Building Core Strength takes More than Abdominal Exercises
From Elizabeth Quinn,Your Guide to Sports Medicine.
Building core muscle strength requires more than just ab exercises
Core conditioning and abdominal conditioning have become synonymous in recent years but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have very limited and specific action. The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective. The muscles of the core make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back.
What are the Core Muscles?
The list of muscles that make up the "core" is somewhat arbitrary and different experts include different muscles. In general, the muscles of the core run the length of the trunk and torso; and when they contract they stabilize the spine, pelvis and shoulder girdle and create a solid base of support. We are then able to generate powerful movements of the extremities. The following list includes the most commonly identified core muscles as well as the lesser known groups. The goal of core stability is to maintain a solid, foundation and transfer energy from the center of the body out to the limbs. Muscles that accomplish this goal include:
* Rectus Abdominis - located along the front of the abdomen, this is the most well-known abdominal muscle and is often referred to as the "six-pack" due to it's appearance in fit and thin individuals.
* Erector Spinae- This group of three muscles runs along your neck to your lower back.
* Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.
* External Obliques - located on the side and front of the abdomen.
* Internal Obliques - located under the external obliques, running in the opposite direction.
* Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles (muscles of your waist) and wraps around your spine for protection and stability.
* Hip Flexors - located in front of the pelvis and upper thigh. The muscles that make up the hip flexors include:
o psoas major
o illiacus
o rectus femoris
o pectineus
o sartorius
* Gluteus medius and minimus - located at the side of the hip
* Gluteus maximus, hamstring group, piriformis - located in the back of the hip and upper thigh leg.
* Hip adductors - located at medial thigh.
Strengthening the Core Reduces Back Pain
Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.
Core Strength Training and Athletic Performance
Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of powerful movements of the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.
Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities.
Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored.
Strengthening the Core Muscles
There are many exercises that will strengthen the core, as well as exercise equipment that will aid this training. Some of the best products for developing core strength include:
* Medicine Balls
* Kettlebells
* Stability Balls
* Balance Products such as the Bosu Ball, balance boards, wobble boards and others
* Dumbbells
No Equipment Core Strength Exercises
Body weight exercises are very effective for developing core strength. They are also the type of exercises many athletes and coaches rely on for regular core training. They include:
* Abdominal Bracing
This is the main technique used during core exercise training. It refers to the contraction of the of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. Be careful not to hold your breath – you should be able to breathe evenly while bracing.
* Plank Exercise: Start Position | Finish Position
* Side Plank Exercise: Start Position | Finish Position
* The Basic Push Up
* Back Bridge
* Hip Lift
* Russian Twists
* Squats
* V-sits
* Lunges
* Side Lunges
* Back Extensions
* Push Ups.
Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate's exercise programs. Yoga is also an excellent way for athletes to build core strength. For a simple core strength program you can begin with push-ups and crunches, but work with a trainer to find the exercises that work best for you.
[[i] 本帖最后由 bing2008 于 2008-6-7 04:45 PM 编辑 [/i]]
Core stability training
Core stability training can significantly increase an athlete’s chance of avoiding injury and also contributes to improved performance.The 'core' consists of a large number of muscles that run along the entire length of the torso. They enable us to stand up straight and move around. The better core stability an athlete has, the more powerful movements they can send to their arms and legs.
Good core stability can help keep an athlete injury free and is particularly useful for avoiding back injuries. Stronger core muscles reduce the amount of strain put on an athlete’s spine by improving their posture.
An athlete who has poor core stability isn't just at risk of back injuries - their poor posture can also lead to a flawed running technique that can cause injuries like Achilles tendinitis and shin splints, along with a number of other overuse injuries.
A mistake that many athletes make about core stability is that it centres completely on the abdominal muscles. There are many other muscles that contribute to a strong core including hip flexors, Gluteus medius and minimus and the multifidus. All of these areas require strengthening to improve overall core stability.
We have more information on core stability training and how it contributes to avoiding injury in the articles listed below.
Core stability (概念解释)
Core stability relates to the bodily region bounded by the abdominal wall, the pelvis, the lower back and the diaphragm and its ability to stabilise the body during movement. The main muscles involved include the transversus abdominus, the internal and external obliques, the quadratus lumborum and the diaphragm. The diaphragm is the main muscle of breathing in the human and so breathing is important in providing the necessary core stability for moving and lifting. It is the action of these muscles contracting together upon the incompressible contents of the abdominal cavity (ie the internal organs or viscera) that provides provides support to the spine and pelvis during movement.Contents
[hide]
* 1 In practice
* 2 Training methods
* 3 See also
* 4 References
[edit] In practice
Whenever a person moves, to lift something or simply to move from one position to another, the core region is tensed first. This tension is usually made unconsciously and in conjunction with a change in breathing pattern. An example to try is to sit in a chair and to reach forward over a table to pick up a cup. This movement is first accompanied by a tension in the core region of the abdomen and can be felt by placing one hand on the abdomen as the movement is made.
As the load increases the key muscles contract around the viscera, which are incompressible, to form a stable ball-like core region against which the forces are balanced in coordination with posture. In martial art there is a saying that 'power is generated from the ground up' and core stability is necessary for the transfer of force and power from the ground across the body into any movement.
Core stability is essential for the maintenance of an upright posture and especially for movements and lifts that require extra effort such as lifting a heavy weight from the ground to a table. Without core stability the lower back is not supported from inside and can be injured by strain caused by the exercise.
Insufficient core stability in the human can result in lower back pain, poor posture and lethargy.
[edit] Training methods
Training methods for developing and maintaining core stability include:
* Pilates
* Swiss ball
这儿有个视频（老外教学）
[url]http://hk.youtube.com/watch?v=nJ6Zbu4p_xU[/url]Core Stability Exercises（训练方法和手段）
Core Stability ExercisesStatic Floor Exercises
The plank
PlankHold a straight body position, supported on elbows and toes. Brace the abdominals and set the low back in the neutral position. Hold this position for an increasing length of time up to a maximum of one minute. Perform two to three sets.
Side Plank
Side PlankLie on one side, ensuring the top hip is above the bottom hip. Push up until there is a straight bodyline through feet, hips and head. Keep the elbow under the shoulder. Lower under control and repeat on opposite side. Hold this position for an increasing length of time up to a maximum of one minute. Perform two to three sets.
The Gluteal bridge
The Gluteal bridgeLie on the floor with your knees bent. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body. Shoulders remain on the floor. Beware of rising too high or of flaring the ribs, which pushes the back into hyperextension. Hold this position for an increasing length of time up to a maximum of one minute. Perform two to three sets.
Birddog or Superman
Birddog or SupermanStart with hands below shoulders and knees below hips. Set your low back into neutral and brace your abdominals slightly. Slowly slide back one leg and slide forward the opposite arm. Ensure that the back does not slip into extension, and that the shoulders and pelvis do not tilt sideways. Hold for up to a maximum of 20 seconds. Slowly bring your leg and arm back and swap sides. Perform 5 to 10 sets.
Dynamic Floor Exercises
Straight leg raise
Lie on your back with knees bent. Set your lumbar spine in neutral and brace the abdominals. Lift one leg up straight in the air and ensure your back does not move. Lift the other leg up keeping your back in place. Keeping one leg in the air, slowly lower the other down to the floor. Only go as far as you can until you feel the lumbar spine start to move. Placing your fingers under your back will help you to gauge when this happens. Keep bracing the abdominals and then lift the leg slowly back up. Repeat with the other leg. Perform 2 to 3 sets of 5 to 10 repetitions, alternating legs
Oblique Crunch
Oblique CrunchLie on your back with right ankle resting on left knee. Right arm is placed on the floor out to the side. Keeping the right shoulder down, curl the left shoulder up to the right knee. Crunch at the top and return slowly, under control. Avoid 'head nodding' during the movement: keep head off the floor and look forward throughout. Perform 2 to 3 sets of 15 to 30 repetitions on each side in turn.
Side lying hip abduction
Side lying hip abductionLie on your side and set pelvis so your top hip is stacked above lower hip. Roll shoulders forward a little and brace the abdominals to control pelvic position. Lift the top leg slowly up and down, without hitching at the hip. Perform 2 to 3 sets of 20 to 30 repetitions on each side in turn
Lying windscreen wipers
Lie on your back with arms out to the sides. Lift legs straight up in the air until the hip is at 90 degrees. Set the lumbar spine in neutral and aim to keep it set throughout. Keeping legs straight and maintaining hip angle, move the legs to one side, controlling any movement in the trunk. Go as far as you can in control, keeping your upper back and shoulders on the floor. Bring the legs to a halt, pull them back up to the start position and then over to the other side, under control. The slow side-to-side movement is like a 'windscreen wiper' arc. Perform 2 to 3 sets of 5 to 10 repetitions
Static Swiss Ball Exercises
Swiss Ball
Swiss ball
Anti burst gyms balls - 55cm, 65cm and 75cm in diameter. Ideal for a range of core strengthening exercises.
Select this link to order your Swiss ball.
Sit and leg lift
Sit on a Swiss ball with hips on the top of the ball and feet hip-width apart. Ensure the size of ball is correct, so that knees are level with hips and at 90 degrees in sitting. Relax and find a neutral lumbar spine position. Set this position by lightly bracing your abdominal muscles. Think about good upper back and shoulder posture as you sit (stomach in, chest lifted, shoulders low and relaxed). It is important to hold an upright sitting position - not leaning forward or back. Once you are set, carefully lift one foot a few centimetres off the floor. Maintain your balance, lumbar and pelvic alignments as you hold the position on one leg. Hold for a count of 5 to 10. Perform 5 repetitions each side
Supine Bridge
Supine BridgeLie on your back with heels on the top of the Swiss ball, hip-width apart to aid stability. Suck in the abdominals and squeeze up from your gluteals, lifting your hips until there is a straight line from heels to upper back. Shoulders and head stay firmly on the floor. Take care not to lift the hips too high or flare the ribs so that your back hyper extends. Hold for 30 seconds and lower. Perform 2 to 3 sets.
Gluteal Bridge
Gluteal BridgeLie on your back with your shoulders and head on the top of a Swiss ball; feet on the ground, hip- width apart for stability. Squeezing up from the gluteals, lift hips until there is a straight line running through the knees, hips and shoulders. Do not lift the hips too high or flare the ribs so that your back hyperextends. Hold for 30 seconds and lower. Perform 2 to 3 sets
Plank
PlankKneel in front of the Swiss ball and place elbows on the top of the ball in the centre. Slowly roll the ball away from your body until there is a straight line through knees, hips and head and your weight is being supported through your elbows down on to the ball. Once in this position it may be necessary to tilt the pelvis so that it is held in neutral with correct lumbar spine alignment. Be careful not to round off the shoulders: aim for a 'long spine'. Hold at the far point for 30 to 60 seconds. Perform 2 to 3 sets.
Back
BackKneel over a Swiss ball with thighs and stomach in contact with the ball and head and shoulders dipping over the front of the ball. With your back straight and parallel to the floor, position the lumbar spine in neutral and then set your hips so they do not move. Allow the chest to drop and fall over the ball, flexing the upper back. Place your hands at the sides of the head, elbows bent. From this position, lift your chest up, extending your upper back until it is higher than at the starting position. Maintain abdominal contraction throughout to fix the hips and limit hyperextension of the lumbar spine. Perform 2 to 3 sets of 10 to 20 repetitions.
Overhead Pulls
Start in the press-up position with your shins on the ball and hands shoulder width apart under shoulders. Place knees apart slightly for stability. Set lumbar spine in neutral and ensure that the shoulders are stable with shoulder blades down and chest out. Roll backwards until your hands are above your head, maintaining straight body position and neutral low back. Brace your abdominals and pull yourself forwards to return to the start position. Perform 2 to 3 sets of 5 to 10 repetitions.
Squat Thrust
Start in the press-up position with shins on the ball, hands shoulder-width apart under the shoulders. Place knees slightly apart for stability. Set lumbar spine in neutral and ensure shoulders are stable with shoulder blades down and chest out. Pull knees to your chest and crunch the abdominals to get an extra flex of the hips and back. Slowly extend knees back, using your abdominals to prevent the hips dropping down. Perform 2 to 3 sets of 10 to 20 repetitions.
Dynamic Swiss Ball Exercises
Side Crunch
Position yourself sideways on the ball, balanced on lower hip with top hip stacked vertically. Brace feet against a wall, one slightly in front of the other for stability. Ensure a straight line through legs, hips and shoulders. Place your hands, elbows bent, by your head. Lift upper body up away from the ball, crunching sideways towards your feet and focusing upon your oblique muscles. Slowly return, under control. Perform 2 to 3 sets of 10 to 20 repetitions.
Chop Rotation
Kneel, facing forwards, by the side of the pulley column. Handle attachment is set at (standing) head height.
Fix the hips square to the front and set your lumbar spine in neutral. Twisting through the waist, turn shoulders towards the pulley column and grasp the handle with both hands.
Pull down on the handle, rotating your shoulders away from the column and crunching down. Finish with hands by your hips and shoulders facing away. Hips remain square to the front throughout the movement
Perform 2 to 3 sets of 8 to 10 repetitions.
Lift Rotation
Technique: Kneel, facing forward by the side of the pulley column. Handle attachment is set just below (kneeling) hip height.
Fix hips square to the front and set your lumbar spine in neutral. Twisting through the waist, turn shoulders towards the pulley column and grasp the handle with both hands.
Pull up on the handle, rotating the shoulders away. Finish with hands above your head and shoulders facing away from the column. Hips remain square to the front throughout
Perform 2 to 3 sets of 8 to 10 repetitions.
Pulley Crunch
Technique. Kneel with your back to the pulley column holding a rope attachment with each hand around your neck. Start with the hips fully extended (i.e. kneeling fully upright) and pelvis set in neutral. Shoulders, hips and knees should all be in line and upright.
Focusing on the abdominals, crunch down, pulling the weight and flexing your trunk forward. The arms simply hold on - avoid using them to assist in pulling the weight. Ensure the pelvis remains set and stable throughout: all the movement comes from the spine flexion, so there should be no hip flexion, forward lean or anterior pelvic tilt
Perform 2 to 3 sets of 5 to 10 repetitions.
Rear Sling
Stand on one leg to the side of the pulley column. Handle is attached at below-hip height. Grasp the handle with the hand on the opposite side (opposite to standing as leg). Set perfect posture and pelvic alignment.
Brace the core and then pull the weight up and around the body, keeping the elbow straight, so that the arm rotates up and out. Finish with hand above your head and out to the side slightly.
The aim is to maintain perfect balance and pelvic alignment as you raise and lower the arm diagonally. Reposition to repeat exercise for opposite leg/arm.
Perform 2 to 3 sets of 10 to 20 repetitions.
Rear Sling
Front Sling
Stand on one leg to the side of the pulley column. Handle is attached at above-shoulder height.
Grasp the handle with the arm nearest the column (opposite side to standing leg). Set perfect posture and pelvic alignment.
Brace your core; pull the weight down and around the body, keeping the elbow straight so that the arm rotates down and round.
Finish with hand next to your hip across your body.
The aim is to maintain perfect balance and pelvic alignment as you lower and raise the arm.
Reposition to repeat with opposite leg/arm. Perform 2 to 3 sets of 10 to 20 repetitions.
Front Sling
One-leg one-arm rowing
Stand on one leg, facing the pulley column. Handle is attached at waist height. Grasp the handle with the opposite arm (same side as lifted leg). Your hand will be out directly in front of you in the start position.
Set perfect posture and pelvic alignment, standing tall with shoulders back. Brace your core; pull on the cable, leading with the elbow in a rowing movement. Finish with hand by your side and elbow behind you. The aim is to maintain perfect balance and pelvic alignment as you perform the rowing movement.
Reposition to repeat with opposite leg/arm. Perform 2 to 3 sets of 10 repetitions.
Medicine Ball Exercises
Medicine Balls
Medicine Balls
Medicine balls are a great multi-purpose training tool that can be used alone or with a partner to improve core strength, functional movements, reaction time, and coordination.
Select this link to order your Medicine Balls.
Sit-up and throw
The athlete either needs a partner to receive and pass the ball, or should perform the exercise in front of a wall and use a medicine ball that will bounce back.
Start in the sit-up position (knees bent) with hands up ready to receive the ball. Catch the ball and begin to lower back down. Do not collapse back down, control it with the abdominals and keep hands above the head as you lower down.
Once shoulders are touching the floor (keeping head up and eyes forward), reverse the movement. Throw the ball forward and crunch up at the same time. Follow the throwing action and complete the sit-up as fast as possible. Make sure you crunch as you throw so that the abdominals contribute to the force of the throw and help you sit up faster. Men should start with a 5kg ball; women with a 3kg ball. Perform 2 to 3 sets of 10 to 20 repetitions.
45-degree sit, catch and pass
Sit up with knees bent and lean back at 45 degrees, as shown in the picture right. Aim to hold a 'lengthened' spine, with lumbar spine in neutral, shoulders' back and neck long and relaxed.
It takes a fair amount of control and strength endurance simply to hold this posture perfectly. Aim to get this right before progressing on to the catch and pass.
Raise hands in front of your face and receive a pass from a partner, around this height. As you catch the ball you must hold the long spine position.
Do not flex the low back or become round shouldered. Gently throw the ball back
Men should start with a 3kg ball; women with a 2kg ball. Complete a few passes, holding the position for 30 seconds. Perform 2 to 3 sets
Sit and twist pass
Sit up as shown in the picture above right. Your feet, knees and hips should remain reasonably still throughout this exercise, the rotation coming from your waist and not your hips.
Hold hands to one side ready to receive the ball. Catch the ball to one side and absorb the catch by turning your shoulders further to that side. Reverse the rotation turning back to the middle and release the ball. Continue rotating to the other side; receive the ball the other side and continue.
Ensure you can hold good posture throughout the movement, with a long spine and wide shoulders.
Men should start with a 4-5kg ball; women with a 2-3kg ball. Perform 10 to 20 repetitions.
Kneeling twist pass
Kneel upright with good posture (lumbar spine in neutral, chest out, shoulders low). Start with the ball in your hands, twist the shoulders and head round as far as you can.
Then, under control, twist around to the other side as far as possible and hand the ball to partner. Turn back to the start position, receive the ball again and continue. The aim of the movement is to rotate through the biggest shoulder turn you have.
You can allow the hips to rotate a little with the shoulders, but not too much. You should feel a stretch in the side at the end of each twist.
As you gain greater flexibility and stability, you will be able to fix your pelvis square to the front and rotate through an increasingly full range of motion. Men should start with a 5-6kg ball; women with a 3-4kg ball Perform 10 reps then take the ball to the opposite side and repeat
One leg twist pass
Stand on one leg with hips facing square to the front. Hold medicine ball in one hand slightly out in front.
Slowly twist from side to side. The rotation comes from the waist only, head turning with the shoulders.
Keep pelvis fixed square and knee in line with second toe throughout.
Men should start with a 5-6kg ball; women with a 3-4kg ball. Perform 2 to 3 sets of 10 slow repetitions. Repeat on other leg
One-leg deadlifts with rotation
Stand on one leg. Flex the free leg a little at the knee to lift it off the floor, but do not flex or extend the hip of the free leg throughout the movement, in order to keep pelvis in control. Hold the ball in front of you. Bend down, flexing at the knee and the hip.
Lower down until the ball touches the floor by your foot, all the time keeping your arms straight and without reaching excessively with your upper back (i.e. maintain a reasonably flat back).
Stand back up, pushing down through the foot to use your gluteals correctly to extend the hips. Alternate between touching the ball down on the inside and then the outside of the standing foot. This means you are internally or externally rotating the hip on alternate repetitions, challenging control of hip rotation. Keep the knee in line with second toe as much as possible throughout. Men should use a 5kg ball; women use a 3kg ball. Perform 2 to 3 sets of 5 slow controlled repetitions, build up to 10 repetitions. Repeat on the opposite leg
One-leg catch and pass
Stand on one leg with good posture (lumbar spine neutral, chest out and shoulders wide) and with hips square to the front. Hold hands up ready to catch. Receive catches anywhere within arms' reach. Make sure the passes are varied in their placement. Aim to move arms and/or turn your shoulders only, keeping the pelvis and lower limb stable. Use a 2-3kg ball that is not too big, so it is easy to catch.
Start with 30-second bouts of catch and pass on each leg. Perform 2 to 3 sets
国外有一本书（书名为：Core Stability Training）
这是书的简介：[img]http://www.pponline.co.uk/img/core-stability.gif[/img]
Dear Colleague
Core stability is an essential determinant of success for all sports people, be they cyclists, runners or swimmers, football or rugby players, golfers or rowers. That’s because the body's core muscles are the foundation for all other movement.
The muscles of the torso stabilise the spine and provide a solid foundation for movement in the extremities. These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilise the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities.
The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities. However, training the muscles of the core also corrects postural imbalances that can lead to injuries. Indeed, core stability is now seen as an essential attribute for any player who seeks to keep their chances of sports injury to the absolute minimum.
So today I’m delighted to announce the imminent publication of our latest in the Peak Performance series of practical workbooks
Training for Core Stability brings together, in one practical 86-page report, the conclusions of recent evidence-based research into the building of core stability for sports-people – how best to build core body strength and stamina, then how to maintain and use it to best effect.
Some of the scientific findings are sure to surprise you – if only because they go against some firmly held training beliefs.
You see, every page of this brand new 86-page report draws on recently-published sports science research that probably won’t percolate through to the general sporting press for many, many months, if they make it at all…
But because of our access to a wide range of academic sports science journals, we’re able to bring this new, evidence-based thinking direct to you. Now you can assess these new findings for yourself, and decide how best to integrate them into your core training and conditioning regimes.
Order your copy of this new report today and use these new training insights to build new levels of core stability and strength:
* How can you actively counteract the effects on your levels of core stability of your largely sedentary day job?
* Core Stability training strategies – what are the exercises that every athlete should consider building into their regular conditioning programs?
* Pilates is an increasingly popular form of core stability conditioning – but done incorrectly it poses the risk of chronic injury. How sure are you that your Pilates instructor knows the right methods?
* Which core stability training exercises are best done with a Swiss Ball – and which should be avoided?
* What’s the best way to train your low back and pelvis for maximum core stability?
* How can your improve your running performance simply by strengthening your butt muscles?
* Swimmers: what’s the link between core stability and shoulder injury – and what practical steps can you take to avoid future problems?
As you’re signed up on our Peak Performance web site to receive our weekly email newsletter, you qualify to receive this workbook at a greatly reduced price when you order your copy today.
What’s more, you get free postage & packing. And you’ve got 30 days to decide whether or not you want to keep the book or return it for a full refund.
Given the growing understanding amongst athletes of the fundamental importance of core stability, this practical work book is sure to be of great interest to a wide range of people. So do make sure you order your copy today as our print run is limited.
Yours sincerely
Sylvester Stein
Chairman: Peak Performance
Click here for details of your online special discount offer, or read on to learn more about Core Stability Training
The Effects of a Sedentary Life-Style – is your day job undermining your chances of sporting success?
Sitting for long periods during the day can adversely affect your performance in your chosen sport and is quite often a predisposing factor in injury.
Most of us are not professional athletes and spend large chunks of our day sitting hunched over a computer, in a vehicle or slumped on the sofa.
Such prolonged sitting can cause all or some of the following problems:
* tight hip flexor, hamstring and calf muscles
* tightness through the external hip rotator muscles, which can lead to restricted movement at the hip joint
* reduced extension through the lower back, causing stiffness in the mid (thoracic) spine
* tight and hunched shoulders with weak lower shoulder muscles
* tight and weak muscles at the back of the shoulder
* “poked chin” posture and muscle imbalances in the neck and upper shoulders
Prolonged sitting has also been linked to acute muscle strains in dynamic sports, in particular hamstring strains. That’s because the lower back stiffness associated with sitting leads to altered nerve input into the rear thigh. This can manifest as increased muscle tone of the hamstrings, which will increase the risk of strain.
While for swimmers and triathletes, muscular imbalances and weaknesses in the shoulders and mid-spine – caused by spending much of the day hunched over a computer screen – can lead to a shoulder impingement/tendinitis injury.
Training for Core Stability explains what active measures you can take, first to recognise the impact of your working environment on your physical condition, and secondly, how you can counteract these – and thus ensure that your day job is not undermining your efforts to achieve sporting success.
The chapter ends with a description of five exercises designed to help you build and maintain flexibility. All of them can easily be performed at home or in the gym as they require no special sports equipment.
Click here for details of your online special discount offer, or read on to learn more about Core Stability Training
Building Core Stability – practical training menus for every athlete
Within the repertoire of core stability there is a large range of exercises, the suitability of which will vary according to the injury and therapeutic needs of each individual.
There are three major groups of exercise:
* those focusing on getting the small deep lying stabilising muscles (such as the lower abdominals and deep spinal muscles) to work properly. These exercises are often taken from clinical Pilates.
* static bodyweight exercises that concentrate on developing stability and/or strength endurance in certain postures. These need you to learn how simultaneously to work your small stabiliser muscles and the larger mobiliser muscles. One popular example is the ‘plank’.
* traditional dynamic strength exercises for the main movement muscles of the trunk, often performed on the floor or Swiss ball.
While sports therapists use a variety of approaches, it is common to start you off working on the first type of exercise (how to use the smaller stability muscles properly) and then progress to more strength-based work as your injury improves.
Core stability work is by no means confined to the rehab clinic, however. Sports physicians, physiotherapists and strength and conditioning coaches also recommend that their clients perform regular core stability or trunk strength exercises to prevent injury. The rationale for prophylactic training is that increased recruitment of the stabiliser muscles and increased strength of the prime movers (main movement muscles) will carry over into better posture and more control, both in daily life and in sporting movements.
So it is very likely you will have come across some core stability exercises through your local sports club, gym or any other general training context. Most of us tend to have a list of three or four of these exercises that we include in our workouts each week.
While this prehabilitative strategy is well intentioned it has two limitations.
* The first is behavioural. Core stability exercises can quite quickly become ‘bore stability’! It takes self-discipline to do 20 to 30 minutes of the same exercises three or more times a week over a long period, so most of us lapse, or at best skimp on this part of the workout after a while.
* The second limitation is physiological. The key training principles of specificity and progression apply to core work in the same way that they do to any other aspect of physical fitness. It is quite common for an athlete to perform the same core routine over a long period and get very good at four or five movements or ‘holds’. But teach the same athlete a new core exercise and they will find it difficult, simply because it’s a new stimulus. The message is that progression and variety are key to optimising benefits of a strengthening programme.
For these reasons, the scheme of ‘core training menus presented in Core Stability Training aims to overcome the problems of non-compliance and lack of challenge. In so doing, it provides a system where an individual can follow a prophylactic or rehabilitative core stability and strengthening programme using a wide variety of movements to maximise adaptations for improvement, and which muscle groups are targeted for training.
The system is designed for those who have already developed some basic skill in using their all-important lower abdominal stability muscles (transversus abdominis) and who are familiar with a number of core exercises.
NB: this is a challenging programme, covering all of the trunk and pelvic muscles, and running from basic recruitment to very advanced strength movements.
The training system contains 10 exercise menus, each using a single piece of training apparatus. A menu contains three to four exercises, which between them target most trunk and pelvic muscles. Some of the exercises involve resistance, some bodyweight, some a simply about muscle recruitment.
Within a menu the difficulty of exercises varies; a couple of the menus are very advanced (and therefore not within the competence of all readers). Coaches, therapists and individuals should set the number of sets and repetitions for each exercise according to the normal principles of training fatigue and overload.
If you are in doubt about how many sets and reps you should be performing, consult a qualified trainer or (if recovering from injury) a sports therapist, so that you are not working pointlessly or, worse, in an unsafe manner likely to lead to injury.
Click here for details of your online special discount offer, or read on to learn more about Core Stability Training
Pilates Conditioning – are you practising it correctly? And is your instructor up to scratch?
Fitness Pilates is a method of exercise and physical movement designed primarily to stabilise the trunk (the “core”), producing more effective stretching, strengthening and balancing of the body.
Through systematic practice of specific exercises coupled with focused breathing patterns, Pilates has proven itself invaluable as a fitness endeavour and an important adjunct to professional sports training. It was developed in the 1920s by the German boxer, circus performer and exercise innovator Joseph Pilates, and began to gain a following when dancers he was working with discovered it could create long, lean muscles and a strong, streamlined physique.
Pilates’ system didn't really hit the big time, however, until the 1990s.
After years of high-impact, feel-the-burn fitness workouts, there was great appeal in a slower, safer approach to health and wellness. Fitness Pilates can condition the body from head to toe with a no- to low-impact approach suitable for all ages and abilities. It requires patience, attention to detail with your body and consistent practice, but results are guaranteed to follow if one sticks at it and does it right.
In Training for Core Stability, you’ll learn exactly how to use Pilates safely as a method of enhancing your body’s core stability. And you’ll learn the core principles behind the proper practice of Pilates – so you’ll know how to recognise a good Pilates instructor from a bad one.
Because when practised badly, Pilates routines can lead to pain and long-term injury – the very opposite of what its creator intended.
Click here for details of your online special discount offer, or read on to learn more about Core Stability Training
Using Swiss Balls To Build Core Stability – what are the advantages and disadvantages?
In the past 10 years large inflatable plastic balls variously known as Swiss Balls, fit balls or stability balls have become de rigueur gym equipment. Ranks of them line the back walls of class studios, a couple always lurk in the abs and stretch area and, increasingly, they are kept in the free weights room. They will also be found in any self-respecting sports physiotherapy clinic.
Over a very similar period of time, “core stability” has invaded the world of recreational sport and fitness, transforming traditional approaches to training and keep fit at all levels of aspiration. And in the realm of core stability, Swiss balls have become indispensable, almost synonymous with the very concept. If you are serious about core conditioning, you work out using a Swiss ball. But can these cheap, cheerful, oversized ‘space hoppers’ justify their popularity in terms of effectiveness?
Core Stability Training reports on several recent sports science experiments into the role Swiss Balls can play in achieving real improvements in trunk strength. The research sets out the types of exercises in which the use of a Swiss Ball is advantageous – and those types of exercises where the use of such equipment is at best of dubious value, and at worse potentially dangerous.
The research concludes that Swiss Balls are of undoubted value as part of a properly-planned core stability program, but that such equipment is often used in an uncritical fashion.
The chapter ends with a discussion of which exercises are most usefully performed with a Swiss Ball, complete with full diagrams and suggestions as to the most appropriate number of sets and reps.
Click here for details of your online special discount offer, or read on to learn more about Core Stability Training
Myofascial Slings – How to train your low back and pelvis for maximum core strength and stability
As the stream of new fads in equipment and training styles shows no sign of slowing, it is useful to return to basics and gain a little education about how the low back (lumbo-sacral spine) and its supporting muscle system work.
Core Stability Training introduces some important research done in recent years which helps us gain a much clearer practical understanding of how the low back and pelvis work, and therefore what kinds of training are most likely to have a positive impact on core strength and stability.
The discussion focuses on the anatomical concept of “myofascial slings”.
The concept of myofascial slings comes out of the work done on sacro-iliac joint (SIJ) stability. Contrary to what old rheumatologists will tell you, the sacro-iliac joints – which connect the fused section of the lower spine (the sacrum) to the pelvic/hip bones on either side – do need to move during normal daily activities such as walking and running.
It is both necessary and desirable that the sacro-iliac joints move, because they need to act as shock absorbers between the lower limbs and spine, and also as a way of providing proprioceptive (body positioning awareness) feedback for co-ordinated movement and control between the trunk and lower limbs.
As the SIJ is capable of movement, that movement needs to be properly controlled, as with any of the body’s joints. Some control comes through the natural architecture of the low back and pelvis, but more is possible by using the surrounding muscle, ligament and connective tissue system (myofascial slings) to provide compression on the joints. This is important because we can influence the effectiveness of the compression through exercise and re-training after injury.
The three muscle systems or ‘slings’ that help to stabilise the pelvic girdle are known as:
* the posterior oblique sling;
* the anterior oblique sling; and
* the posterior longitudinal sling.
In Core Stability Training you learn the three core principles when training myofascial slings – as well as the cardinal importance of good training technique (There are six crucial dimensions of correct technique that you must bear in mind.)
Three program levels are provided – beginner, intermediate and advanced – and the exercises come complete with full text explanations and accompanying diagrams.
Click here for details of your online special discount offer, or read on to learn more about Core Stability Training
Runners – did you know that firming up your butt can boost your running performance?
How many regular runners would suspect that the upper buttock muscle (gluteus medius) is the culprit in very many running overuse injuries?
This fact is less surprising once you understand that during running you are always either completely in the air or dynamically balanced on one leg – and in both circumstances the gluteus medius is a key muscle.
Situated on the upper edge of the hip, the gluteus medius is responsible for lifting the leg away from the body (abduction), helping it to rotate inwards and outwards, and, crucially, keeping the pelvis stable in certain situations, including the stance phase of running. During right stance phase, for instance, the muscle contracts to slow the downward motion of the left side of the pelvis so that the pelvis doesn’t tilt heavily towards the ground. If the gluteus medius is not functioning well enough to achieve this control, the athlete is said to have a “Trendelenburg gait”.
Often, but not always, the same weakness may be noticeable in walking, producing a waddling motion or, in extreme cases, a limp.
Runners who have a weak or easily fatigued gluteus medius are likely to make various adaptations to their technique, which can hide the true reason for a running injury.
Core Stability Training reports on a recent sports science study into the implications for runners of having poor dynamic pelvic stability.
The research shows how runners unconsciously adapt their stride and other aspects of their running technique in order to compensate for weaknesses in their core stability – and what the implications are in terms of impairments to their running performance – and even injury.
The chapter concludes with a discussion of what steps runners can take to improve their conditioning – in particular the types of core stability exercises that will be of most use to anyone looking to strength the gluteus medius and related muscles. The exercises are described in detail, and each one is fully illustrated.
Click here for details of your online special discount offer, or read on to learn more about Core Stability Training
Core Stability and Strong Shoulders – an object lesson for swimmers and other over-the-shoulder athletes
Throughout Core Stability Training the emphasis is very much on hard fact, analysis and easy-to-comprehend explanations of the core concepts and principles behind core stability training.
The chapter on shoulders is just one example of this. It deals in considerable detail with an individual case study concerning a swimmer called Anna (not her real name).
Anna experienced ongoing problems with aching, and sometimes tight shoulders. They also tended to click, and occasionally felt like they ‘popped out of joint’, particularly during a hard sprint session.
Core Stability Training takes you step by step through the testing and diagnosis of Anna’s complaint. Then it sets out the treatment program that was prescribed, complete with explanations and diagrammatic illustrations of the exercises that were used to fully rehabilitate Anna and bring her back into competitive swimming.
It contains valuable lessons, not just for competitive swimmers and triathletes, but also for other athletes for whom shoulders are an essential component of their competitive play.
Details of your online discount offer
As a user of our Peak Performance web site, you qualify for a copy of Core Stability Training at a special discount. Place your order today and you pay just $39.99 (£19.99) instead of the full price of US$59.99 (£29.99). You save 33%.
Core Stability Training is the latest in a series of special reports from Peak Performance, the sports science newsletter. This book is not available elsewhere.
Order your copy today and receive the following additional benefits:
* A $20 saving: the online price of Core Stability Training is a full $20 (£10) less than the official cover price. You pay just $39.99, instead of the normal price of $59.99.
* Our Unconditional Money-back Guarantee: if, for any reason, you decide Core Stability Training doesn’t deliver what we promise, just let us know. We’ll refund your money in full, immediately and without question.
To order your copy, simply go to our secure site, which is administered and guaranteed by Worldpay, and enter your details.
Order your copy today and we’ll pay the postage costs
Core Stability Training is published by Electric Word plc, publishers of the Peak Performance and Sports Injury Bulletin, Your Personal Trainer and the Successful Coaching.
视频
[url]http://tw.youtube.com/watch?v=b6xJDnbSwY8[/url]这个也不错（视频）
[url]http://tw.youtube.com/watch?v=cfmVgAW8Sao&feature=related[/url]这个相对简单点（视频）
[url]http://tw.youtube.com/watch?v=qd0erWA5Je8&feature=related[/url]女子核心稳定力量训练（视频）
[url]http://tw.youtube.com/watch?v=uD9x_va2M64&feature=related[/url]适合女子，相对简单（视频）
[url]http://tw.youtube.com/watch?v=wlKN64Vg2T4&feature=related[/url]这个也适合女子，相对简单（视频）
[url]http://tw.youtube.com/watch?v=RMWBLG4syRQ&feature=related[/url] 虽说是核心训练，但是女子训练方法都出现在瑜伽动作中。所以，很多姿势可以从瑜伽中获得
[url]http://tw.youtube.com/watch?v=ah4yCaKJNsw&feature=user[/url]
上传一个文件，女子可以在瑜伽垫或者床上练习
当然了，男性朋友也可以啊没事，虽然全英文，但是有图片的哦
大家可以到下面网址下载
[url]www.srcf.ucam.org/cuhh/linksandresources/core-stability.pdf[/url]
[[i] 本帖最后由 bing2008 于 2008-6-7 05:06 PM 编辑 [/i]] Core Stability Training: This exercise programme will strengthen your trunk muscles and thus help avoid back problems
Strengthening the back extensor muscles is a useful preventive approach for low-back pain. However, the current vogue in physiotherapy and fitness training is to focus on what is known as 'core stability' training, which specifically targets the smaller and deeper lumbar spine and trunk muscles. The aim of core stability training is to effectively recruit the trunk musculature and then learn to control the position of the lumbar spine during dynamic movements. This article will review the theory and research that underlies core stability training and suggest a simple exercise progression to enhance this function.
Hodges and Richardson (1) have described the lumbar spine area as 'inherently unstable'. In practical terms, this means the lumbar spine relies for stability on the muscles that actively support the area. This 'active' support comes from four mechanisms; tension from theracolumbar fascia; intra-abdominal pressure; the paraspinal muscles; and the deep lumbar extensors (2).
The theracolumbar fascia (TLF) can provide a tensile support to the lumbar spine via deep-trunk muscle activity. The Transversus Abdominis (TA) and the Internal Oblique (IO) muscles both attach to the TLF. This fascia 'wraps' around the spine, connecting the deep trunk muscles to it. When the TA contracts it increases the tension in TLF which, in turn, transmits a compressive force to the lumbar spine, enhancing its stability. In addition the increased tension of the TLF compresses the Erector Spinae (ES) and Multifidus (MF) muscles, encouraging these to contract and resist spine flexion forces.
The intra-abdominal pressure mechanism (IAP) can provide a supportive effect for the whole lumbar area. A co-contraction of the pelvic floor, TA, IO and low back muscles increases the IAP which, in turn, exerts a tensile force on the rectus sheath. This sheath encloses the Rectus Abdominus (RA) muscle and attaches to the IO and TA, surrounding the abdomen. The tension of the rectus sheath increases the pressure within the abdomen like a pressurised balloon. This supportive 'bag of air' reduces the compression and shear forces acting on the spine. Research shows that IAP increases before and during weightlifting exercises(3) and also during running(2), lending credence to the idea that it plays a crucial role in lumbar stability.
Research also demonstrates the significance of the paraspinal and deep lumbar muscles as important stabilisers. It is likely that these muscles act with a static contraction to resist any lumbar extension and rotational forces. The paraspinal muscles - Interspinalas and Intertransversarii - provide an individual stabilising effect on their adjacent vertebrae, acting in a similar way to ligaments (4). The deep lumbar muscle - multifidus (MF) - has been shown to be active throughout a full range of motion of the lumbar spine and during movements of the lower and upper limbs (5).
From this brief explanation of the anatomy and research into the muscles of the lumbar trunk area, it is clear that the deep-trunk muscles - TA, MF, IO, paraspinal, pelvic floor - are key to the active support of the lumbar spine. The co-contraction of these muscles produces forces via the TFL and IAP mechanism which stabilise the lumbar spine, and the paraspinal and MF muscles act directly to resist the forces acting on the lumbar spine.
Further study showed that it is not just the recruitment of these deep-trunk muscles but how they are recruited that is important. Hodges and Richardson showed that the co-contraction of the TA and MF muscles occurred prior to any movement of the limbs. This suggests that these muscles anticipate dynamic forces which may act on the lumbar spine and stabilise the area prior to any movement. Hodges and Richardson also showed that the timing of coordination of these muscles was very significant, and that back injury patients were unable to recruit their TA and MF muscles early enough to stabilise the spine prior to movement. The onset of the contraction before any force can act on the lumbar spine is essential for these muscles to act as stabilisers. Furthermore Hides et al (5) found that the MF muscle showed poor recruitment in back injury patients, again showing how the recruitment of these deep trunk muscles is very important.
Interestingly, as early as the 1920s Joseph Pilates talked about developing a 'girdle of strength' by learning to recruit the deep-trunk muscles. Even without a complete knowledge of anatomy and the benefits of the latest muscle activity research, he was aware of the importance of these deep muscles and their supportive effects.
Having identified the key muscles and how they act, the next step is to establish how best to train them. As with any type of strength and conditioning training, the protocol for improving the function of the deep-trunk muscles must be specific to the task required. This specificity of training must take into account the type of contraction, the muscle fibre type and the anatomical position required.
By definition, the deep-trunk muscles act as 'stabilisers' and are not involved in producing movements, but instead use static, or isometric, contractions. Furthermore, they must act as stabilisers continuously during everyday activities as well as sport, and so require very good endurance of low-level forces. These muscles do not need to be very strong, but they must be correctly coordinated and capable of working continuously; in addition, they must hold the lumbar spine in the neutral position - the correct alignment of the pelvis that allows for the natural S-curve of the spine. These characteristics underpin the following deep-trunk muscle training programme.
The basics...
Core stability training begins with learning to co-contract the TA and MF muscles effectively, as this is key to the lumbar-support mechanism. To do this you must perform the 'abdominal hollowing' technique with the spine in the neutral position, as follows:
Start by lying on your back with knees bent. Your lumbar spine should be neither arched up nor flattened against the floor, but aligned normally with a small gap between the floor and your back. This is the 'neutral' lumbar position you should learn to achieve.
Breathe in deeply and relax all your stomach muscles. Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button is going back towards the floor. Pilates teachers describe this as 'zipping up' - as if you are fastening a tight pair of jeans.
Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and out as you hold the tension in your lower stomach area. Repeat 5-10 times.
Sounds easy? Well maybe, but it is absolutely vital that you perform this abdominal hollowing exercise correctly; otherwise you will not recruit the TA and MF effectively. The following tips will help to ensure your practice is correct.
Do not:
let the whole stomach tense up or your upper abdominals bulge outwards, as this means you have cheated by using the large rectus abdominus muscle (the six-pack) instead of TA;
brace your TA muscle too hard; just a gentle contraction is enough. Remember it's endurance not max strength you are trying to improve;
tilt your pelvis or flatten your back, as this means you have lost the neutral position you are trying to learn to stabilise;
hold your breath, as this means you are not relaxed. You must learn to breathe normally and maintain the co-contraction of TA and MF.
Do:
use your fingers for 'biofeedback' on either side of your lower abdomen to feel the tension in the TA muscle.
Once you have mastered the abdominal hollowing lying on your back, practise it lying on your front, four-point kneeling, sitting and standing. In each position get your lumbar spine into neutral before you perform the hollowing movement.
The next step...
Having learned to recruit the TA and MF muscles correctly in various positions, which can take anything from one session to one month or more, it is time to move onto simple core stability exercises. These may also involve the oblique muscles, other lumbar muscles and gluteals to assist the TA and MF in maintaining the lumbar spine in a stable neutral position. I have chosen two very useful examples, but there are many others included in Pilates lessons and used by trainers and physiotherapists that can be incorporated at this stage of core stability learning.
Lying leg-lift stabilisation
Lie on your back with your knees bent, ensuring your back is in neutral and placing your hands on your hips for biofeedback;
Breathe in and relax. Breathe out and, as you do so, perform the abdominal hollowing or zipping-up action;
Once you have established some TA tension, slowly slide your left leg out along the floor until it is straight, then slide it back. Your back should not have moved, and your pelvis should not have tilted as you performed this action. If your back or pelvis moved, you did not achieve the correct stability. Remember the coaching points above, and ensure you follow them, otherwise you will jeopardise the training;
n Repeat for the other side, 10 times each leg.
The waiter's bow
Stand up with good posture, knees soft, lumbar spine in neutral, head up and shoulders back and relaxed;
Breathe in and relax. Breathe out and, as you do so, perform the abdominal hollowing action;
Keeping the tension, slowly lean forward from the hips at an angle of 20û and stop, in a posture like a waiter's bow, keeping your back completely straight and long as you lean. Hold the lean position for 10 seconds - you will feel your TA and MF supporting you if you hold the correct position;
Keeping the tension and the alignment, slowly return to your start position. Repeat 10 times. Again, remember the coaching points above.
These exercises are two examples of how you can learn to keep the spine in neutral, using slow and controlled static contractions of the trunk stabiliser muscles. Technique is vital and the aim is to build up the time you are able to maintain good stability.
Getting functional...
The ultimate aim of core stability training is to ensure the deep-trunk muscles are working correctly to control the lumbar spine during dynamic movements, such as lifting a heavy box or running. Therefore it is important that once you have become proficient in the simple core exercises you should progress to achieving stability during more functional movements. I have chosen two examples.
The lunge
A classic exercise which, performed slowly and with care, can teach you a great deal about body awareness and core stability. Interestingly, it is used by Alexander Technique teachers to help establish better movement patterns.
Stand with feet hip-width apart in front of a mirror. Ensure your lumbar spine is in neutral and your back is tall with your shoulders back and head up;
Lunge forwards, bending your knee only half way down. Ensure that your front knee is in line with your toes and your back remains upright, with your lumbar spine in neutral and your hips level;
Push back up, initiating the movement by pushing down into the floor with your front foot. The force from your legs should bring you back up quickly and easily to your start position. Your back should have remained totally still and your hips level as you performed the push back.
Many people wrongly initiate the up movement by pulling their heads and shoulders back first; this extends the lumbar spine, losing the neutral position. Others have problems keeping their pelvis level while performing the lunge. You must learn to use your deep trunk and gluteal muscles to hold your lumbar spine in neutral and your pelvis level as you perform the movement up and down. The movement should come only from the leg muscles.
The press up
Another classic exercise which, more often than not, is performed with questionable core stability.
Start on all fours - even if this means it is easy for your upper body - in order to learn the correct technique. Your hands should be slightly further than shoulder-width apart and your shoulders and your head in front of your hands. Lift your hips so that there is a straight line from your knees through your pelvis and lower back, through your shoulders and all the way to your head. Ensure your lumbar spine is in neutral, using a mirror or a partner/trainer to help you. To maintain a neutral spine and a straight back during the exercise, the trunk muscles must provide active support;
n Slowly lower down, bending your arms all the way to the floor. Keep your head still, with your neck in line with your back;
n Push up, initiating the movement by pressing down into the floor with your hands. Your back should remain still and straight and your lumbar spine in neutral throughout.
Many people allow their lumbar spine to arch and sag downwards as they perform the press up; this is because they are not using their trunk stabilisers to support the body.
These two exercises, used in a non-traditional manner, enable you to learn core stability while performing dynamic movements. By reducing the resistance - ie doing only half lunges and knee press ups - you are able to focus on the trunk stabilisers and achieving perfect technique rather than working the major muscle groups. The whole essence of core stability training is quality of movement and relaxation. The more you practise, the easier it becomes until you can control your lumbar stability at all times, during complex as well as simple movements.
Raphael Brandon
References:
1. Spine, 21, 2640-2650
2. International Journal of Sports Medicine, 1(4), November 2000
3. Zatsiorski (1994). Science and practice of strength training. (1994). Human Kinetics: Champaign IL
4. Palastanga et al. (1994). Anatomy of human movement. Butterworth Heinemann: Oxford.
5. Physiotherapy, 36, 6-11.
6. Spine. 21, 2763-2769. PDF文件，是关于核心稳定性的
大家可以下载看看
www2.army.mod.uk/linkedfiles/army_health/baft_booklet_5.pdf
一本书的章节（核心稳定性）
大家可以下载，是PDF文件格式www2.army.mod.uk/linkedfiles/army_health/baft_booklet_5.pdf
详细讲解了核心的部位、图文并茂。
属于PPT 的PDF格式。
optp.com/media/Document_7.pdf
讲解了什么是核心？为什么这么重要？如何应用到实践？如何过度？还有点广告，呵呵，所以要有选择的看。
[url]www.damienhowellpt.com/pdf/core%20strength.pdf[/url]
[[i] 本帖最后由 bing2008 于 2008-6-7 05:19 PM 编辑 [/i]]
核心力量
这篇文献是关于核心力量的[url]www.damienhowellpt.com/pdf/core%20strength.pdf[/url]
作者详细讲解了核心力量-核心稳定性等概念。
并且发表了关于核心稳定性训练是否可以提高运动表现及防止运动损伤。
[[i] 本帖最后由 bing2008 于 2008-6-7 05:15 PM 编辑 [/i]]