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We ask a lot of our core, don't we?
We want these muscles to not only look good, but also function well and prevent back pain. If we want our core to do everything, we need to train these muscles according to their function with all the movements they can possibly perform.
The core training presented here provides an increasingly challenging experience by using only flexion/extension or rotation for the first three exercises and combining flexion/extension with rotation for the next three exercises. The exercises provide a balanced approach by focusing on both stability and mobility issues.
Combined flexion/extension with rotation is considered by many to be the most difficult way to use the core, but is essential. After all, life will force us to combine flexion/extension with rotation at some point, so it is advisable to prepare for this. Preparing the body for the most difficult movements in a safe, sensible and controlled manner is important for dealing with the unpredictable movements that life throws at us, such as when we drop a cell phone or when a pet runs into the street.
The same goes for the highly vicious “crunch,” which involves flexing the spine—another common movement of daily life (like getting out of bed). While crunches may have been and can be overused, it may be the overuse rather than the type of movement itself that can cause problems. A crunch brings the shoulders toward the hips and a reverse crunch brings the hips toward the shoulders—both movements are included in this workout.
The training
Most of the exercises in this workout use a stability ball because the added inherent instability of exercising on a round, air-filled surface places balance before movement, resulting in less hamstring involvement and more targeted abdominal muscle activation.
Exercises
1. Reverse Hand Target Crunch – 10 reps
2. Arm Offset Crunch – 20 reps, alternating arms per rep
3. Side Roll Board – 8 reps per side
4. Side Arm Swing Rotating Crunch – 20 reps, alternating sides with arms per rep
5. Stability Ball Reverse Crunch – 10 reps
6. Hip Roll with Thread the Needle – 6 reps per side
programming
Week 1
- Führen Sie zwei Sätze von Übungen 1? 3 als Schaltung durch; Pause 30 Sekunden zwischen den Sätzen.
- 4-5 Tage mit einem Ruhetag zwischen den Trainingseinheiten
Week 2
- Führen Sie einen Satz von Übungen 1 bis 6 als Kreislauf durch. Pause 30 Sekunden zwischen den Sätzen.
- 3-4 Tage mit einem Ruhetag zwischen den Trainingseinheiten
Week 3 and beyond
- Führen Sie zwei Sätze von Übungen 3? 6 als Schaltung durch; Pause 20 Sekunden zwischen den Sätzen.
- 3 Tage die Woche
- Beginnen Sie jede Woche zuerst mit einer anderen Übung. Dies ist eine clevere Möglichkeit, die Muskeln vor eine andere Herausforderung zu stellen, ohne neue Bewegungen lernen zu müssen (diese Technik kann in jedem Zirkeltraining verwendet werden). Beginnen Sie den Kreislauf beispielsweise mit Übung 3 (Lateral Rolling Plank). Beginnen Sie in der folgenden Woche mit Übung 4 (Rotierender Crunch mit seitlichem Armschwingen). Die Woche danach beginnt mit Übung 5 und so weiter.