Body transformation in 90 days: P90X in Russian

Core First is a new, but very promising direction in fitness. This type of active training is worth paying attention to for anyone looking for results-oriented techniques. If the goal of training is an ideal figure, and previously tried methods were not as effective as we would like, Core First can be an excellent solution.

Classes are held at a fast pace, with alternating load changes. The workouts include exercises specifically designed for this type of fitness, as well as traditional exercises that have proven their effectiveness. Each workout lasts an hour, divided into three twenty-minute blocks.

How to treat the core muscles

Many people believe that the abdominal muscles are the core. But this is a much larger group, consisting of as many as 29 couples!!! Let's see where they are.

Abdominal muscles

• Direct (Rectus abdominis) - located inside the abdominal cavity; those same “six packs”; Allows you to bend your torso.
• External obliques are concentrated on the sides of the body and extend from the lower half of the ribs to the pelvis; allows you to rotate your torso.
• Internal obliques are muscles that allow you to rotate the torso and provide stability to the spine.
• Transverse (Transversus abdominis) is one of the deepest abdominal muscles; the main function is to stabilize the lower back and pelvis before movement of the arms or legs occurs
• The quadratus lumborum muscle is the deepest abdominal muscle and is commonly referred to as the back muscle; stabilizes the movement of the spine and pelvis.

Back muscles

• The erector spine is a bundle of muscles and tendons located along the spine; needed to keep your back straight and allow your torso to rotate from side to side;
• Multifidus is a deep postural muscle located along the spine; plays an important role in stabilizing the vertebrae in the back;
• The semiaxial (Semispinalis) is located at the back and is very long; responsible for maintaining posture and movement of the head and spine;
• The latissimus dorsi muscle is one of the largest in the back; rotation and hand movements work;
• Iliopsoas - refers to the internal muscles of the thigh; Allows you to rotate your pelvis, flex at your hips, and stabilize your body when you stand.
• The pelvic floor muscles (Pelvic floor) are a group of muscles that envelop the pelvic bones from the front and back; hold the organs and structures of the lower abdomen in place and thus affect urology and sexual function.

Gluteal

• The gluteus maximus (Gluteus maximus) is considered one of the strongest in the human body; Helps you get up from a sitting position, climb stairs and stay upright.
• The gluteus medius (Gluteus medius) is located above the gluteus minimus and below the gluteus maximus; keeps the pelvis in a neutral position while walking and running.
• The gluteus minimus (Gluteus minimus) is located directly under the gluteus medius muscle; One of the main functions is raising the legs.

Exercise options

For an easy warm-up on the platform, perform simple exercises:

• Lunges:
  one leg stands on the platform, resting on the toe, the other on the floor across the entire foot. From the starting position, it is necessary that the knees bend at a right angle. Repeat the exercise on each leg 15-20 times;
• Back muscle training:
  lie on a static platform with your stomach, put your toes on the floor and lift your body 20-25 times;
• Abdominal training:
  from a lying position on your stomach, turn over onto your back, there is a platform under your lower back, your heels rest on the floor. In this position 20 times, without helping with your hands;
• Bridge:
  from a position lying on your back, support yourself with your hands and arch your back into a bridge stance. The presence of a platform makes the exercise easier, but does not reduce its effectiveness;
• Crunches:
  in a static platform position, maintain balance while lying on your stomach on the board with your body raised and your legs off the floor. Turning, touch the opposite leg with your right hand, then your left. Repeat the exercise 20 times;
• Push-ups and jumps:
  the dynamic component of the exercise is performed according to the standard scheme (jump, squat, support in a push-up position and jump again).

Complex workouts for the muscles of the whole body on the core platform were developed by a physiotherapist, which determines the positive impact of the exercises.

Through training, muscles become stronger, excess weight disappears, balance and flexibility develop. The options for using a rotating platform are limited by your imagination.

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Interview with the trainer of the fitness club "FizKult" Konstantin Kolykhanov

The core platform or Core is a special swinging platform that tilts in all directions, including rotation. It was invented by a physiotherapist at Reebok University in England; the name core means core, core. He wanted to come up with a group exercise machine that was safe, remained motionless under balanced external forces, and rotated in all directions. Thus, the Core appeared - a simulator that gives the feeling of an unwinding spring, has a good effect on the entire system of oblique and so-called stabilizer muscles, the core muscles. The muscles have the same name as the exercise machine. These are not only the muscles of the abdomen and back, but also the legs and upper shoulder girdle.

The Core works on the oblique and transverse abdominal muscles, the gluteus minimus and medius, the back of the thigh, the rectus femoris, the shoulder girdle and others. The core platform activity is great for children. It not only develops a sense of balance and coordination of movements, but helps to form good posture, as it strengthens all the muscles that support the spine and back in the correct position, says Konstantin Kolykhanov, trainer at the FizKult fitness club.

— How is the Core lesson structured for children?

— Classes on the core platform are held for children starting from 7 years of age. Cora has the ability to adjust the load by changing the spring resistance level. There are two of them: for beginners and, accordingly, for children too, and for advanced levels, professionals. The lesson begins with the rules of behavior and the main points on the core. First, the starting position: legs stand at the width of the inscription on the core “Reebok”, knees “soft”, stomach tucked, shoulder blades retracted. Secondly, neither toes nor heels should hang from the Cora during any exercise.

Thirdly, you cannot jump off the platform and bow back. Core is a very safe exercise machine, even for children. Its surface is covered with a special rubber layer, and the stand on which the platform is attached is extremely stable and does not slip on any surface. Like all workouts, a Core session consists of 3 main parts. The first is a warm-up: it performs simple choreography, consisting of walking, running, and turns. Its task is to increase heart rate (heart rate), prepare the body for subsequent work and “feel” the Core. The main part consists of strength exercises and their combinations. It starts with aerobic exercises and coordination tasks with your weight, then exercises are performed with various equipment, this can be a ball (heavy, light), dumbbells, or a hoop. The more diverse, the better and more interesting. The main part ends with a power block to further strengthen the muscles of the back, abs, and shoulder girdle, lying on the core and on the floor. The third part, the final one, is some kind of game using the core platform and a cool-down (exercises to restore breathing and stretch the main muscle groups). Children really like this program; working on the core platform is reminiscent of skateboarding, snowboarding, and surfing. You have to constantly balance, change your body position, straining different muscles, so as not to fall.

Formative muscles and functions

The word “core” came into Russian from English (core), and is translated as center, core. It transfers force between the upper and lower body. The core is not only the abs, but also the area around the spine, in the groin. This group includes the following muscles:

• abdomen - oblique, transverse, straight;
• buttocks - small and medium;
• back of the thigh;
• infraspinatus;
• coracobrachial;
• leading.

The condition of these muscles depends on:

• presence and size of the abdomen;
• posture;
• chest shape;
• spine and hip health;
• the functioning of various body systems - genitourinary, especially in women, digestive, excretory;
• strength - body, explosive;
• ability to maintain balance;
• movement speed;
• correct position of internal organs.

Benefits of classes

The flex system has gained its popularity due to its quickly visible results. Instead of training one muscle group per workout, the program allows you to work all muscles. In this case, a person receives a small load during training and recovers quickly. The complex does not require adherence to strict diets or the use of additional medications. It is enough to balance your daily diet. The effect of rapid weight loss has been confirmed by many people who have practiced this type of fitness.

Exercises should be performed slowly, without sudden movements. This regularity helps to relax all muscles and remove lactic acid from them.

The absence of sudden movements allows you to avoid injury to the tendons, so flex is valued not only by ordinary people, but also by professional athletes.

Long-term stress causes muscles to become unable to function properly. The neck muscles are especially affected. When not functioning correctly, they disrupt the functioning of the blood vessels that carry oxygen to the brain. The result of such disorders is frequent headaches, irritability and chronic fatigue.

Regular exercise will help alleviate the condition, avoid the emergence of new problems, and also prevent early aging of joints and brittle bones.

Flex fitness is useful for people with gastrointestinal diseases. Slow muscle stretching normalizes the functioning of the circulatory and respiratory systems and internal organs. This speeds up metabolism and strengthens the immune system. A person not only stops getting sick, but also reacts calmer to stressful situations. The presence of yoga elements in the program helps you relax physically and mentally.

In addition to visible results, classes help improve self-esteem, patience, calmness and self-discipline.

Group Flex Training

Is it worth buying a membership for core muscle training? And what to expect from such classes?

Specialized classes and workouts can be found at most gyms. They are diverse in their focus and goals. The benefit of such exercises is that you can learn more about your body, its internal muscles, and also further diversify your own training plan with new exercises.

Whether or not to buy a subscription to such classes is, of course, up to you. You can arrange your own workouts at home. But if you notice that you often don’t finish what you start, stop working out if something doesn’t work out, or you’re not sure about the correctness of doing this or that exercise, it’s still better to go see a professional for another month. The instructor will monitor the technique of performing the exercise, adjust as necessary and motivate you to move on.

Training on a balance machine

Conducting exercises on an unstable simulator is not difficult. The main thing is to start with light exercises of low intensity so that you can understand the very essence of balance training. It is not recommended for beginners to make sudden movements or exercise at an accelerated pace - this can lead to injury.

First of all, surfers need to learn how to get on and off a balance machine while walking straight. Then you should master steps to the sides and backwards.

When you gain confidence in your abilities and it becomes easier to maintain your balance, you can add any exercises you do during your regular workout.

Familiar and uncomplicated, on the balancing platform they will become new, interesting and not always easy to do. Using a balancing machine, you can diversify your cardio and strength training and increase their effectiveness.

How to Strengthen Your Core Muscles 4 Effective Planks

Plank

Kristina Podrezova

Take a lying position, extend your arms under your shoulders (the body should form a straight line from the shoulder girdle to the legs).

The legs should be straight, without bending at the knees, the pelvis should be twisted (not tending upward), the abdominal muscles should be tense and, if possible, pulled towards the ribs.

The lumbar region should be flat, and the legs should be placed together to increase the load on the abdominal muscles. Lock in this position for 40 seconds.

Plank with rolls

Rotate your hips first in one direction, then in the other. When turning to the side, you can lightly touch the floor with your hips.

Do 20 repetitions (both right and left turns are counted at one time).

Plank with arm raise

Take a classic plank position with your arms straight. Feet are the width of the mat. The abdominal muscles are tense.

Raise your hands one by one and touch your shoulder.

Do 20 repetitions (one repetition is raising the right and left arms).

Dynamic bar

Assume a regular plank position with your arms straight. The back should not bend. Don't lower your pelvis too low.

Important!

First, bend your right arm and lower yourself onto your elbow. Then bend your left arm. Raise your right and left arms in sequence. Lower yourself to your elbows again.

Do 20 times.

We thank the Boxing Brothers Club for their help in organizing the filming. Related articles Downloading your abs: 5 coolest types of planks What will happen if you do a plank every day 20 ways to do a plank 10 types of planks you had no idea about

The post “How to strengthen your core muscles: 4 effective types of planks” first appeared on The-Challenger.ru.

How to use

The board from Reebok acts as a balancing platform, tilts in all directions at different angles, and rotates when the weight is distributed correctly. The lack of a stable position of the platform allows you to achieve additional load during training.

Before starting training, the degree of load on the body is regulated. Then they try light exercises to rotate the torso and maintain balance, which help to feel the platform and get used to its movement.

When practicing yoga or static fitness, which does not require mastering balance, the static platform mode is used without additional preparation. For beginners, it is better to start with static types of training, and then move on to the development of the vestibular apparatus.

At first, the basis for maintaining balance will be a vertical support or any handrail that is convenient to grab while performing the exercise. Advanced users can then make the activity more challenging with a ball that keeps the hands busy and causes them to lose their balance. Now you have to keep your balance by tensing your muscles.

Best Core Exercises

An exercise is considered effective if it engages multiple muscles and joints (see multi-joint exercises) throughout the torso at the same time, which work together to maintain balance and stability. Some of the best exercises are simple bodyweight exercises. Here is a list of the most basic and effective:

• Dragon flag;
• Plank;
• Side plank;
• Push ups;
• Squats;
• V-shaped rise of the body;
• Gluteal bridge;
• Lifting the hips from a lying position;
• Turning the torso to the sides from a sitting position;
• Plank on fitball;
• Lunge with torso rotation;
• Exercise "Superman".

How to train on a balance machine

Working out on an unstable machine is not that difficult.
The main rule is to start with light, low-intensity exercises to understand the essence of balance training. Beginners are not recommended to make sudden movements or exercise at a fast pace - this can result in injury. First, you should learn how to get on and off the apparatus, walking straight. Then you need to master steps to the sides and backwards. When your confidence in your abilities increases and it becomes easier to maintain balance, you can add any exercises that you do in your regular workout. Simple and familiar, on the balancing platform they turn into something new, interesting and not always easy to implement.

With the help of a balancing machine, you can diversify any cardio and strength training and increase their effectiveness.

Benefits of Core Training

Anyone can benefit from these workouts, no matter your level of physical fitness or the purpose of the workouts themselves. As for specific advantages, there are many of them.

A strong core improves performance in the gym, and in all sports, as it produces more energy in the limbs to facilitate the transfer of torque. Simply put, a strong core will allow energy to be transferred from the lower body to the upper body.

When the muscles are weak, all the stress is placed on the spine, which often leads to pain in the hips and/or back. Strengthening muscles takes pressure off the spine and reduces the risk of injuries to the hips, knees and ankles.

Helps burn fat and lose weight

How much weight and/or fat will be burned during exercise will depend entirely on the type of activity. If the plan includes only planks and crunches, it will not be possible to pump up all the necessary groups. On the other hand, if you add a few higher intensity exercises such as mountain climbers, burpees or strength training, it is likely that results will be seen much faster.

If your goal is to lose extra pounds, then the key to achieving results is not just abdominal exercises, but movements that involve the whole body. Performing such exercises in a circuit or interval mode is the best option to achieve your goals.

Tones and builds muscles

Gaining muscle mass will also depend on the type of training. Performing a variety of movements that involve all parts of the body but focus on strengthening the core (squats, deadlifts) is the most effective way to gain muscle mass.

Isometric exercises won't do much to build muscle simply because they target muscles that are needed for endurance rather than strength. To gain muscle mass, you need dynamic strength exercises, first of all.

Individual sessions

At the Molot fitness club you can attend individual classes , in which the instructor’s full attention is directed only to one person. The effect of training will appear much faster than after group flex classes . The trainer will make sure that all exercises are performed correctly and select the best ones for problem areas.

With a mentor, you can practice exercises that are not appropriate for a group lesson. Despite its apparent ease, passive stretching is practiced only under the supervision of an experienced certified trainer who can correctly calculate the load on each muscle group. If desired, you can get advice from a trainer on proper nutrition, methods of recovery after training, and much more.

Come to a flex workout soon, and by summer you will find the desired shape and improve your well-being.

You can purchase memberships to the Molot fitness club online. Hammer Nevsky, Art. mule. Dybenko" St. Petersburg, Ave. Bolshevikov, 18, shopping and entertainment complex "Nevsky", +7 (812) 425-39-39 Hammer Ladoga, st. M. "Ladozhskaya", st. Krzhizhanovskogo, 8, TRC "Ladoga", +7 (812) 425-39-39 Hammer of Valor

Success stories

Core workouts can do wonders for your body, even though the road to beautiful, lean, sculpted figures can be a long one. We would like to share with you one of the many success stories of a woman and the results of her constant core training (see photo).

“I am a mother of two (ages 2 and 4), wife, farmer, learning and development consultant, and fitness trainer. I wear many different hats and am always on the go!

I have always loved fitness and grew up playing basketball. Training has always been a part of my life. I studied using regular DVDs.

I love to eat! I'm not one of those people who forgets to eat while doing things. It's not about me! I think about food all the time. It took a lot of time and willpower to learn how to eat right. “Proper” meant tasty and good for me, and in reasonable quantities.

Since I do physical work on a ranch, bringing kids with me and a ton of “stuff” for them in bags, I understand how important it is to train my body and build my core. I feel stronger, more confident, can perform any physical activity better without the risk of injury, and also increase strength in other areas of my body

I try to think of food as a source of healthy fuel for my body and eat only healthy foods in the right portions. Strengthening your core and eating healthy is my path to success!”

• https://plankpose.com/core-muscles/
• https://www.verywellfit.com/the-best-exercises-for-core-strength-3120054
• https://fitnessgoals.com/beginners-guide-core-training-tips-advice/

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Need to know!

Many may have a question: isn’t training on unstable platforms dangerous, especially for beginners? Exercises on unstable surfaces are contraindicated for people who have just suffered injuries and are experiencing pain, as well as those who are overweight, as there is a risk of overloading the ligaments. In other cases (subject to certain rules and exercise techniques), such training will only improve physical fitness, develop new skills, and make your training program more interesting and varied. Good luck with your training! Exercise regularly and lead a healthy lifestyle!

Some training tips

• Prioritize exercises that require core stabilization, movement on unstable surfaces, and resistance-building strength exercises.
• Do weight-bearing exercises frequently, as every muscle in your core works hard during heavy exercise to stabilize your spine and torso.
• Combine movements of the upper and lower extremities to facilitate torque transmission. Choose from a variety of exercises, from classic yoga poses to push-ups. It will all depend on how intense you want the exercise to be.
• Include static and dynamic exercises in your program so that all muscle groups work during exercise.
• Every workout plan should have at least 4 core exercises.
• Try to do 3-5 sets of each exercise.
• Perform 10 to 20 repetitions of dynamic exercises. Once you can successfully perform three to five sets of 20 reps, add weights.
• It is better to start performing isometric exercises with a 1:1 work-to-rest ratio, 20 seconds each period, gradually increasing the time by 10 seconds to 60 seconds.

Types of fitness training for working out the muscular frame

There are several main tasks facing complex training:

1. correction of found violations of the body frame and muscle activation;
2. increasing muscle strength and improving all types of stabilization;
3. increasing endurance and power.

To create the right gym workout plan, you need to know which exercises are suitable for a particular task and when you can do them.

So, before each workout there should be an activation load. Activation of muscle fibers is necessary to prevent injury and increase metabolism in them before more serious loads. Also, elements from the warm-up set of exercises can be performed during short breaks between the main approaches.

Improving body coordination is beneficial before increasing power and performance. Coordination exercises will teach you to better control your body and help train the motor areas of the cerebral cortex. To improve stabilization, you do not need to purchase special devices. You can perform pistol squats, stepping onto a bench, raising your knees high. To increase endurance, you need to constantly increase the number of repetitions.

What results does strength aerobics produce?

Strength aerobics simultaneously tones muscles and allows you to get rid of excess fat.
After the age of 25, a person begins to naturally lose accumulated muscle mass. Because of this, metabolism slows down, an “orange peel” appears, and the body becomes loose. Aerobics does not build huge muscles, but it allows a person to regain the muscle volume that he had before the age of 25. The first results from strength aerobics classes are noticeable within a couple of months, but to completely get into shape you will need six months to a year of training.

Composition of the Core De Force program

Core De Force workouts last between 30 and 45 minutes. You will do one workout per day, seven days a week for 30 days. But don't worry, every seventh day is an active recovery day. You will study according to a ready-made calendar of classes.

Core De Force includes 6 core workouts, 2 stretching sessions, and 2 bonus ab videos. Basic workouts consist of several three-minute rounds: 6, 9 or 12 depending on the specific program. The fitness course also includes 4 videos with a step-by-step analysis of all the movements and combinations used.

Basic workouts:

• MMA Speed ​​(6 rounds - 25 minutes). ​​An upper body, abdominal and core workout based on boxing movements.
• MMA Shred (9 rounds - 35 minutes). Full body workout based on Muay Thai.
• MMA Power (12 rounds - 45 minutes). This class uses effective explosive MMA movements to create a strong, lean body.
• MMA Plyo (12 rounds - 45 minutes). This video combines boxing, Muay Thai and plyometrics.
• Power Sculpt (9 rounds - 35 minutes). Strength interval training to develop endurance and muscle strength.
• Dynamic Strength (12 rounds - 45 minutes). Low impact, high intensity workout.

Video for stretching and recovery:

• Active Recovery (20 minutes). A recovery workout that awaits you at the end of the week.
• Core De Force Relief (5 minutes). A short video for stretching. Do this 5-minute session before bed to soothe tense and tired muscles.

Unstable step platform

Unlike a regular step, this simulator has an aero base, due to which the effect of instability occurs. You can exercise on such a platform from both sides, which allows you to perform a large number of different exercises.

In addition to the popular balance trainers listed above, there are such types as:

• balancing track for practicing different modes of movement;
• balls for jumping and maintaining balance;
• balancing stepper.