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A long time ago, functional training began to become “fashionable”, and more specifically core training. It began to be a fashion, aesthetic changes were the main claim of this training, but the health improvements and especially in the day-to-day life of those who trained in this way began to be seen from another perspective by the client.
The so-called CORE is more than a region of our body. Etymologically CORE means nucleus, center, or middle zone. From the point of view of physical activity, the “CORE” refers to the muscular complex located in the central part of the body (lumbopelvic region) that includes 29 muscles that stabilize the spine and the abdominal region and includes muscles of the abdomen, back, posterior and anterior part of the hip, pelvic floor and diaphragm. The joint action of these structures allows adequate control of body stability and the execution of tasks performed by the upper and lower limbs, in a combined or sequential manner. Therefore, more than a purely anatomical concept, it must be understood as a functional concept that encompasses muscular, osteo-ligamentous, and neural control structures related to the mentioned region.
From the anatomical – functional point of view, Segarra makes it very clear, but it went from being a functional training to a philosophical point of view, “the Core, the center from where any movement starts” that is, we take a glass from the closet, and from the core, the movement begins anchoring the different joint points. This philosophical point of view comes from Pilates.
Functional core work is important both for people who want a better quality of daily life and for athletes. More efficient transmission of forces is generated between the lower and upper extremities, as it has a more solid point of support made up of the musculature of the middle zone.
- It translates into a greater ability to absorb impacts, such as jumping or rebounding.
- Actively collaborates in breathing during physical sports activities, without stabilizing the spine.
- Provides good body alignment, acting as a “block”, improving the transmission of forces mentioned above.
- Internal abdominal pressure is caused that keeps the spine stable, thus reducing stress on the lower back.
- It serves as a complement mainly for those who seek to prevent injuries without interrupting daily activities or training in a sport; Other objectives are to eliminate localized fat in the abdomen and hips, provided that it is complemented with cardiovascular work and adequate nutrition to the needs of each one.
Workout for Instability
The core training work is not traditional abdominal exercises, which only demands work on the rectus abdominis or obliques, the core is worked in its entirety, from the transverse to the pelvic floor, so it is vital to work in instability to activate the nervous system and correct posture due to the effect of said instability.
As we have said previously, the core is a bridge between the upper body and the lower body, so it is necessary to work globally through exercises that engage different muscle chains, and that the core is the reason for the stabilization of the body. Materials such as bosu, fitball, ot – bow, are materials of assisted instability, that is, materials that produce instability in an artificial way, another way of applying instability to core exercises, are the supports, that is to say, to the soft foot, one hand and one leg etc. Throwing exercises, or explosives, where explosiveness starts from the core.