The muscles of the core (English “core” – center, core) – a group of deep muscles that stabilize the spine. In essence, this center of gravity and muscle activity of the human body.
- Where are the muscles of the cortex?
- What are core muscles for?
- Muscle Strengthening
- Features of strengthening the muscles of the bark of women
- Core muscle training
- Core exercises
- The program for training core muscles
- How to build muscle muscles?
Where are the muscles of the cortex?
Cor is represented by the following muscles:
- backs – extensors of the back;
- abdomen – deep oblique and straight;
- hips – straight, leading, tailoring, flexors lower legs;
- pelvis – large buttocks.
What are core muscles for?
The musculature of the cortex is responsible for:
- posture;
- equilibrium;
- beautiful abs and buttocks;
- flexibility, body strength;
- excretory, circulatory, digestive, urogenital (especially female) systems;
- spinal health (especially important for sports fans during avoid overload and injury);
- coordinated work of the remaining muscles of the human body.
Muscle Strengthening
To strengthen the muscles of the core, you need:
- Keeping up your posture is especially important for keeping your back “sedentary work.
- Active rest – ride a bike, swim, walk.
- Develop a training program and their schedule. Required pay attention to the entire musculature of the cortex without being “carried away” by pumping only one muscle. Otherwise, it will shorten and cause an imbalance of the core, and, therefore, the whole organism.
- Be sure to contact a doctor, listen carefully to your sensations during and after training, adjust your individual program in accordance with the recommendations specialist and own health.
- Combine workouts with massages, physiotherapy procedures, Perform all medical prescriptions by a doctor.
- To love stretching – a special set of exercises for muscle and ligament stretch marks.
- Tighten the abdominal muscles and buttocks during the day.
Features of strengthening the muscles of the bark of women
- The right shoes. No matter how much the representatives love the fair sex your image of “fatal beauty”, thinking about your health, high stiletto heels must be discarded. This unchanging the attribute of femininity is only allowed occasionally for “going to light. “However, one does not need to go to extremes and change shoes in sneakers. A small 5-centimeter heel for women is useful. So, the stomach automatically retracts, the shoulders straighten, buttocks are selected.
- Targeted abdominal and hip muscle tension throughout the day (absolutely optional in the gym, this can be done in office, if there is a free minute) for women more effectively, than for men. So, the tension of the abdominal muscles (naturally, not one-time) invariably leads to the disposal of loose fat deposits, which in women are located on the surface. Men’s but fat deposits are denser, located deep, corrected only by active physical activity and nutrition. The muscle tension of the female buttocks has a nice bonus in the form of training the muscles of the perineum, which will definitely be noted partner during intimacy and prepare the body for pregnancy and childbirth.
- To avoid complications, it is not recommended to strengthen the muscles of the core women during the treatment of any gynecological diseases, and also pregnancy.
Core muscle training
To train the muscles of the core, they are used as exercises aimed at on separate muscle groups included in the core (only in thoughtful their combination, remember the danger of overloading one muscle!), and combined exercises:
- To strengthen the muscles of the press, classic preference is given. different twisting options.
- Squats include back extensors, thigh muscles, buttocks, abdomen.
- The muscles of the hips, legs, buttocks will be grateful for lunges.
- For pumping the muscles of the hips, legs, lower back, deadlift is good. True, these exercises, like bench presses, are more recommended for men, t. To. In addition to the muscles of the cortex actively develop the muscles of the chest, shoulders, hands. Women should better replace them with pull-ups.
- Exercises to stabilize your body in space.
Core exercises
Inconvenient positions that require some time, perfectly train all the muscles of the core. Most effective are:
- variations of planks;
- various bridges, especially with emphasis on one leg;
- body groupings – ideally perform such exercises on fitball;
- alternately lowering the legs from the supine position;
- imitation of running from the “lying position” position.
The program for training core muscles
The program for training the core should be made to increase muscle loads:
- Introductory exercises – cardio, stretching, “thoughtful” doing exercises for developing a core with a small amount reps and one set. The purpose of this phase is to prepare organism to new loads, develop an initial schedule training sessions.
- Getting rid of excess body fat – correction nutrition, active exercise.
- The stage of muscle hypertrophy, i.e., their increase in volume.
- Strength exercises with varying degrees of load.
How to build muscle muscles?
Secrets of a competent program for effective muscle pumping bark:
- Alternating strength exercises, strengthening various core muscles, cardio exercises and stretching.
- Change exercise technique, use more their complex variations.
- Work on the load of each exercise (increase in speed fulfillment, number of repetitions, reduction of rest time between approaches).
- Do not dwell on the current training program. It is necessary to dilute it every few months with several new exercises.
And here is a video with a set of exercises for muscle training bark:
Cor is the muscular corset of the entire human body. Strong muscles the cortex will not only prevent spinal health problems and internal organs, but also give the body strength, speed of movement, flexibility. Women will be doubly grateful for unsurpassed grace and perfect posture! Stress Your Muscle Stabilizers correctly! Train with pleasure! Enjoy the new a beautiful, healthy body!