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Sports Nutrition
- 1. Exercise Protocol Strengthening the Core Muscles
- 2. Muscles There are 3 types of muscles in the body: • Skeletal muscles • Smooth muscles • Cardiac muscles
- 3. Skeletal muscles • There are 640 skeletal muscles in the human body. • Skeletal muscle attaches to the bone by tendons, and produce all the movements of the body. • Also provides structural support and helps in maintaining the posture of the body.
- 4. Skeletal muscles • They play an essential role in respiratory mechanics. • They also protect the vital organs in the body.
- 5. The Core Muscles Muscles that move or stabilize the lumbar-pelvic and hip complex: • Lumbar section of the spine • Abdominal region • Pelvis • Hip joint
- 6. The Core Muscles • The core is the center of gravity and where all movement begins. • It is also the center of stability for thighs, legs and foot. • Stable and strong core muscles help to stabilize, balance, and power the body during just about every other activity. • Core strength is the basis for all coordinated and powerful athletic movements.
- 7. Core Muscle Exercise: Front Plank • The plank is an excellent abdominal and core exercise. • Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor. • Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet. • Hold this position for 10 seconds. Release to floor. • Over time work up to 30, 45, or 60 seconds.
- 8. Core Muscle Exercise: Front Plank
- 9. Core Muscle Exercise: Side Plank • The exercise targets your obliques but also challenges the abs, core, and shoulders as you are suspended from an anchor point. • The exercise not only works your obliques but helps to improve your balance, stability, and overall strength.
- 10. Core Muscle Exercise: Side Plank • Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body. • Engage your abdominal muscles, drawing your navel toward your spine. • Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position. • After several breaths, inhale and return to the starting position. The goal should be to hold for 60 seconds. Change sides and repeat.
- 13. Core Muscle Exercise: Glute bridge • Enhance core stability by targeting your abdominal muscles and the muscles of lower back and hip. • Overall strength and posture will improve. • Can help ease lower back pain.
- 14. Core Muscle Exercise: Glute bridge • Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees. • Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up. • Raise your hips to create a straight line from your knees to shoulders. • Squeeze your core and pull your belly button back toward your spine. • Hold for 20 to 30 seconds, and then return to your starting position. • Complete at least 10 reps.
- 16. Core Muscle Exercise: Superman • Lie face down on a mat with your arms stretched above your head (like Superman) • Raise your right arm and left leg about 5 to 6 inches off the ground (or as far as you comfortably can) • Hold for 3 seconds and relax. • Repeat with the opposite arm and leg