We propose you some basic isometric exercises, adapted to start from the lowest level and be able to progress to the final position
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 basic 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 of these exercises:
- 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.
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:
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.
Consistency in training is the basis for progression, so include your routine at least 3 days a week and gain performance through your core.
Photos: Nacho Jiménez. Triathlon Coach
Laura García Cervantes
Dra. Sciences of Physical Activity and Sport
Technical Director of the Trikatlón Tres Cantos Club
Senior Triathlon and Swimming Trainer
Paratriathlon Specialist Coach