Introduction to biomechanics


Core Training: The best and the worst

Core  Training:  The  Best  &  Worst-  Bicycle  maneuver
"How To Do The Core Exercises For A Perfectly-  Captain's  chair
Sculpted,  Lean  and  Sexy  Body!"
-  Crunches  on  exercise  ball
By  Oswaldo  Koch, Eng., MBA, Fitness Trainer
The WORST three abdominal exercises were: -
Did you know that your core is where allTraditional  crunch  and  sit-ups
movement in your body originates? The core
muscles of your body is your center of-  Exercise  tubing  pull
gravity. Strong core muscles - abdominal,
back and pelvis - provide support to your-  Abs  machines
spine for everything from walking, lifting
and standing to sitting. Strong core musclesWHY  MASTERMOVES  WORKS
are the foundation for sustaining health and
fitness, however they are often neglected.The Mastermoves basic hip exercises combines
Most people have weak core muscle, which arethe best abdominal exercises in a simple
the cause of many injuries, poor posture androutine that you can practice any time and
lower  back  pain  and  injury.anywhere. The Master Disk will help you
rotate your lower body through a controlled
By helping you to function better andrange of motion while keeping your upper body
improving your posture, an effective corestable. Additionally, the floor exercises
exercises program can help stave off painfulwill help you keep you back in perfect
and debilitating problems. The goal of corealignment while exercising your abdominal and
training is to work the area that supportsshoulder  muscles.
your trunk and spine. By creating a firm and
strong stomach, you will stabilize the spineIt takes only 10 to 15 minutes, however the
so it acts like a solid foundation forresult, like dancing your body for 3 hours,
sustaining a good body posture. Core exerciseis better core strength, a higher calorie
will also tone your torso and abs and keepburn, improved full body functional strength,
your lower back healthy, by improving yourbetter postures, beautiful abs, hips, thighs,
posture. Regardless your age or physicaland buns. You can do most of the exercises at
activity, it's crucial to develop strong corehome, office, hotel...virtually anywhere and
muscles because they comes into play, justanytime.
about  every  time  you  move.
Reducing your waistline and toning your core
There are sound and valid anatomical reasonsmuscles is important for facilitating your
for doing core strengthening, which are easybalance and body movements. Your core is
to see, once you understand the relationshipresponsible for flexing your body forward and
between the stomach muscles and the spine. Asideways, rotating it side-to-side, and spine
strong, stable core can make any sport, likeextension, as well as torso and pelvic
tennis, running, swimming, golf and skating,stabilization. Working your core with hip
easier. For example, if your spine acts as arotation makes your body to work much harder
powerful base for your legs, you will be ablethan when weight training on gyms and
to put more power behind each movement ofexercise  machines.
body with less effort. If your core is
strong, your lower AB muscles will be drawnBENEFITS
in towards the spine and help you sit up
straight. In essence, core training is anYour body's core - the area around your trunk
intelligent training structure, because itand pelvis - is where your center of gravity
strengthens weak muscles and imbalances fromis  located.  A  strong  core  gives  you:
the  inside  out.
" Increased protection and "bracing" for your
IMPORTANT  FACTSback
"Back injuries account for nearly 20% of all"  Controlled  movement
injuries and illnesses in the workplace in
North  America.""  A  more  stable  center  of  gravity
- The National Institute for Occupational" A more stable platform for sports movements
Safety  and  Health
" Better posture - our pelvis, lower back,
"Chronic back pain is said to account forhips and abdomen work in harmony. They
more than $2.5 billion lost to the Britishprovide support to your spine for just about
economy  each  year"any  activity.
-  The  British  Medical  JournalStrong core muscles provide the brace of
support needed to help prevent such pain and
"Cardiovascular Disease (CVD) continues to beinjury. If you want to stay fit for life, you
one of the leading causes of death andmust develop core strength. A weak core can
morbidity  among  adult."make be your worst nightmare - without core
strength, you are susceptible to poor
- Canadian Association of Cardiacposture, lower back pain and muscle injuries.
RehabilitationThe good news is that you can exercise your
core  any  time  and  anywhere
"Excess weight and lack of basic abdominal
strength put extra stress on the lower back;Our Core Exercises program is designed to
back injuries are still the second leadingstimulate your body's metabolism,
cause  of  work  absenteeism."facilitating healthy weight loss. How? The
main exercises are based on circular hip
- The National Institute for Occupationalmovements which alternated with shoulders and
Safety  and  Healthback exercises keeps your body in constant
motion. During these exercises, your heart
MUSCLE  MECHANICSrate stays gently elevated, strengthening
your muscles while burning the extra fat from
The primary back muscles are known as theexactly the right spots - around your tummy,
erector spinal and run from your hip to yourbottom,  and  upper  (inner  and outer) legs.
neck on either side of your spine, branching
off to attach at your ribs and spine; theseHOW  TO  DO  THE  CORE  EXERCISES
extend the spine. The quads, hip flexors, hip
rotators, hamstrings and gluteus are primaryTo successfully train your core muscles, you
core stabilizers. Core training includes anyneed a wide variety of exercises that target
body movement that works the abdominalthe muscles from many different angles. The
muscles often ignored by other exerciseMaster Disk and the Master Rod are portable
programs. These muscles, in particular, has atools, made of hardwood, designed to
starring postural role and is crucial in theaccomplish that. The exercises performed are
stabilization of the lumber spine because itlow-intensive but force the core muscles to
hugs your innards like a snug, muscularwork harder while maintaining proper balance
corset. The abdominal muscles and erectorand  body  posture.
spinal contract synergistically to stabilize
your torso (the basis of core training). TheThe Core Muscle Training Kit Â(R)
abs, which flex and rotate your spine,includes a complete weight loss and body
comprise the rectus abdominis and thesculpting system that has 2 innovative
external and internal obliques. Recommendedworkouts: Body Conditioning and Body Toning.
by sport scientists, physiotherapists andYou will start with slow and easy workouts,
osteopaths, core training is the mostand build up to challenging, calorie burning,
important training that quickly gets you backmuscle building workouts. Each workout should
to  basics.be done twice a day and takes 10 to 15
minutes depending on how many set of each
THE  BEST  &  THE  WORST  CORE  EXERCISESexercise  you  do.
The best ab exercises are surprisingly easy" The Body Conditioning program -- contains
to do. A study at the Biomechanics Lab at Sanexercises that will build the foundation for
Diego State University looked at a variety offlexibility, coordination, speed, strength
common abdominal exercises in order toand endurance. Once this foundation is in
determine what really works. The studyplace, you can proceed to the more advanced
compared 13 abdominal exercises, ranging fromMastermoves exercises demonstrated in the
the traditional crunch to more complicatedother  video  -  self  study  program.
activities,  using at-home and gym equipment.
" The Body Toning program -- helps you
Each of the 13 exercises was ranked forincrease your metabolic rate and burn fat so
muscle stimulation (measured with EMG) in theyou can lose unnecessary weight and develop a
rectus abdominus (the long, flat musclelean  and  beautiful  body.
extending the length of the front of the
abdomen) and the internal and externalMastermoves will help you develop 6-pack abs,
obliques (the long, flat muscles extendinga chiseled chest, outstanding shoulders,
along  the sides of the abdomen at an angle).great arms, and sculpted muscles from head to
toe. You can have a complete core workout,
The  BEST  three  core  exercises  were:with exercises that involve a variety of hip
motions--rotation, flexion and extension.



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