Surely you've heard of the importance of el Core work for the renendurance sports like triathlon, but you may not know how to get down to business.
Some guidelines to follow these exercises
- Don't do any more reps or try to hold on if you can't keep the execution technique properly.
- Starts progressively in the 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.
The ideal is to have a fitball of medium or large size according to your body size.
Core exercises with Fitball
Specific exercises to work the Core with Fitball
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.
Photos: Nacho Jiménez. Triathlon Coach
Laura García Cervantes