Core training for triathlon: Advanced level

If you are already able to master the static and dynamic exercises, we move on to the exercises with instability using the fitball.

The time has come to advance in the work of the Core. If you are already able to master the exercises static and dynamic , we went to the exercises with instability using the fitball.

Briefly, remember the basic guidelines for performing these types of exercises:

  1. Do not do more repetitions or try to hold If you can not keep the technique of execution correctly.
  2. Start from Progressive form in the number of repetitions or repetition time.
  3. Activates the transverse and the pelvic floor. To do this, perform a movement similar to when you can not comfortably close a trouser (active transverse) while simulating a containment and elevation of sphincters (activation of pelvic floor).
  4. Prevent your lumbar curvature from arching so that the tension does not fall in that area.

And now get to work! The ideal is to have a medium-sized fitball or large according to your body size.

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.

Pyramid.

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

Dra. Science of Physical Activity and Sport

Technical Director Club Trikatlón Tres Cantos

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer

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