Core Training: Functional Training

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Core training is one of the most important exercises of so-called functional training. You may have noticed that core training is very widespread in courses and workshops for fitness practitioners and professionals. This is for good reason: in almost every free form exercise (dumbbells, wires, bars) core muscles are stimulated, and if this body part is not fit the loss of motor control and efficiency increases the risk of lesion and muscle damage. Thus, a well-kept and robust trunk is vital for high load workouts. Here are 5 exercises for strengthening you core muscles.

Barbell Squat

Squat is a compound movement exercise that works a myriad of muscles of your core, thighs and buttocks. There are many variations of form, but this will discuss classic barbell variant.

Preparation: Position the bar at the back of your
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Keep an equal distribution of weight between the front of the foot and the heel. The flexibility of the hip and ankle are important for the proficiency and safety of this workout. It is recommended to inhale as you crouch down and exhale as you rise.

Crunch

Another very good and popular exercise for your core, particularly the abs and obliques.

Preparation: Lie supine, that is, back down on the floor. Place your hands behind your neck or head. Bend your knees and plant your feet on the ground.

Execution: Bend your waist to raise the upper part of your back from the floor. Keep your lower back in contact with the ground and lift the upper trunk as much as possible. Then lower down again until the back of your shoulders comes into contact with the floor. Repeat for the desired number of repetitions.

Note: Some people may need to keep their neck in a neutral position while maintaining a space between the chin and the sternum. You can make the exercise easier by placing your arms in front of your head or more difficult with the arms behind the head.

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