Surely you've heard about the importance of el Core work for the renResistance sports such as triathlon, but you may not know how to get down to work.
Some guidelines to follow these exercises
- Do not do more repetitions or try to endure if you fail to maintain the execution technique correctly.
- Start progressively in the number of repetitions or repetition time.
- Activate the transverse and pelvic floor. To do this, perform a movement similar to when you cannot comfortably close a pair of pants (active transverse) while simulating a containment and lifting of sphincters (pelvic floor activation).
- Prevent your lumbar curvature from arching so that the tension does not fall on that area.
Ideally, have a medium or large size fitball according to your body size.
Core exercises with Fitball
Specific exercises to work the Core with Fitball
Front plate with support in fitball.
Rest the forearms on the fitball and maintain the position of the iron with the abdomen active and without lowering the hip.
Rest your hands on the ground, below the vertical of your shoulders, and place your legs and feet on the fitball. Elevate your hips while you carry the ball to your hands to form a pyramid with straight legs and 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.
Stand on your knees on the fitball, keeping your back straight and your arms crossed. Perform controlled turns on each side without lowering the arms.
Front plate with 3 supports.
Rest your hands on the ground, below the vertical of your shoulders, and place your legs and feet on the fitball. Keep your hips elevated and alternate the support of each foot.
Inverted plate with leg flexion.
Rest your forearms on the floor, under the vertical of the shoulders, and the legs and feet on the fitball. Elevate your hips and without losing that position, take the fitball to the gluteus and stretch your legs again.
The ideal progression is to start with few repetitions (6-8) of each exercise or keeping it for a short time (15-20 seconds), according to the exercise. According to masters the exercise increases the number of repetitions and exercise time. Complete the entire circuit between 3 and 4 times at least 2 days a week.
Photos: Nacho Jiménez Triathlon coach
Laura García Cervantes