Abdominal training for combat sports cz.II
2018-11-30
How to train core muscles? To take care of every aspect related to strong and functional core muscles, we need to train all the muscles I mentioned earlier.
Transverse muscle we activate the abdomen most strongly when we breathe in the abdominal track.
How to do it?
Lie down on the floor and place a book on your stomach. We have to take in air with our nose in such a way that the book floats upwards. Usually we are accustomed to breathing in the thoracic track, which is bad and carries a lot of consequences (poorer oxygenation during exercise, migraines, dizziness) It is also worth breathing this way during all exercises, especially exercises like plank, etc.
Oblique muscles in combat sports, it is best to train anti-rotationally. That is, do not perform mindless torso twists, but, for example, perform torso twists with a with a barbell but do not bring the barbell to extreme ranges of motion (it is dangerous for the spine) only at the right moment abruptly change the path of the barbell to the other side. We teach in this way so that our abdominal oblique muscles are able to protect us from injury and accumulate power when we change our trajectory. Draw a punch in combat sports.
The rectus abdominis muscle is a muscle that does not need much attention. Performing tummy tucks at times when we are hunching over is not really justified, since this muscle is constantly left in a strong contracture anyway. Combat sports athletes don't have it easy either, as virtually every stand-up sport requires us to crouch down in the throat, so there's no point in hitting it off. Believe me, combat sports training and multi-joint exercises are enough to discover the notorious six pack
What exercises to do ?
- All kinds of planks are good but in the beginning. If you are an athlete, a static position will not reflect the conditions under which your abdominal muscles should really work in combat. It is worth adding to them elements of movement with arms, legs. Add renegade roving exercises and all kinds of farmer's walks.
- All anti-rotation exercises, i.e. the previously mentioned twists with a barbell/exercise ball (Starting the movement from the hip) and exercises using resistance bands. Side plank, although they work a little differently than anti-rotation, it is also worthwhile to perform them the same way adding elements of movement
- For strengthening gluteal and pelvic floor muscles, it is worth adding glute bidge/ Hip hinge exercises
How to incorporate this into your training ?
I personally add 3 deep muscle exercises after each workout. During the warm-up, I do support exercises with my charges but only to activate the core (this gives better mobility and stability during the target training). Also they will find use in station circuits as one of several stations. Finally, remember that all multi-joint exercises such as the squat and deadlift, done correctly, also strengthen the core so don't catalyze yourself with planks every day, because it doesn't make sense. Exercise wisely and find your weaknesses.See also:
ABDOMINAL TRAINING IN COMBAT SPORTS CZ.1
Author of the article:
 | Artur Jobda Personal trainer, nutritionist  https://www.facebook.com/artur.jobda |
