Actually training the core is something very important and unfortunately it is not given the importance it deserves, because a weak core does not allow us to train really hard.
The core serves, in addition to having good muscular health, to stabilize us to do exercises as heavy as squats, deadlifts, hip thrust, etc.
In fact, the core is not only trained by doing core exercises, but by doing other exercises such as those mentioned above. For this reason, we are going to tell you about several exercises to work on it, both globally and locally.
Dead weight
The deadlift is one of the exercises that more muscle mass involved and that, in addition, it generates more stimulation in the quadriceps, gluteus, hamstrings and core. Despite this, also generates a lot of fatigue at the level of the central nervous system, Therefore, when programming this exercise, the basic training variables such as volume, intensity, frequency, etc. must be taken into account.
When we perform exercises like deadlift we involve many joints and muscles. For this reason, technique is essential and it is necessary to learn each of the movements well and the proper posture in each exercise.
squats
The squat is one of the most efficient exercises to build muscle when it comes to gaining muscle mass. This is due to the fact that being an exercise in which involve many muscle groupsa lot of weight can be lifted and the mechanical stress generated is quite high.
On the other hand, as it is an exercise in which many groups are involved, it is very technical and good technique is required because there is a high risk of injury. For this reason, in this article we are going to give you five tips so that you can correctly perform a squat.
dominated
Pull-ups are a strength exercise that can be resisted by many, especially those with low upper body strength that is geared towards pulling.
In any case, Pull-ups are not as difficult an exercise as it seems if you know how to perform them correctly.
If you’re still not able to do pull-ups, don’t worry; you have many alternative tools at your disposal ranging from just doing the eccentric phase of pull-ups, to use elastic bands or ask a classmate for help to carry them out.
ab wheels
Do not do this exercise without first seeing the technique and practicing it, since you can hurt your lower back. You will need an abdominal wheel and a mat that you will find in your gym.
The hip, in the same way as the previous exercise, must be in retroversion, the neck in a neutral position and the arms fully stretched. To go down, You must maintain this posture throughout the route, if you see that there is a point that makes it difficult for you to maintain it, do not go down any further.
Superman Pull
FarmerWalker
To carry out the farmer’s walks o farmer walks You will only need one or two dumbbells (since you can do it unilaterally and bilaterally).
In case you perform them unilaterally, the activation of the opposite obliques to the dumbbell hand will be greater, while if you perform them bilaterally, the abdomen as a whole will be activated to a greater extent.
To perform this exercise you will have to take the dumbbells and walk upright with them for at least thirty seconds. It is a somewhat demanding exercise, so try to be careful with the weight you choose.
Press Pallof
The Pallof press is an exercise focused mainly on the work of the obliques, and you can do it both standing and sitting, and with both a pulley and an elastic band.
Hold the rubber or pulley grip at your navel and as you exhale, push the rubber or grip with your arms so your obliques have to engage preventing rotation toward the source of resistance.
As you inhale, return to the starting position and work this exercise in a range of between eight and fifteen repetitions so that the intensity and volume executed are adequate.
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