Video can’t be loaded because JavaScript is disabled: TRX Hip Drop | Marzia Prince () 3. This exercise will get your heart rate up so it’s perfect to use in a conditioning/core circuit either doing it for reps (12-15) or for time (30 seconds). Then immediately swing both legs apart using your outer hip muscles, then pause and repeat. Drive your knees towards your elbows and return to the starting position. Lift your knees off the ground and get into a strong push up plank position. Place your feet into foot cradles which are at mid-calf length. Put them together and you have a great core conditioning that strengthens the smaller hip muscles that are important for hip and knee health. The knee tuck trains your hip flexors and rectus abdominals while the pendulum focuses on the lateral hip muscles of the glute med and mini. Video can’t be loaded because JavaScript is disabled: Louisiana Personal Trainer- TRX Knee Tuck To Pendulum Plank Combo () 2. No need to crush your spine or perform circus acts to strengthen the core. Suspension training provides an unstable environment that requires more muscle activation, especially from the stabilizing muscles to make your core training more effective. A stronger core helps protect your back musculature and stabilize and protect the spine, improve your posture, and keep you lifting for longer.Ī great tool to train the core is the TRX. This is why direct core training is a godsend, because when you train your core, your lower back muscles also get stronger, helping to lower the risk of injuries. When you’re deadlifting and squatting and putting all those compressive forces on the spine, it takes only one bad rep to cause discomfort. via Friends Stock/Shutterstock A Strong Core Benefits The Big 3 Speak with your physician if you have any concerns. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. This works for the core too, where a little goes a long way.Įditor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. To build boulder shoulders or bulging arms a little isolation work never goes astray. With these extremes, there is plenty of room in the middle and that’s where you should fall. Plus, powerlifters have thought training the big 3 is all that’s needed for a strong core but doesn’t lessen the need for direct core training, particularly to prevent lower back injuries. A strong core doesn’t just directly improve sports performance, it’s a fundamental part of injury prevention as well.
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