Sabias que tu centro de gravedad es el core, por lo que una musculatura fuerte facilita los movimientos funcionales que realizas en el día a día, te mantiene saludable y sin dolores. Siempre deberías involucrar el core en cada entrenamiento,ya que simplemente un dia cualquiera inconcientemente el core esta activo en esos momentos en que estás cocinando de pie o simplemente cuando te sientas en el trabajo.
Did you know that your center of gravity is your core, so a strong musculature facilitates the functional movements you perform every day, keeps you healthy and pain-free. You should always involve your core in every workout, because just on any given day your core is unconsciously active in those moments when you're cooking while standing or just sitting at work.
Hola amigos de la comunidad Fulldeportes, un cordial saludo, hoy les traigo una super rutina para fortalecer lo que se conoce como "core" o "zona media". Es muy importante tener esta zona fortalecida, porque es el centro del cuerpo humano, donde pasan todas las fuerzas que realizamos, y tener un core débil, nos puede traer muchos problemas como las lesiones.
Hello friends of the community Fulldeportes, a warm greeting, today I bring you a super routine to strengthen what is known as "core" or "middle zone". It is very important to have this area strengthened, because it is the center of the human body, where all the forces we perform, and having a weak core, can bring us many problems such as injuries.
TYPES OF EXERCISES TO BUILD A STRONG AND POWERFUL CORE.
- This routine is based on and organized to engage the entire core muscular system and bring it to the critical point for more and better core work let's start with
- Isometric planks
- Spider-Man Plank (Knee to elbow)
- Midpoint Lift Plank
- Lateral Plank (Left and Right)
- Lateral lifting both
- Leg raises
INTRUCCIONES
INSTRUCTIONS.
- Each routine is executed in a sequence (i.e. you start one, once finished you immediately jump to the next one until you finish the complete thirst of the 6 exercises)
- You have a rest time of no more than 40 minutes for each routine.
- The more precise you are in taking the recommended rest time, the more effective the workout will be, since it activates the cardiovascular system and you will see the oxidation of fat (commonly known as fat burning).
- Breathe well, it is good to listen to how you breathe and you will see that you will improve.
- Full hydration for each routine
Lo principal que deberíamos destacar es el efecto beneficioso que un core entrenado tiene sobre las disfunciones del suelo pélvico
Pero entrenar el core no significa trabajar solamente el músculo transverso, sino también el diafragma, tomar conciencia de su ritmo, su conexión con el suelo pélvico (el denominado diafragma pélvico en Yoga), practicar la respiración diafragmática, aprender a relajarlo para relajar al mismo tiempo los músculos del suelo pélvico
Porque la salud de cualquier músculo no se basa solamente en conseguir un grado adecuado de fuerza y tono, sino también una adecuada elasticidad y conseguir controlar tanto su contracción como su relajación, de allí es lo que siempre les hablo del sistema controlado.
Benefits of core training.
The main thing to emphasize is the beneficial effect that a trained core has on pelvic floor dysfunctions.
But training the core does not only mean working the transverse muscle, but also the diaphragm, becoming aware of its rhythm, of its connection with the pelvic floor (the so-called pelvic diaphragm in Yoga), practicing diaphragmatic breathing, learning to relax it in order to relax the pelvic floor muscles at the same time.
Because the health of any muscle is not only based on achieving an adequate degree of strength and tone, but also an adequate elasticity and control both its contraction and relaxation, so I always talk about the controlled system.
CREDITOS
CREDITS
- This content is original of my authorship.
- The images were taken with my phone and edited with my creativity.
- The images were edited from the Inshot app.
- The banners were edited with the [Canva] editor (https://www.canva.com/).
- The video was edited in the Inshot editor app.
- The image shown in the video referencing the muscles that work the core area was extracted from Brainly
- The background instrumental from minute 0:00 to minute 5:00 was extracted from the channel M Max is copyright free.
- The background instrumental from minute 5:00 to minute 5:09 is extracted from the channel HeGotLetras is royalty free.
"Nos vemos en la proxima entrega"
AQUI ENTRENAMOS MENTE Y CUERPO CON WEE'FIT
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