What is the essence of anatomy?
refers to the basic anatomy of the body minus the legs and ruke.Glavni muscles involved in these core areas include the abdominal muscles, middle and lower back muscles (external and internal obliques, tranversus abdominus, rectus abdominis, multifidus, erector spinae (sacrospinalis), longissimus thoracis and the diaphragm. less muscle distributed peripherally and include latissimus dorsi, gluteus maximus, medius minimus ii trapeze.
What are the core functions?
is the core function of stabilizing the rib cage and pelvis during dynamic pokreta.Učinkovit core helps maintain the normal length, the relationship between muscle tension core, maintains normal muscle strength and coupling optimizes arthrokinematics. It also ensures optimal performance throughout the entire kinetic chain movements provide a dynamic stabilization of the acceleration and deceleration of movement and stability of the proximal extremities as well.
It is also involved in the provision of internal pressure to expel the substance from the abdominal cavity (the passage of feces, air, and vomiting). Women employ the core muscles to work and delivery (especially tranversus abdominus). Weak core muscles in the pelvic area can result in either urinary or fecal incontinence, or both. In summary, the core muscles needed for :-
O Push
on raising
O excretion
The birth
core is involved in most full-body functional movements, especially in sports activities and determines to a large extent, people držanje.Core muscles to align the pelvis, spine and ribs of the individual to resist a force, static or dynamic.
What are the objectives of the core muscle training exercises?
The objectives of the core muscle training should include :-
v Spinal stabilization to ensure proper coordination and control of the spine and use or restore the strength, endurance and neuromuscular control of the main core muscles to control and protect the spine from injury.
v Facilitate a balance and muscle functioning of the whole kinetic chain.
v Improve neuromuscular control and increased neuromuscular efficiency throughout the entire body and ensure effective positioning of the body during sports activities and at rest.
Guidelines for exercise choice
exercise should be such that it will be safe, challenging, proprioceptively rich, to ensure stress in multiple planes, to be specific activities, including multi-sensory environment and be a gradual and continuous functional (ie, slow to fast, simple to complex, low power to high power static to dynamic, known and unknown, etc.)
Exercises :-
There are different types of exercises designed to train the core muscles and guidelines for the selection of some of them gave up. These exercises may include :-
° McGill stability exercises
° Pilates exercises
° swiss ball program
° Balance Board
° shoe training program
and many more, for abdominal muscles like the rectus abdominis, internal and external obliques, they can be trained using the abdominal discharge technique. This involves the athlete lies on his or her back in a neutral position, he / she is instructed to relax the stomach muscles, bend your knees and slowly exhale while, pull the lower abdomen inward, as if trying to push the umbilicus (belly button) to the floor. It is common practice known as zipping up maneuver. This technique can be combined with other exercises involving the lower extremities, such as straight leg raises and knee to chest vježbe.Sportaš must always remember to start with the stomach emptying technique before adding limb motion exercises.
It is important to note that abdominal exercises are an important part of any program for basic training, for example, makes up a large part of coordination and control exercises that are designed to help the body proprioceptive system of coordination of muscle control in order to prevent injury during movement or when collide in an external force such as is the case in some sports (egrughy ).
Author: Ola Suye
