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The Core

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Suspension is based on sustained improvement in musculoskeletal training for the purpose of correcting the mechanical changes in the spine, especially to strengthen the stability of the spine, the improvement of the cervical and lumbar problems with very significant results. In the process of suspension training, improved bone, joint, ligament blood circulation, increase metabolism, increase the organic component of bone, inorganic components reduced to the spine of the strength, toughness increases, slow degeneration of bone.

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									 Fitness Tips From John

                                                                 The Core
1. The Plank                                                                    3b.Russian Twist with stability ball (beginners)
     This is a deceptively simple core exercise. It’s hard to believe but the        This exercise is the same as the Russian Twist with medicine ball.
plank provides such a great workout. Try it!                                    The only difference is the stability ball is lighter therefore is a good
      It’s wise to start with this exercise before beginning a heavy routine    exercise for beginners. By using the stability ball which is only full of air
of resistance training.                                                         more focus can be placed on the stretch on either side as well as speed
     Here’s how it’s done.                                                      can also be added to work more of the motion.
     Get into a pushup position on the floor. Bend your elbows at a 90               Here’s how it’s done.
degree angle and rest your weight on your forearms. Your elbows should               Grab a stability ball and sit on the floor with your hips and knees
be directly beneath your shoulders, and your body should form a straight        bent at 90 degrees. Hold the ball straight out in front of you and keep
line from your head to your feet. Hold the position for as long as you can.     your back straight. (your torso should be at about 45 degrees to the
Your goal should be to hold for two mintues straight.                           floor). Working speed in the movement explosively twist your torso as
                                                                                far as you can to the left and then reverse the motion, twisting as far as
                                                                                you can to the right.
    The plank helps develop strength in
the core, shoulders, arms, and glutes.
You of course are not lifting or moving
heavy weight but you have to constantly
squeeze your abs to hold the position.
2. Side Plank
     This is similar to the Plank, with a slight variation. Instead of              Aim to perform three to four sets of 15 – 20 reps, resting 60 seconds
supporting your body with both arms, you balance to one side and use            between sets.
only one arm for support.
                                                                                4. Raised leg Russian Twist
    Here’s how it’s done.
                                                                                     This is similar to the Russian Twist in that the motion is the same
                                 Lie down on an exercise mat or other           but what changes in the resistance. Instead of using a medicine ball the
                              soft surface and turn to one side placing         element of balance becomes the focus by raising your legs up off the
                              both feet one on top of the other. Prop           floor and twist your torso from side to side as well and shifting your legs
                              yourself up on your elbow and forearm             up and down to fall in line with each twist.
                              and keep your legs straight. Your entire
                                                                                     Here’s how it’s done.
                              body should form a straight line and your
                              neck should be inline with your head.                  Sit on the floor with your hips and knees bent at a 90 degree angle.
                              Hold the position for up to 90 sec then           Hold your hands together out in front of you and lift your legs of the
                              switch to the other side.                         floor. Twist to the right and at the same time extend your left leg and
                                                                                bring your right leg up bent towards your chest. Do the reverse without
2b TRX Side Plank (Advanced)                                                    dropping your legs down.
     Here’s a much more challenging way of performing the static side
plank exercise. Here we will implement a form of training known as
suspension training by using a device called the TRX. This simple yet
effective piece of core equipment allows for maximum core muscle
recruitment and makes for a very intense core workout.
    Here’s how it’s done.
     Lie down on an exercise mat or other soft surface and turn to one
side. Grabbing a hold of the TRX, which is held by an anchor up above               Perform two to three sets of 10 – 12 reps, resting 60 seconds
you, lock your feet into the foot holders and angle your feet side by side.     between sets.
                                     Prop yourself up onto your hand with       5. Twisting Plank
                                  your arm fully extended and keep your              This is similar to the plank exercise, as you begin in the same
                                  legs straight. Your entire body should        position, but what this variation adds on is the working of the core
                                  form a straight line and your neck should     rotation.
                                  be inline with your head. After
                                                                                     Here’s how it’s done.
                                  establishing your balance aim to point
                                  your other arm straight above your head.           Get into a pushup position on the floor. Bend your elbows at a 90
                                  Hold the position for up to 90 sec then       degree angle and rest your weight on your forearms. Your elbows should
                                  switch to the other side.                     be directly beneath your shoulders, and your body should form a straight
                                                                                line from your head to your feet. Now without moving your forearms
     (To build up to this exercise one can always start on their forearm
                                                                                or toes, twist your mid-section as far as you can from the side to side.
then slowly work up to a fully extended arm)
                                                                                The trick is to hold your arms and feet firmly in position as you twist
3.Russian Twist with medicine ball                                              this allows for maximum contraction of the muscles of the core that are
     This exercise greatly improves ones strength in rotation.                  involved in rotation.
     Here’s how it’s done.
     Grab a medicine ball, dumbbell or weight plate and sit on the floor
with your hips and knees bent at 90 degrees. Hold the weight straight
out in front of you and keep your back straight. (your torso should be at
about 45 degrees to the floor) . Explosively twist your torso as far as you
can to the left and then reverse the motion, twisting as far as you can to
the right.                                                                           Perform ten twist in total then rest for 60 seconds. Do three sets in
                                                                                total.
                                                                                6. Basic Crunch
                                                                                     This is one of the most well known exercises for core and is still one
                                                                                of the best.
                                                                                     Here’s how it’s done.
    Aim to perform two to three sets of 12 – 15 reps, resting 60 seconds             Lie on the floor with your knees bent and feet flat on the floor. Place
between sets.                                                                   your hands out stretched in front of you on either side of your knees.
Fitness Tips From John
                                                             The Core
                               Curl your torso forward tightening your                                           Kneel down on the floor (preferably on
                               abdominal muscles as your go up. Aim to                                      an exercise mat for knee support) facing the
                               maintain a relatively straight spine and                                     TRX suspension straps, which are anchored
                               neck with your head facing directly                                          to a bar or object above you. Grip the
                               forward and inline with your spine.                                          handles tightly facing directly forward.
                               Exhale on the way up and inhale on the                                       Slowly push forward on the straps
                               way down.                                                                    extending your body out and not moving
                                     Perform fifteen to twenty repetitions                                  your knees. Extend and stretch out your
resting for 60 seconds of three to four sets.                                  body as far as you can, only to the point where you can return back to
                                                                               the same position. When you return roll inward your body and contract
7. Static Leg Raise Hold (Advanced)
                                                                               tightly the muscles of your mid-section.
     This is a very challenging core exercise for advanced golfers to
                                                                                    Perform ten to fifteen reps with 3 sets, resting for 90 seconds
further strengthen and develop their core strength and endurance. I dip
                                                                               between each set.
bar is needed for this one preferably one relatively high off the ground.
                         Here’s how it’s done.
                         Facing out from the dip bar place your hands on
                    either bar and grip each one tightly. Stepping up on
                    the steps, lock your elbows out and raise your legs off
                    the steps. Hold your torso straight with your arms
                    and then focus on holding your legs out straight
                    holding your body at a 90 degree angle from you
                    head to your toes. Hold for as long as you can for 3
                    sets in total with 60 seconds rest between sets.


8. Hanging Leg Raise (Advanced)
     The hanging leg raise is an advanced exercise that’s great for hitting
your abdominal area and hip flexors. It’s important to raise the legs as
high as they can go to provide the core region with maximum
contraction. Abdominal contraction and spinal flexion must occur in the
movement to maximally tax your abs.
     Here’s how it’s done.
      Grab a hold of a pull up bar and grip
it tightly. Focusing on keeping your spine
straight and not allowing your body to sway
raise you legs in front of you. Bring your
legs up as high as possible. At the very top
you can even bend your knees in to your
chest.
      Perform as many reps as possible for a total of 3 working sets, rest
for 60 seconds between sets.


9. TRX Core Extension (Advanced)
    This is another advanced core exercise for golfers who want to
further enhance their core strength, endurance and flexibility. It
demands a tremendous amount of core stability and over all strength.
    Here’s how it’s done.
    Sit down on the floor facing the TRX suspension straps, which are
anchored to a bar or object above you. Lock both feet in the foot holders
and place them side by side point out. Now crunch you knees in and
prop your self up off the floor on your hands.
                        Allow you hips to move back in between your
                    hands contracting tightly your mid-section. Now
                    extend out straightening your legs and body as best
                    you can, before returning to the beginning position.




    Perform a focused ten reps then allow your movement to lessen for
another five reps. Do 3 sets in total with 90 + seconds rest between sets.
10. TRX Roll O (Intermediate)
     This core exercise actually looks a lot harder than it is. It’s usually
done on the stability ball which is another great piece of equipment to
aid in core development. By doing it on the TRX the exercise is slightly
more efficient as you can hold onto the handles giving your serratus
muscles a full stretch at the finishing point.
     Here’s how it’s done.

								
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