When I asked the firefighters if they had practiced their core when they were teaching them about physical training, they replied yes. When I asked further how it was trained, they said sit-ups and prone back extensions. However, this is only a training of some of the core muscles, rectus abdominis and erector spinae, and if you look at the sit-ups, the iliopsoas and rectus femoris muscles will also exert strength. So if you practice abdominal crunches, the movement is more efficient than sit-up training. And it's not a core stability exercise, because the role of the core area is not reflected in these movements.
The training of the waist and abdomen is very important in the process of lifting and climbing, and the movement of the human body is mainly based on the extension and flexion of the torso, so it is very important to emphasize the training of the waist and abdomen of firefighters.
But in some actual battles, the rapid laying of the fire belt requires the lateral flexor strength of the torso. The force of horizontal rotation is required during the hammer strike. Therefore, people are not a plane, and the actions that people do are not a plane. Therefore, the flexion and extension of the sagittal plane, the lateral flexion of the frontal plane and the rotation of the horizontal plane are also what we need to develop. Only the all-round three-dimensional training of the human body's movements can give full play to the best function and complete the combat mission excellently.
Stability training in the core area does not mean that every muscle in the core is trained very strong, so that the core area is stable. It's the coordination between the inner core and the outer core, and the final realized action pattern is the real stability.
3 phases of core training:
1. The learning stage of inner core control is the isometric contraction of the inner core muscles. Design movements that require the involvement of the inner core muscles, and maintain such movements for more than 15-20 seconds. Gradually learn and master the core activities within independent control. At this stage, the movements in Pilates are worth learning from.
2. In the joint control training stage of the inner core and the outer core, the inner core moves slowly in a stable state, and gradually establishes the ability of the inner core and the outer core to cooperate with each other.
3. In the core function training stage, the static movement, dynamic movement, and dynamic resistance movement in the stable state gradually transition to the core static stability training, dynamic movement, and dynamic resistance movement in the unstable state, as well as improve the control ability of the lumbar spine and pelvis.
The underlying logic of core training.
The use of interval training in sports activities.
Fitness starts with brain strength, and the order of muscle recruitment is very important.
Good sports performance is indispensable for gluteal training.
February** Dynamic Incentive Program