Strength training is the use of resistance to muscular contraction to build the strength, and an anaerobic endurance and size of skeletal muscles. There are many different methods of strength training but the most common is the use of gravity or elastic forces to oppose muscle contraction. Strength training is a major component of physical fitness. It is essential for atheletes and other sports persons to undergo it in order to develop power and promote the overall well being of the body .
Core Strength Training is required to increase the efficiency of smaller and deeper stabilizing muscles around hip and pelvis.Emphasis is led on the transverse abdominus, deep lumbar muscle and small pelvic muscle.
Core Strength Training improves the stability of the whole body .It is the ability to gain maximum strength by enhancing the ability of the core muscles to work in an efficient and coordinated fashion to maintain the correct alignment of the spine and pelvis while the limbs are moving.
The goal of Core Strength Training:
This type of training focuses on getting the perfect posture and alignment while performing various movements. It traps the athelete’s ability to produce stability during the sporting event rather than just performing in the gym. It enables athletes to become more aware of how their bodies work and which muscles need to be trained while performing a particular activity. The core region consists of more than just the abdominal muscles. It aims at targeting the all the muscle groups that stabilize the spine and pelvis. These muscle groups are critical for the transfer of energy from large to small body parts during many sporting activities. The muscles of the trunk and torso work in coordination with each other to stabilize the spine, pelvis and shoulder girdle. This enables the limbs to move in powerful strokes that are controlled.
Benefits of Core Strength Training:
Core training has a number of benefits and is a much talked about program in the fitness industry.
It improves the efficiency of movements.
It improves body control and balance.
Systematic training improves the overall fitness level of the athletes.
It increases the output of strength of the core muscles as well as the peripheral muscles such as the shoulders, arms, and legs.
It reduces the risk of injury by enabling the core muscles to act as shock absorbers during jumps, rebounds etc.
It improves stability and performance
It reduces various back problems by stabilizing the back muscles and the abdominals by various isometric and strength exercises.
Equipment used for core training
There are various types of exercise equipments that help strengthen the core muscle region of the body. These include medicine balls, stability balls and balance boards.
Core Training exercises:
The various core training exercises include prone bridge, supine bridge, pelvic thrusts, Russian twists, dumbbell lunges, lat pull downs, leg presses, squats, crunches, regular lunges, back extensions, dead lifts, chin ups etc.
Tips for performing core exercises:
Warming up: Warming up is necessary for the body because it prepares the muscles for training. Warming up prevents injuries, raises the pulse rate and increases the temperature of muscles.
Consistency: The complete program for gaining strength should be done regularly in order to avail maximum benefits. If an individual does not perform these exercises regularly he may get out of shape and not benefit from the program at all.
Overload: The principle of overload should be followed for achieving maximum gains.
This includes gradually increasing the number of workouts and weights per week. This may also include adding more distance or increasing the duration of exercises. Overload can be achieved by increasing the intensity, frequency and duration of workouts.
Before performing any of the exercises related to strength training it is important to consult a registered medical practitioner in order to determine if your body has the potential to handle the pressure involved in carrying out these exercises or not. You must also discuss any ailments you might be suffering from such as diabetes, coronary heart disease, high blood pressure, asthma etc. with your doctor before performing any strength exercises to avail maximum benefits.
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