Add these highly effective movements into your training and take your core training to the next level.
What are the Core Muscles?
The core muscles refer to the group of muscles that are located in the abdomen, lower back, hips, and pelvis, and work together to stabilize and support the spine and pelvis.
These muscles play a vital role in maintaining proper posture, balance, and stability during movements such as bending, twisting, and lifting.
The core muscles include:
- Rectus abdominis: This is the muscle that is commonly known as the “six-pack.” It runs down the front of the abdomen and is responsible for flexing the trunk and bringing the ribs toward the pelvis.
- Transverse abdominis: This is the deepest layer of abdominal muscles and acts like a corset, wrapping around the waist to provide stability and support.
- Internal obliques: These muscles run diagonally upward from the hip bones to the lower ribs and work together with the external obliques to rotate and bend the trunk.
- External obliques: These muscles run diagonally downward from the lower ribs to the hip bones and work with the internal obliques to rotate and bend the trunk.
- Erector spinae: This is a group of muscles that run along the spine and help to extend the trunk and maintain upright posture.
- Multifidus: These muscles are located deep in the back, next to the spine, and help to stabilize the vertebrae during movement.
- Gluteus maximus: This is the largest muscle in the body and is responsible for extending the hip joint and rotating the thigh.
Together, these muscles provide the foundation for many movements and activities, and strengthening them can improve overall physical performance and prevent injury.
Why is a Strong Core Beneficial?
Having a strong core is beneficial for several reasons:
Improved posture: The core muscles are responsible for stabilizing and supporting the spine, which helps to maintain good posture.
Reduced risk of injury: A strong core can help to stabilize the body during physical activity, reducing the risk of injury to the lower back and other areas.
Better balance and stability: The core muscles play a vital role in maintaining balance and stability during movements such as standing, walking, and running.
Improved athletic performance: Many sports and physical activities require a strong core for optimal performance, including running, jumping, and lifting.
Relief from lower back pain: Strengthening the core muscles can help to alleviate lower back pain by providing support and stability to the spine.
Improved digestion and breathing: The core muscles are also involved in the process of digestion and breathing, so strengthening them can improve these bodily functions.
Having a strong core can improve physical performance, reduce the risk of injury, and enhance overall health and well-being.
There are many YouTube channels dedicated to calisthenics, which is a form of exercise that uses bodyweight movements to build strength, improve flexibility, and increase endurance. One of the most popular and well-known channels is the Calisthenics Movement channel.
The Calisthenics Movement channel was created by Alex and Sven, two calisthenics enthusiasts from Germany. Their channel features a variety of videos that demonstrate different calisthenics exercises, workouts, and training tips. They also offer tutorials on how to improve technique and form for various movements such as pull-ups, push-ups, and handstands.
Video – 3 Exercises Better than Sit Ups
What is Muscle Hypertrophy?
Muscle hypertrophy refers to the increase in the size or volume of muscle cells, resulting in an increase in muscle mass. This process is commonly known as muscle growth and is a result of an increase in the number of myofibrils (the contractile units within muscle fibres) and the amount of sarcoplasm (the fluid within muscle fibres).
Muscle hypertrophy can be achieved through various forms of resistance training, such as weightlifting, bodyweight exercises, or resistance band exercises. The process of muscle hypertrophy is typically achieved through a combination of mechanical tension, metabolic stress, and muscle damage.
Mechanical tension is created when a muscle is placed under load or resistance, which causes the muscle fibres to produce force to overcome the load. This force stimulates the muscle cells to grow and adapt to the stress.
Metabolic stress is created when a muscle is worked to the point of fatigue, causing a build-up of metabolites such as lactic acid, which can lead to muscle growth through increased protein synthesis.
Muscle damage is caused by the microscopic tears in muscle fibres that occur during intense exercise. This damage triggers an inflammatory response that leads to muscle repair and growth.
It is important to note that muscle hypertrophy can occur through a variety of training protocols, including high-intensity training, low-intensity training, and high-volume training. However, the specific protocol used will depend on individual goals, preferences, and fitness level.
Why is Sleep Vital for Muscle Growth?
Sleep is essential for muscle growth and recovery for several reasons:
Hormonal regulation: During sleep, the body produces higher levels of growth hormone, which is essential for muscle growth and repair. Additionally, sleep helps to regulate levels of cortisol, a hormone that can break down muscle tissue.
Muscle recovery: During sleep, the body undergoes processes of muscle repair and growth, including protein synthesis, which is essential for muscle recovery after exercise.
Energy restoration: Sleep is also important for restoring the body’s energy levels, which is necessary for physical performance during exercise.
Mental focus and concentration: Sleep is crucial for mental focus and concentration, which can improve workout intensity and help to avoid injury.
Inflammation reduction: Lack of sleep can increase inflammation in the body, which can hinder muscle recovery and growth.
It is recommended that adults aim for 7-9 hours of sleep per night to support optimal muscle growth and recovery. Additionally, maintaining a consistent sleep schedule and creating a sleep-conducive environment can help to improve the quality and duration of sleep.
- Abs-and-athletes: Dusan Jovic and Mueen Agherdian on Unsplash