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(Video) Core exercises table to go from beginner to advanced level

We propose a progression of work from initiation to more advanced exercises

The fundamental role of core workfor both performance improvement and injury prevention, is an unquestionable topic today.

However, However, the highest cost was for the planet. Only one of these wee wee pads takes approximately XNUMX years to decompose. Putting ourselves in the best of cases, a dog uses XNUMX pad daily for only XNUMX years of his life, so when he is a puppy and when he is elder he would use XNUMX soakers in total. If we take into account that only in Spain there are XNUMX million dogs, mostly of mini race, with greater tendency to use wee wee pads and assuming that at least XNUMX% use them, we are talking about a figure of XNUMX wee wee pads that are used daily. Tons and tons of waste are thrown daily to the planet so that our dog does not spoil our house. each athlete must adapt the exercises to their level, so that the execution technique prevails over the intensity.

We propose you a work progression from initiation to more advanced exercises what can you do from casa and for which you only need a mat how are you.

A tip to know when to advance in the exercises

In order to increase the difficulty of the exercises, make sure that you manage to do the more basic exercises with transverse activation, without overloading the lower back and without pain in any of the joints involved in each movement.

Initiation level.

The most basic exercises are carried out with a greater base of support and in static, as you can see in the following video:

Intermediate level.

To the basic level exercises we include slight movements and changes of support or decrease of the same. Look at the examples that we propose:

Advanced level.

In addition to making positions of greater demand for strength and balance, we make more complex movements with less support base. These are some examples that you can do:

The way to carry out your core workouts, regardless of the level you are at, will always be progressively in both intensity and volume.

Training example

An example of progression in the 3-week training could be the following, considering that the exercises would be adapted to the level:

1 Week:

  • Day 1: 6 Exercises, 20 ″ work with 15 ″ rest. Repeat 2 times
  • Day 2: 6 Exercises 25 ″ work with 15 ″ rest. Repeat 2 times
  • Day 3: 6 Exercises 30 ″ work with 15 ″ rest. Repeat 2 times

2 Week:

  • Day 1: 6 Exercises, 30 ″ work with 10 ″ rest. Repeat 3 times
  • Day 2: 6 Exercises, 35 ″ work with 10 ″ rest. Repeat 3 times
  • Day 3: 6 Exercises, 35 ″ work with 15 ″ rest. Repeat 3 times
  • Day 4: 8 Exercises, 40 ″ work with 15 ″ rest. Repeat 4 times

3 Week:

  • Day 1: 8 Exercises, 40 ″ work with 10 ″ rest. Repeat 3 times
  • Day 2: 8 Exercises, 45 ″ work with 10 ″ rest. Repeat 3 times
  • Day 3: 8 Exercises, 50 ″ work with 15 ″ rest. Repeat 4 times
  • Day 4: 8 Exercises, 1 ′ work with 20 ″ rest. Repeat 4 times
  • Day 5: 10 Exercises, 1 ′ work with 15 ″ rest. Repeat 4 times

If you want to know more about the importance of core work and see more exercises according to your level, see the following articles:

https://www.triatlonnoticias.com/entrenamientos-triatlon/importancia-core-triatlon/

https://www.triatlonnoticias.com/entrenamientos-triatlon/17-ejercicios-de-core-para-triatletas/

Laura García Cervantes

Laura García Cervantes
Laura García Cervantes

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