HAPPY MONDAY!!

by

TODAY’S TIP WAS INSPIRED BY THIS MORNING’S LEG CLASS…

Lots of heavy lifting is required to gain strength and muscle size in your legs, but how you approach the journey to achieve this will make all the difference between getting there safely or being plagued with injuries along the way.

STRONG LEGS REQUIRE A SOLID FOUNDATION!
Do not overlook the part of your body that holds it all together – your CORE!  Anytime you use your arms or legs during physical activity, whether it be to throw, lift, push or run, your core muscles are firing to stabilize your spine.  This is necessary to allow the transfer of power.  In addition to stability, the core is what generates rotational power used in throwing, kicking and punching such as in kickboxing, soccer and baseball.  The stronger the core, the more power you can generate, the better you will perform.
Above all, having a strong core will minimize your risk of injury when trying to get strong.

WHAT GOOD IS A STRONG TREE BRANCH IF ITS TRUNK IS WEAK? 

What exactly is your core anyway?   The core can be defined as the lower trunk musculature. The major muscles of the lower trunk musculature are the rectus abdominis (“six-pack”  muscle), the external and internal obliques, the transversus abdominis (deep internal abdominal muscle) and the erector spinae (lower back muscle).

 

frontboth

 

WHAT SHOULD YOU DO TO STRENGTHEN THIS REGION?

Here are a few exercises you can perform to get your core right!  You will surely recognize them as we regularly integrate them into our workout routines.

1.  PLANK
plank

2.  SIDE PLANK

side

 

3.  SUPERMANS (laying on stomach)
variatio
…a variation of

variation

4.  BACK BRIDGE

back

5.  OBLIQUE TWIST
twist

HAPPY MONDAY!
Train hard & train smart,

Rima A.

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