effective core training
DESCRIPTION
Effective Core Training. Determine How to Effectively Train the Musculature of the Core. - Define “ Core ” - Learn the musculature of core - Learn the movements that effectively train these muscles - Examples of effective exercises. The Core. Abdominal Region. Lower Back Region. - PowerPoint PPT PresentationTRANSCRIPT
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Effective Core Training
![Page 2: Effective Core Training](https://reader036.vdocuments.net/reader036/viewer/2022062321/56813527550346895d9c8ff2/html5/thumbnails/2.jpg)
Determine How to Effectively Train the Musculature of the
Core- Define “Core”
- Learn the musculature of core
- Learn the movements that effectively train these muscles
- Examples of effective exercises
![Page 3: Effective Core Training](https://reader036.vdocuments.net/reader036/viewer/2022062321/56813527550346895d9c8ff2/html5/thumbnails/3.jpg)
The Core
Abdominal Region
![Page 4: Effective Core Training](https://reader036.vdocuments.net/reader036/viewer/2022062321/56813527550346895d9c8ff2/html5/thumbnails/4.jpg)
Lower Back Region
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Lower Back Region
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Functions of CoreStabilization
Contraction of the Abdominal Wall
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Functions of CoreExtension
Lower Back Always Working for Posture
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Functions of Core Rotatio
n and Pelvic Movement
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Functions of Core Hip Flexion
Legs Lifted
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Functions of Core
Trunk Moves Toward Knees
Trunk Flexion
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Functions of Core
Trunk moves away from the midline, shoulder moves towards the ground
Lateral Flexion
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Stabilization ExercisesBest achieved by engaging in other exercises
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Trunk Extension ExercisesLower Back
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Rotation Exercises
Keys to success – Hands stay in front of sternum. Hips, Heels, and Pelvis all mobile.
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Hip Flexion
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Trunk Flexion
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Lateral Flexion
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Trunk Stabilization
Gymball Taps
Gymball Fight
Twist Smart Board Leg Raise
Plank Raise
Effective exercises
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Trunk Extension
Gymball Extension
Roman Chair Extension
Effective exercises
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Trunk Rotation
Gymball medicine ball rotation
Twist Smart Toner 3 position twist
Gymball high plank rotation
Staggered Stance medicine ball throws
Effective exercises
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Hip Flexion
Gymball pike
Deadbug
Incline Leg Raise
Effective exercises
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Trunk Flexion
Hollow Rock
Over Head Gym Ball Crunch
Effective exercises
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Lateral Flexion
Over Head Reach
Over Head Reach w/ Twist(Key to success: Lengthen Obliques)
Effective exercises
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Overrated-Underrated-Improperly Done
Overrated Underrated Improperly Done
PlankFlutter KickSide Bends
Over Head SquatJumpingSide Bend Reach
Seated RotaionGym Ball CrunchQL Side Plank
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Notes
• How to get a six pack (Diet, Cardio, Genetics, Low Body Fat)
• Locked Limb Position
• Pelvic Tilt
• Feel Does Not Determine Effectiveness
• Crunches Don't Add Up
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