item/5x7FT-Finding-Nemo-Dory-Shark-Blue-Sea-City-Skyline-Bridge-Custom-Photo-Studio-Backgrounds-Backdrops-Vinyl/32817285409.html Hi guys, the next post is the first of a series of several, where I show you a proposal of specific exercises for swimmers, in order to improve the levels of general strength and Core. Although it is possible to say that many are applicable exercises to other sports modalities or for sportsmen fans to any sport or physical activity. Before showing you the first of the exercises I propose, mention that the material used is of the Red Cord brand and unlike the Trx it has two anchor points, so in my opinion it provides many more work possibilities. To see the difference between both devices, here are two links to videos: Video Red Cord: https://www.youtube.com/watch?v=uHPGcoE5olE Video Trx: https://www.youtube.com/watch?v...

Chapter 2: Methodology of suspension work. Taken from: http://studiozentro.com/servicios/salud/ In this second and last chapter, we will indicate some work patterns extracted from the fitness Manual of training in suspension of the Red cord brand.   While I must point out, that there are other proposals of work in the market, but it will depend on the objectives and the level of the client. to do this you must click on the following link that will lead you to a presentation, where I explain the working parameters for the improvement of the force through the suspension training method.   https://docs.google.com/presentation/d/1PPkgYXGaFYqsjbnxI3mitM65_vaKMjqvuYn1wTrh4vk/edit?usp=sharing Once the working methodology has been explained, in terms of work volume, execution speed and recovery time, I present a link to a document where writing the most important aspects to be taken into account during the execution of the exercises through this Method. ...

Chapter 1: What does it consist of? In this post, I'll talk about why the suspension training, is the best friend of the core, and for that I invite you to enter in the following link, which will lead you to a document where I will discover all the keys to his inseparable friendship. https://drive.google.com/file/d/1QboKcFx9vK1B0R60YtbAg53lrjGxg_pv/view?usp=sharing Sure, that at this point you wonder, what are the benefits of this type of training, because here I show them as a presentation way: https://docs.google.com/presentation/d/1kLKrBTAhjSNHbkstlCproyuCziO_cxLmCVfICe0KZ80/edit?usp=sharing To finish the post, I must point out, that although you can perform exercises specifically for the upper, lower and Core train, the work and activation of the latter will be present in all of them (either in a flexion of arms on the ropes or an open oar D E foot), the difference is this activation will vary to a greater or lesser extent, depending on the working va...

Following the previous post about the selective training of the lumbar multifidus, next I give you a link to a document where I propose a proposal of exercises to work it in a specific way.   https://drive.google.com/file/d/1PZ0QSPVx6nhlje7uCj_9FKb2JSyl3Txg/view?usp=sharing I hope you liked the post today and you are encouraged to try the exercises, remember that all should be done avoiding compensation, as I explained in the post dedicated to the bird-dog. Bibliography: Hides, J., Richardson, C., & Jull, G., (1996). Multifidus Muscle Recovery Is Not Automatic After Resolution of Acute First-Episode Low Back Pain. Spine , 21(23), 2763-2769. Mitsuhiro, M., Hiroshige, T., Rui, T., Satoko, I., & Noriaki, I., (2015). Selectively strengthen the lumbar multifidus muscle: effects of different lifting directions and weight loading of the extremities during quadruped upper and lower extremity lifts. Journal of Manipulative and Physiological Therapeutics , 38(...

Core strength and core stability are often used interchangeably; but the two are not the same as we have seen in previous posts. Whether the concern is core strength or core stability, the question is how to measure it. Regardless of the definition or location used to identify the core, it maintains the stability of the spine in a neutral position during movement of the extremities. Given the amount of research that has been completed on the core, there is no standardized definition or means of assessment for the core. Core assessment may include measures of flexibility of the torso, functional balance, and various forms of torso strength primarily to determine a link between the core and the risk for injury, particularly to the low back. Because the core is responsible for spine stability, testing of the core musculature must be done with caution so as not to cause injury to the spine. Essentially there are three variables that contribute to core stability:  intra-a...