Surely you heard about the importance of Core work for triathlon performanceBut you may not know how to get to work. Read on for the basic exercises to get started in core strengthening.
Our proposal is based on isometric exercises, adapted to start from the lowest level and be able to progress to the final position. Before we start, we give you four basic tips for correct execution:
- Begins holding each exercise until you see you can't keep the technique of execution correctly, that is, do not hold out at the cost of compensatory positions due to fatigue.
- More is not better. A intermediate duration from 30 to 45 seconds It will be enough. When you have accomplished this, new challenges will come with less support, movement or unstable surfaces.
- Activate transverse and pelvic floor. To do this, perform a movement similar to when you cannot comfortably close a pants (activates transverse) while simulating containment and elevation of the sphincters (activation of the pelvic floor).
- Lends a lot pay attention to your lumbar curvature to avoid a "collapse" of it that causes all the tension to fall in that area.
Briefly, remember the basic guidelines for doing this type of exercise:
- Do no more repetitions or try to hold if you can't keep the technique run correctly.
- Start from Progressive form at number of repetitions or repetition time.
- Activates the transverse and the pelvic floor. To do this, perform a movement similar to when you cannot comfortably close a pants (activates transverse) while simulating containment and elevation of the sphincters (activation of the pelvic floor).
- Prevent your lumbar curvature from arching so that the tension does not fall on that area.
Do each exercise once and repeat everything until you achieve the whole circuit 4 times. We present you a lower level adapted modality for each exercise, so that you can start with the adapted version and progress to the end:
- Front iron
- Side iron
- Inverted iron.
- Front iron with hands.
- Front iron with change of supports.
- Side plate with elevation and rotation.
- Inverted iron with leg elevation.
- Bottom + side plate.
- Inverted iron with two supports.
- Superman pro.
- Front plate with support in fitball.
- Inverted iron with one leg.
- Cross with spin.
- Front plate with 3 supports.
- Inverted iron with leg flexion.
Support your forearms with a width similar to your shoulders, keeping your elbow aligned with your shoulders. Support the balls of your feet keeping your legs together. Keep your eyes towards the ground with the neck in extension of the spine. Initiation variant: supports the knees.
Support one of your forearms with the elbow aligned with the vertical of the shoulder. It supports the external lateral of one foot placing the other one on this one. Elevate your hip while maintaining a diagonal from your head to your feet. Stretch your free arm towards the ceiling. Initiation variant: supports one or both knees
Face up, support your hands on the vertical of the shoulders, with the fingers forward or outwards. Support the back of the heels and raise the hips to form a diagonal from the chest to the feet. Initiation variant: supports the sole of the feet.
In quadruped, support hands and knees at a right angle to the shoulders and hips, respectively. Stretch the opposite leg and arm and maintain the posture without arching the lower back. Initiation variant: starts with minimal elevation and progresses to horizontal
Front iron with hands.
Rest your hands on the floor with a width similar to your shoulders, in line with the shoulders. Support the balls of your feet keeping your legs together. Keep your eyes towards the ground with the neck in extension of the spine. Initiation variant: supports the knees.
Front plate with change of supports.
In the front plank position, alternate the position of your feet by opening and closing them. You can do it one by one (easier) or simultaneously with a small jump (more difficult).
Side plate with elevation and rotation.
In the lateral plank position, with the free arm extended towards the ceiling, perform a hip descent and elevation and then a forward rotation crossing the free arm below the chest.
Inverted iron with leg raise.
Stand in an inverted plank position with your hip elevated and, alternatively, bring one fully extended leg up to your hip height.
Background + side plate.
Do a push-up and when you extend them, turn to one side until you are in the side plank position supporting one hand. Do another pushup with both arms and turn to the other side.
Inverted iron with two supports.
In the inverted plank position, support the soles of your feet with your knees bent at 90o and the hips elevated. Alternatively, extend and raise one leg at the same time you try to touch your foot with the opposite hand.
Rest your hands vertically on your shoulders and tip toes while keeping your legs together. Stretch opposite leg and arm and hold the pose for about 5 seconds. Change sides.
Front plate with support in fitball.
Support the forearms on the fitball and maintain the plank position with the abdomen active and without lowering the hip.
Rest your hands on the floor, below the vertical of your shoulders, and place your legs and feet on the fitball. Raise your hip as you bring the ball into your hands to form a pyramid with legs and a straight back.
Inverted iron with one leg.
Rest the arms on the floor, on the sides of the body and slightly separated from it. Place your feet on the fitball and raise the hips. Without lowering the hip, alternate the support of each foot.
Cross with spin.
Get on your knees on the fitball, keeping your back straight and your arms cross. Make controlled turns to each side without lowering your arms.
Front plate with 3 supports.
Rest your hands on the floor, below the vertical of your shoulders, and place your legs and feet on the fitball. Keep your hip elevated and alternate the support of each foot.
Inverted iron with leg flexion.
Support your forearms on the ground, below the vertical of the shoulders, and the legs and feet on the fitball. Raise your hip and without losing that position, bring the fitball towards the buttock and stretch your legs again.
The ideal progression is to start with a few repetitions (6-8) of each exercise or keep it short (15-20 seconds), depending on the exercise. As you master the exercise increases the number of repetitions and exercise time. Complete the entire circuit 3-4 times at least 2 days a week.