Welcome to my page on CoreTraining. Here I'm showing you an article from the National Academy of Sports Medicine. Here your going to learn how to train this muscles. So it happens that back in the days people where focusing more in the outer muscles of the body. This muscle groups are activated first when we are new borns. Notice how a child'd first reaction, is to elevate there head. This muscles are like the foundation of your body. Have you ever seen when people built houses and apartements or buildings how they first built steel rods inside of them so the structures don't collapse. Well think of this system as the main foundation of your body structure.
NOTE: Doing this exercises should be done prior to doing the exercises on my Strength Training Page.
This muscles have been defined as the lumbo-pelvic-hip complex, and the thoracic and cervical spine. This muscles are where the body's center of gravity is located and where all movement begins. An efficient way to do CoreTraining is necessary for maintaining proper muscle balance throughout the entire kinetic chain.
There are 29 muscles that attach to the lumbo-pelvic-hip complex. Optimum lenghts (or lengh-tension relationships), recruitment patterns or force-couple relationships, and joint motions (or arthokinematics) in the muscles of the lumbo-pelvic-hip complex establish neuromuscular efficiency throughout the entire kinetic chain. This allows for efficient acceleration, deceleration, and stabilization during dynamic movements, as well as the prevention of possible injuries.
This musculatures are divided into two categories: the stabilization system and the movement system. The stabilization system is primarily responsible for stability of the lumbo-pelvic-hip complex, whereas the movement system is responsible for movement of CoreTraining.
This CoreTraining muscles operate as an integrated functional unit, whereby the stabilization system must work in concert with the movement system. When working optimally, each structural component distributes weight, absorbs force, and transfers ground-reaction forces. As such, these interdependent systems must be trainded appropriately to allow the kenetic chain to function efficiently during dynamic activities. This means that we must work from the INSIDE (stabilization system) out (movement system). Training the muscles of the movement system before training the muscles of the stabilization system would not make structural, biomechanical, or logical sense. This would be analogous to building a house without a foundation.
The foundation must be developed first to provide a stable platform for the remaining components of the house to be built on. One must be stable first to move efficiently.
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Importance of Properly Training the Stabilization System.
Many individuals have developed strength, power, neuromuscular control, and muscular endurance in the movement system, which enables them to perform funtional activities. Few people, however, have properly developed the deep stabilization muscles required for lumbo-pelvic-hip complex stabilization. The body's stabilization system has to be operating with maximal efficiency to effectively use the stregth, power, neuromuscular control, and muscular endurance that has been developed in the prime movers. If the movement system musculature of this muscles are strong and the stabilization system is weak, the kinetic chain senses imbalance and forces are not transfer and used properly. This leads to compensation, synergistic dominance, and inefficient movement and can lead to predictable patters of injury.
The core is the begining point for movement and the center of gravity for the body. It consists of the lumbo-pelvic-hip complex and the thoracic and cervical spine. If the core is unstable during movement, it does not allow optimum stabilization, force reduction, production, and transference to occur throughout the kinetic chain.
This musculatures are divided into two categories: stabilization and movement system. The stabilization system is primarily responsible for stability of the lumbo-pelvi-hip complex. The movement system is responsible for movement, force production and force reduction of the core. Training should begin from the inside (stabilization system) out (movement system). If the core's movement system musculature is strong and the stabilization system is weak, the kinetic chain senses imbalance and forces are not transfer or used properly. This all may result in compensation, synergistic dominance and inefficient movement.
Definition of the kenetic chain: The combination and interrelation of the nervous, muscular, and skeletal systems.
Info: National Academy of Sports Medicine.
Examples of CoreTraining Exercises