Training the Core Muscles for More Speed, Endurance and Strength
Posted by Gypsy in Bodybuilding on 12 18th, 2009 | no responses
In the world of fitness and bodybuilding, the prime word you can hear almost everywhere is “core”. The core area is located at the central part of the body, and this is where tremendous amounts of extension, flexion and rotation take place. Also, the core is where balance and coordination of the different muscle groups meet, and it is important for this muscle group to be trained in order to maintain balance and stability of the spine both during work and rest.
Thus, when working out the core area, here are the effective routines which you can master:
- Training the upper rectus abdominis. The upper rectus abdominis can be worked out by means of the classic crunches and sit-ups. Crunching movements give the rectus abdominis greater strength and endurance and as well promotes to six-pack abs.
- Lower rectus abdominis. Training the lower abdominals meanwhile can be done by curling up not the upper body, but the pelvis by means of a posterior tilt movement. Knee-tuck or hip-lift exercises activate the lower abdominals, but be sure that you are in a neutral position to avoid risks of excessive anterior tilt of the pelvis.
- Rotational abdominal exercises. Activate the obliques by doing torso rotations in a seated, supine or prone position. These include Russian twists and bicycles.
- Lower back exercises. Working out the lower back muscles can be done by using a glute-hamstring apparatus, as this equipment promotes greater lower back strength. Other weight exercises which provide satisfying core benefits include lifting the arms and legs in an alternate pattern while on prone or on the hands and knees.
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