Every day a person makes many diverse movements. And while the spine remains in the correct position. What protects him from various injuries? Such a function is assigned to muscle stabilizers. Unfortunately, in most people they are not sufficiently developed. Can they be trained? And How?
What are stabilizers?
In the human body, 2 muscle groups are distinguished: engines and stabilizers. The former are responsible for the mobility of individual parts of the body.
Stabilizers are a group of muscles that fix the body in a certain position (they do not take part in movement) and protect against various types of damage.
This category includes:
- abdominal muscles (transverse, straight);
- gluteal (small, medium);
- adductor muscles;
- hypodermic;
- muscles of the hips (back surface);
- coraco-humeral.
Muscle stabilizers are located in deep enough layers of the human body. They are small in size. However, their importance does not decrease from this. The functions that they perform are so important, especially for athletes, that there is not even any doubt about the need to train them.
Do I need to develop them?
Of course, a beginner will have a very natural question: "Why do we need stabilizer muscle training ?"
If we talk about sports, then these fabrics perform many necessary functions. For instance:
- To keep the balance under the influence of various factors, the ski racer uses stabilizers.
- These same muscles help during weight training to lift more weight. When standing, regardless of how developed the triceps, shoulders, the load mainly lies on the lumbar tissue, providing support to the body.
No less important are these muscles in everyday life:
- Walking, climbing stairs require maintaining balance. For this, fixing ability is simply necessary.
- A sedentary lifestyle leads to severe back pain. The cervical region suffers, discomfort is felt in the thoracic region, the lower back makes itself felt. Doctors say that such pain is dictated by the underdevelopment of stabilizers that are not able to properly hold the spine.
- Most people dream of a great muscle relief. This issue especially concerns women. To provide relief to the body, it is not enough to engage only in superficial muscles. It should not be forgotten that the framework is formed by muscle stabilizers. That is why it is necessary to take care of training for them.
Now consider the most effective exercises that can strengthen these muscle groups.
Plank exercise
Take a position as if prepared to push up from the floor. Hands should be straight. Do not bend in the back. In this position, you need to stay for a few minutes. You should feel how the internal muscles tighten. This is the base bar. She perfectly trains the muscles stabilizing the spine.
Exercises based on the Planck can vary, become more complicated as the athlete is trained:
- strap with emphasis on the elbows;
- emphasis on elbows and raising one leg;
- side stand;
- support on one arm / leg.
The push-up complex
The exercise is performed in a variety of variations:
- The setting of the hands. During push-ups, the upper limbs can be widely set. Muscles will be equally efficiently pumped if the hands are placed next to each other (“grasshopper”).
- Setting legs. Perform the exercise with your lower limbs wide apart on a support. Now use the narrow legs. Lean your lower limbs on the bench. Try to raise one leg during push-ups.
- Unstable support. Such exercises are recommended for professionals. You can rest your hands or feet on a rope.
You should feel how various muscle stabilizers work: back, abdomen, hips.
Squat exercise
For this lesson, various variations are also provided:
- "Pistol". Perform squats on one leg. To complicate, you can put the second limb on a stable support or unstable. Use TRX loops or their equivalents.
- Regular squats. Exercise is performed on two legs. However, use narrow or unstable support. You can squat on bosu (hemisphere).
Complex "Buttock bridge"
This is a great exercise that boosts muscle stabilizers of the spine, buttocks, abdomen.
The basic version is as follows. Lie on your back. Hands - palms to the floor, along the body. The legs are bent at the knees, the feet are pressed to the floor. Without lifting your head and shoulders, raise your pelvis. Hold this position for several minutes.
Advanced athletes can complicate the exercise:
- reliance on only one leg;
- use a hill for the lower extremities (bench, unstable support).
Exercise "Mahi kicking"
To perform this complex, lie on your side, resting on your elbow. Lift your leg. You can perform the exercise with a straight limb or bent.
You will feel thigh muscles tighten.
Exercise “Lift the legs”
Starting position - standing on all fours. Rest on your knees and elbows. Perform one leg lift. Then repeat with the other limb.
Perform legs swings in both a straight and bent position.
Exercise "Wheelbarrow"
Such a complex implies walking exclusively on the hands (the assistant must support the legs). In this case, it is necessary to move forward and backward. To complicate such an activity, the assistant can support the athlete in only one leg. This makes it very difficult to hold the body in the required position. But at the same time, the load on muscle stabilizers is simply enormous.
It is noticed that the exercise “Wheelbarrow” always enhances the athlete’s emotional background. In addition, this complex can be performed on time, present it as a relay.
A complex that trains muscles stabilizing the back
Exercises to strengthen the corset are performed on the floor, lying on your stomach.
The complex includes:
- Alternately (simultaneously) tear off the legs and head with chest from the floor surface. Exercise without delay in the upper position. Then repeat, including a small stop at the top.
- Take your right arm and left foot off the floor. Be sure to linger. Then drop to the floor. Repeat the exercise for the left arm and right leg.
- Lying on the floor imitate the technique of swimming.
The best workouts that develop muscle stabilizers
The complex was presented above, for the implementation of which sports equipment is not required. However, specialists have developed certain simulators that allow to improve exercises for stabilizer muscles .
The most effective:
- Bosu. This is a special hemisphere simulator. It has an elastic "dome". Exercises are performed on it in a sitting, lying, standing position (with one / two legs). This platform is rather unstable. To maintain balance while being on it, it is necessary to strain almost all the muscle tissue of the core.
- Fitball. This is a popular accessory for sports. It is an elastic big ball. You can sit on it, lie or rely on it. At the same time, he will constantly roll back. Use such a simulator for push-ups (it will become a support for the legs), swing the press.
- Medball It is also called a medical ball. The size of the medball is much smaller than the fitball. It resembles a basketball. But it is distinguished by a tangible weight - from 1 kg to 27. Use medbol for push-ups, twists for the press.
- Hinges TRX. An excellent tool that strengthens muscle stabilizers. This universal simulator develops endurance, strength, improves coordination, forms balance and balance. Using this simulator, you can complicate a variety of exercises.
People reviews
Muscle stabilizers can be developed at any age. Such training is suitable for children, they will be an excellent support for the adult population, will bring invaluable benefits to older persons. People show that the development of muscle stabilizers can significantly strengthen the back corset. And this, in turn, relieves the population of unpleasant back pain.
However, despite the obvious benefits, these complexes have some contraindications. Therefore, people who have problems with the joints or the spine should definitely consult a competent doctor.