Webster defines the term "core" as, "the central or most important part of something". In reference to the core of our bodies I think this definition is delicious. Ever heard the term "core values"? Or what about someone saying they've been "cut to the core". That's deep. What I'm trying to do here is stress just how important this core of our bodies actually is. Before we get to the nitty-gritty (Nacho Libre voice), let's discuss what exactly I'm talking about.
Most folks are going to hit the gym for their "ab" work, and end up doing a thousand crunches, then walk away feeling like they've dominated their "core". There's one simple, yet GIGANTIC problem here. If you pop the hood of a vehicle, and check out it's "core", you'll find a million different parts, each of which as valuable as the next. Everything has it's purpose, and works together as a core system to create that wonderful driving experience that we all take for granted. In the same respect, the core of our bodies is a slightly complicated system, made up of many different parts, all important, and all working together to get us moving and keep us safe.
The National Academy of Sports Medicine (NASM) defines the core as the Lumbo-Pelvic-Hip Complex (or LPHC), with the Thoracic and Cervical Spine. This is where all movements begins, and is responsible for creating proper muscle balance throughout the body. Rather than try and explain the 29 muscles that make up the LPHC, let's just put them into 2 groups: The Movement System and The Stabilization System. These groups are pretty self-explanatory, one group provides the movement while the other group stabilizes that movement. Imagine if you had great movement muscles with no stability. You're just asking for injury. What about having incredible stability muscles with no movement? That would give you that great taxidermy look.
Movers vs. Stabilizers
Movers that you will usually hear about are: Lats, Obliques (external), Erector Spinae, Hips, and Hamstring Complex (yes, your hammies are considered in part of your core as well). You build these muscles with your sweet 1,000 oblique twist sets, followed by Lat Pulling everything you can (as opposed to a few pullups), and maybe throwing in some leg curls. That's all fun and good, but if these movers don't have stabilization help, it's only a matter of time before we do more damage to the spine.
Stabilizers you may know about are: Transverse Abdominis, Oblique (Internal), Pelvic Complex. The average gym-going individual will take care of these muscle groups with side planks, russian twists, and side bridges. Designing your core training sessions with stabilizers in mind will not only help you perform better, but will also keep you much safer.
The bottom line, if you've learned nothing else from this post, is to recognize that the core is an intricate system of both mover and stabilizer muscles. Both of which need to be properly trained and maintained to ensure the best muscular performance and injury prevention. So next time you hit the gym, maybe cut back a little on the focus on the 6-pack, and work all around your core. Trust me, when everything is working together properly, the 6-pack will come.
As always, should you have any questions, comments, concerns, or your looking to start training, shoot me a call/text/email/etc. I'd love to hear from you.
Stay Strong,
Chad
No comments:
Post a Comment