When building a sports figure, it is very important to know the anatomy. Understanding the structure of muscle groups and how our body moves will help you choose the right exercises and feel the right muscles.
In most of the usual actions for us, whether preparing a dinner, running or playing with children, the core muscles are involved. Functional movements are very dependent on this part of the body, the lack of sufficient development can lead to the risk of injury. Therefore, it is important to keep them flexible and strong. This article will help you learn more about core muscles and how to properly train them.
What is the core?
Many believe that the muscles of the cortex are just the notorious cubes on the stomach, but this is an erroneous opinion. Cor (from the English. Core - "core") is a group of muscles located in the area of ββthe body. The cortex muscles are located directly in the abdomen, as well as in the middle and lower parts of the back and on the periphery (hips, shoulders and neck).
The functions of the muscles of the core
These muscles are used to stabilize the chest and pelvis during dynamic movement, as well as internal pressure to push out physiological substances (vomiting, feces, air with carbon, etc.).
The cortex muscles, namely the transverse abdominal muscle, are a kind of corset that supports the organs of the abdominal cavity. This function is very important for women during pregnancy and childbirth.
The core muscles are responsible for most of the functional movements of the whole body, including activity in many sports. In addition, the core determines most of the posture. In general, human anatomy is designed to apply force to the bones and direct autonomous force to various joints in the right direction. The core muscles align the spine, ribs, and pelvis. This is necessary in order to withstand a certain force, whether static or dynamic.
Now we will take a closer look at the core muscles of the cortex and their functions.
Abdominal muscles
- The rectus abdominis muscle is located inside the abdominal region, creates the appearance of "six cubes", allows you to bend the spine.
- The external oblique muscles of the abdomen are located on the anterior and lateral surfaces of the abdomen and partially in the chest, and allow twisting of the body.
- The internal oblique muscles of the abdomen are located directly under the external oblique muscles, allow you to twist the body and provide stability to the spine.
- The transverse abdominal muscle is one of the deepest abdominal muscles, the main function is to stabilize the lower back and pelvis before the movement of the arms or legs.
- The square muscle of the lower back is the deepest muscle of the abdomen and usually called the muscle of the back, helps to stabilize and move the spine and pelvis.
Back muscles
- The muscles that straighten the spine are a bundle of muscles and tendons located along the spine that perform the functions of straightening the back and providing turns from side to side.
- Multiple muscles - the deep muscles located along the spine, participate in the extension of the spinal column and its inclination to the sides.
- Semi-pronged muscle - the deep muscle of the back, is responsible for maintaining posture, movement of the head and spine.
- The latissimus dorsi is one of the largest muscles of the back, works with stretching and rotation of the arms.
- Iliao-lumbar muscle - it refers to the internal muscles of the pelvis, allows you to rotate the pelvis, perform flexion and supination in the hip joint, and also stabilize the body in a standing position.
- Pelvic floor muscles are a set of muscles that occupy the back of the perineum and hold the lower abdomen in place, which affects urology and sexual function.
Gluteal muscles
- The gluteus maximus muscle is considered one of the strongest muscles of the human body, it helps when lifting from a sitting position, climbing stairs and being in an upright position.
- The middle gluteus is located between the gluteus maximus and majorus muscle, the main function is to stabilize the pelvis in a neutral position while walking and running.
- Small gluteal muscle - located directly under the middle gluteus maximus, one of the main functions is lifting the leg up.
Core exercises
The muscles of the press, back and buttocks are actively involved in squats, deadlift, but isolating exercises should not be neglected.
Consider the basic exercises for core muscles at home, which you can perform with your own body weight.
Strap
The plank is a classic exercise that involves almost the entire body. Start holding the bar for 10-15 seconds and gradually increase the time to 60-90 seconds. Do 3-5 repetitions for each side.
- Lie on your stomach, gently bend your elbows. Shift your body weight to your toes. Pull the body in a straight line parallel to the floor. Keep your neck in a fixed position without tilting it forward.
- Pull in your stomach and fix your pelvis. The lower back should not be too curved, as this creates a large load on the lower back.
- Deep breathing is an essential component of a proper and effective bar.
There are many options to complicate this exercise. For example, you can alternately raise your legs and arms to parallel with the floor or pull your legs to your stomach.
Performing the bar has advantages not only in terms of improving the figure, but also helps to develop the mind, as it requires full concentration.
Side bar
The back, buttocks and legs are perfectly involved in the side bar. Perform an exercise of 10-15 seconds for each side and increase the time to 30-60 seconds.
- Lie on the floor, lift your body off the floor, resting on your elbow. The elbow should be at an angle of 90 degrees. The arm should be at right angles in the shape of the letter L. Do not keep your arm too far or too close to the body. If you have problems with the shoulder joint, do not perform this exercise.
- Stretch your body parallel to the floor, put your legs together. Shoulders, hips, knees and legs should be in a straight line. The free hand can be placed closer to the body, you can also keep it bent at the waist. Make sure the head and neck are extended along the spine. Make sure your hips do not fall to the floor.
- Watch your breath while doing the exercise.
Once the body adapts to the side bar, prepare for a more complex version of the exercise. For example, you can raise the leg, located on top, to parallel with the floor.
This exercise perfectly strengthens the muscles of the arms, legs, buttocks and spine. The side bar will help improve balance and coordination between all muscles.
Twisting
This is a classic exercise that will help strengthen core. Perform 15-20 reps in 3-5 sets.
- Lie on your back, bend your knees, place your feet shoulder width apart. Place your hands behind your head with your fingers behind your ears. Point your elbows to the sides. Tilt your chin slightly, leaving the distance between your chin and chest.
- Move forward so that the head, neck and shoulder blades come off the floor. Hold for a second at the top of the movement, and then slowly lower yourself down.
- Keep the press retracted and do not overstrain the lower back. Do not pull on the neck with your hands. Breathe out at the top and inhale as you fall back.
To complicate the exercise, you can pull the legs to the opposite elbow or perform twisting not in full amplitude, concentrating extremely on the muscles of the press.
Reverse twisting
This exercise strengthens the abs and also improves stability throughout the lower back, hips and spine. Perform 15-20 reps in 3-5 sets.
- Lie on your back, put your knees together, legs bent to 90 degrees and are located on the floor. Place your palms face down on the floor for support.
- Pull in your stomach, lift your hips off the floor, twisting your knees to your chest. Hold for a second at the top, then lower your legs back, not allowing the lower back to tear off the floor.
- Do not exercise too quickly; instead, raise and lower your legs slowly. All movements must be performed with the hips and muscles of the press. Avoid lifting your neck while doing the exercise.
It is possible to complicate the exercise by not lifting the legs to the chest, but moving it alternately to the sides (the emphasis is shifted to the oblique muscles of the abdomen).
Incorporate reverse twists into your core muscle training and the result will not be long in coming.
Summary
The most important success factor in any workout is regularity. Make it a habit to perform exercises to strengthen the muscles of the core, and you will notice how the body begins to change for the better and becomes stronger day by day.