Finding cubes on the press, correct and beautiful posture, strengthen your back muscles, get rid of problems with the spine - all this can be achieved with the help of core training. These workouts are loved by athletes and non-professionals alike, as they perform the widest range of tasks. What is core training, what muscles do they use, and why are they so important?

Even if you have never come across the concept of "core muscles", you feel their action all the time: when you walk, keep balance, take something and make any effort to move or perform an action with your arms or legs. By training all the time, you know for sure how important core training is to achieving results. Well-developed core muscles will allow you to create a beautiful figure and achieve success in any sport. In addition, it is designed to strengthen the most important muscles of the body - the muscles of the back and spine.

What are core muscles?

The concept of "core muscles" originates from the English "core" - core, core, center. The muscles of the core include the muscles of the middle of the body - the rectus and oblique muscles of the abdomen, the muscles of the buttocks, the adductors, the latissimus dorsi, the trapezius muscles. The group includes infraspinatus, muscles straightening the spine, transverse abdomen, pelvic floor muscles, diaphragm, iliopsoas and others.

The importance of the core muscles can be enumerated for a long time, we will voice the most important.

1. Allows you to maintain balance.
2. Maintain internal organs in accordance with anatomy, maintain intra-abdominal pressure
3. Protects against the appearance of a hernia
4. Responsible for the distribution of the load during movement, action
5. Helps to carry out an action that requires force, push
6. Perform any action that requires coordination
7. Well-trained core muscles allow you to do weight and body weight exercises safely and correctly.

Thus, the presence of the abdomen, the health of the spine, hip joints, the absence or presence of diseases of the genitourinary system, digestive and excretory systems will depend on how developed the muscles of the core are. With trained muscles, you can avoid displacement of internal organs and the appearance of hernias.

Types of core workouts

Low-core workouts or ft-core workouts will help you to pump the necessary zones in the fitness club. Both are classified, however, the low-core emphasizes the development of the lower body. Trainings are carried out in a group and will be useful for people of any level of training, you should only warn the coach in advance, having consulted with him about the load.

You can also do it yourself, doing some simple exercises:

1. Various types of planks. Lateral, with raising an arm or leg, p.
2. Bridges.
3. Do hyperextension in the gym.

It is useful to constantly monitor your posture, ride a bike, swim, walk. To maximize the effect of training, it is recommended to combine it with physiotherapy and massage.

How to train your core muscles?

Follow the rules:

• Review your diet and get rid of excess body fat. Stick to your drinking regime.
• Start with cardio training, stretching, gradually moving on to the main exercises, do not strive to immediately complete the maximum number of approaches.
• Constantly alternate types of load, do not give up cardio, stretching, in favor of strength.
• Gradually increase the number of sets, speed of exercise, rest between sets.
• Do different variations of the same exercise, make it harder.
• Periodically add new exercises to the training program, experts recommend doing this at least once every two months.

The benefits of core training

What happens if you exercise regularly?

• You will see cubes on your stomach, it will become easier to lift weights, your stamina will increase, and it will become easier to do twisting and bending.
• Metabolism will improve, especially if you exercise in the morning.
• The back will receive additional muscle support, which will reduce the risk of injury and ease pain. A beautiful posture will appear.
• Stamina will increase and the ability to maintain balance will improve.
• Working out the muscles will relax them and have a beneficial effect on the nervous system, reduce the level of anxiety and stress.

Monotony is boring, it's a fact. If you worked out in the gym, carried dumbbells, swam, jogged in the morning, walked on the steppe, try core workout. Here you will not only have to work with muscles, but also keep balance, and this is already a variety.

The word "core" in translation from English means "core". Kor is a special board developed by Reebok. In order to resist it, it is necessary to tighten the muscles of the whole body, including those that are usually not involved in other activities. Thanks to this, both the body and the vestibular apparatus are trained. But this is later, and first you need to be able to resist on the bark. More precisely, it is easy to stand on this board, but to jump clockwise and against it, turn in different directions, raise your legs and arms (forward, backward, to the sides, first performing movements alternately, and then in combination), squat on two and on one leg, etc., etc. is quite difficult. But this is at first. Then you will jump like a real stuntman or acrobat. Basically, balance is pretty fun. Feeling - as if you are back in childhood and are learning a new game. You are guaranteed a good mood. If you don't succeed, don't be discouraged: no one in the gym can perform all the movements as perfectly as a fitness instructor. The most important thing is to listen to the coach and do the exercises correctly, straining your abdominal and back muscles.

Core workout lasts an hour. It combines cardio and strength exercises, which means that during exercise you can both lose weight and put your muscles in order. First, there are exercises on the bark. In order to complicate them, dumbbells or resistance bands are used. This is followed by the strength part, and the coach can focus on working out different muscle groups, but training the muscles of the press and back is a mandatory program.

What you need to know about core training

* This is a speed-strength form of fitness that combines cardio and strength exercises for all muscle groups.
* The lesson is held on an unstable board, which is attached to the legs. Height and incline level are adjustable depending on the weight and height of the person. During training, dumbbells, resistance bands, body bars, light bars (to load the muscles) and balls (to bring a play element and develop coordination of movements) can be used.
* The main task is not only to maintain balance, but also to put pressure on the surface of the board, making efforts and involving the muscles of the trunk in the work. If the exercises are performed correctly, then small muscles will be involved, which are not worked out in regular aerobics classes.
* During training, you need to concentrate on the muscles of the abdominal and back and in no case relax them (the stomach should be tucked up, the back - "hard"). Movements on the bark should not resemble dance moves. You need to press on the board not with one foot, but with the whole mass, trying to keep the center of gravity in the middle.
* There are no contraindications for this workout. It is suitable for both beginners and trained people. The first ones perform a simplified version of the exercises, the second ones - more complex and intense, giving better results.
* Core training teaches you to keep all the muscles of the trunk in tension. This skill will come in handy in any other strength or cardio workout.
* The trick of fitness is the development of balance. Moreover, you will learn not only to keep balance on an inclined surface, but also perfectly work out your abdominal and back muscles. In addition, during exercise, the muscles of the legs and arms are trained.
* An additional plus: the movements on the bark are quite simple. If it is difficult to maintain balance the first time, then it is quite easy to understand what needs to be done for this.

The unstable core platform is a suitable option for home workouts, optimizes workouts and increases productivity, enhances the effect of exercises on the figure.

The safety of the Reebok exercise machine makes the core platform child-friendly. The simulator comprehensively works out the muscles of the body and in terms of efficiency competes with training in specialized fitness rooms, where classes are conducted under the guidance of a professional instructor.

Reebok took a responsible approach to the manufacture of the platform, used modern technologies for developing sports equipment, and offered a simulator that will become the basis for a dozen types of activities.

The Reebok core board has a serious list of advantages:

• The board functions in two "modes" - as a balancing board and as a static step trainer, recognized as a classic in the world of fitness;
• The choice of the training mode occurs through a switch, the platform changes the static to balancing;
• Instability of the structure simultaneously with muscle training develops a sense of balance;
• The choice of classes consists of classic aerobics, selected types, Pilates, strength training, stretching and other types of exercises;
• Reebok's well-thought-out core platform features a dense rubber coating that prevents feet from slipping in sneakers or bare feet, calves, arms involved in a particular exercise;
• Transportation is provided - using a special handle;
• Reebok paid special attention to striking design combined with items for rest and recovery after training.

How to use

The Reebok board acts as a balancing platform, tilts in all directions at different angles, and rotates when the weight is properly distributed. The lack of a stable position of the platform allows you to achieve additional load during training.

Before starting training, the degree of load on the body is regulated. Then they try light exercises for torso rotation, for maintaining balance, which help to feel the platform and get used to its movement.

When doing yoga or static fitness that does not require mastering balance, the static platform mode is used without additional training. It is better for beginners to start with static types of training, and then move on to the development of the vestibular apparatus.

At first, the basis that maintains balance will be a vertical support or any handrail, which is convenient to grasp when performing the exercise. Advanced users will then be able to make it harder with the ball, which, by taking up the arms, leads to loss of balance. Now balance will have to be kept by muscle tension.

Who suits

A movable board is used for different activities, but it is a necessary trainer for:

• Lovers of active fitness or aerobics with fiery music;
• Basketball and volleyball players, as well as other participants in sports games;
• People with back diseases, which need to be developed with constant stress;
• Dancers, especially those who go in for sports dancing;
• People with poor motor coordination;
• Light exercises are suitable for children who need to develop balance and coordination.

Exercise options

For an easy warm-up on the platform, simple exercises are performed:

• Lunges: one leg stands on the platform, resting on the toe, the other on the floor across the entire foot. From the starting position, it is necessary that the knees bend at right angles. Repeat the exercise on each leg 15-20 times;
• Back muscle training: they lie on a static platform with their stomachs, rest their toes on the floor and raise the body 20-25 times;
• Abs workout: from a prone position, they turn over onto their back, under the lower back there is a platform, the heels rest on the floor. In this position 20 times, without helping hands;
• Bridge: from a supine position, take an emphasis with your hands and arching your back to stand in a bridge. The presence of the platform makes the exercise easier, but does not reduce its effectiveness;
• Twisting: in a static position of the platform, keep balance in a prone position with your stomach on the board with a raised body and legs torn off the floor. Turning, right hand touch the opposite leg, then left. Repeat the exercise 20 times;
• Push-ups and jumping: the dynamic component of charging is performed according to the standard scheme (jump, squat, support in a push-up position and jump again).

Complex training for the muscles of the whole body on the core platform was developed by a physiotherapist, which determines the positive effect of training.

Through training, muscles are strengthened, excess weight disappears, balance and flexibility develops. The options for using the rotating platform are limited by your only imagination.

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What is Core:

Core – board Is a revolutionary development of physiotherapists at Reebok University (London). This is a novelty for our country, which has already become a classic of the foreign fitness industry, along with other programs of the "golden fund of aerobics" previously developed by Reebok University, such as Step, Slide, Cycle.

Word Core translated from English means the core, the inside, the core. From the name itself it is clear that Core training primarily strengthens the muscle corset - our core, with particular attention to small muscle groups such as the abdominals, pelvic muscles. Lesson Core will help you form a strong core of posture, develop coordination of movements and a sense of balance. As stated earlier, Core board Is a unique opportunity to combine aerobic and strength training. Program Core refers to functional training. All exercises performed on the board are aimed at using and developing the functional properties of muscles, i.e. those properties that are given to man by nature. This type of training rebuilds your body, involving every single muscle in the work (especially the inner muscle layers) and in the most natural way prepares you for all sorts of real life cataclysms. Such training is often referred to as neuromuscular training. This is a sure way to learn how to control your body in any situation. One more important fact should be noted - during Core training, a sufficiently large number of calories are burned, which allows us to call this type of physical activity high-intensity.

• Core is an oval board on a stand that is unstable. While on the board, you balance all the time and do your best to maintain balance. All exercises on the Core balance board are based on this principle.
• length - 88 cm, width - 67 cm, height - 15 cm
• the board rotates and changes the angle of inclination in all directions
• has 2 levels of resistance to change the stability of the platform. Switching is carried out quickly and effortlessly with a stop valve. The first level makes the board more mobile, which makes it harder for the student to maintain balance. The second level - to reduce the mobility of the board, is used, as a rule, by tall or overweight people.
• the board cover is made of special rubber, which ensures maximum grip of the foot with the board surface.
• durable rubber stops prevent the board from moving on the floor, regardless of the surface
• there are additional holes on the edges of the board for working with resistance bands, which allows you to perform both aerobic and strength sessions with the board. Especially for these purposes, Reebok University has developed resistance bands (also called rubber shock absorbers or resistance tubes) with a textile insert in the middle to avoid rubbing the rubber in the grooves of the board. It should be noted that the handles of the Reebok expander are made of soft plastic and neoprene, the tubes are made of natural high quality latex, which allows them to stretch more than 4 times. There are 3 levels of shock absorber resistance for people with different physical fitness.
• there are holes in the board stand for easy portability.
• one of the advantages of the Core equipment is that it can be used for both group and personal training, as well as for physiotherapy training.