10-abr-2010
Baneado ;(
Posture and Core Conditioning Posture and Core Conditioning
Contents
1. The Importance of Posture . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . 1
Core Stabilization and Strength . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
The Benefits of Weight Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 2
2. The Inner Unit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Muscles of the Inner Unit. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Exercises to Improve the Inner Unit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
4-Point Transversus Abdominis Tuck . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Horse Stance Vertical . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 7
Heel Slides . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
3. The Outer Unit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
The Inner Unit and the Sling Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 11
The Basis for an Outer Unit Exercise Program . . . . . . . . . . . . . . . . . . . . . . . . 11
Alternating Dumbbell Press on Swiss Ball . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Lunge—Static and Dynamic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Bent-over Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Chek Press (Modified Arnold Press) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
4. Posture . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . 19
What Is Posture? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 19
Why Good Posture Is Important . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Prone Cobra . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Axial Extension Trainer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Wall Leans. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Cervical Flexors with a Blood Pressure Cuff . . . . . . . . . . . . . . . . . . . . . . . . . . 24
5. Basic Core Conditioning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
What Is Posture? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Reverse Crunch on Floor (Lower Abdominals). . . . . . . . . . . . . . . . . . . . . . . . . 27
Horizontal Woodchopper (Internal and External Obliques) . . . . . . . . . . . . . . . . 28
Supine Lateral Ball Roll . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Floor Crunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Firm and Flatten Your Abs by David Grisaffi . . . . . . . . . . . . . . . . . . . . . . . . . 33
VIRTUALLY EVERYONE—young and old, male or female—has a
deep desire to improve his or her life. However, many people
have orthopedic problems that prevent them from improving
their bodies. These problems occur from a lack of core
stabilization and strength, leading to poor posture.
Our bodies were designed to withstand many environmental
conditions. The ability to stabilize our core musculature is vital
to our existence. Our ancient ancestors could not afford to have back pain. They needed to function on a basic level that involved moving rocks, building shelter, climbing mountains, or
running after food. If they had a bad back or poor core
stabilization and strength, their likelihood of survival would
have been deeply diminished.
Contents
1. The Importance of Posture . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . 1
Core Stabilization and Strength . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
The Benefits of Weight Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 2
2. The Inner Unit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Muscles of the Inner Unit. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Exercises to Improve the Inner Unit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
4-Point Transversus Abdominis Tuck . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Horse Stance Vertical . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 7
Heel Slides . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
3. The Outer Unit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
The Inner Unit and the Sling Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 11
The Basis for an Outer Unit Exercise Program . . . . . . . . . . . . . . . . . . . . . . . . 11
Alternating Dumbbell Press on Swiss Ball . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Lunge—Static and Dynamic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Bent-over Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Chek Press (Modified Arnold Press) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
4. Posture . . . . . . . . . . . . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . 19
What Is Posture? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .. 19
Why Good Posture Is Important . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Prone Cobra . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Axial Extension Trainer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Wall Leans. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Cervical Flexors with a Blood Pressure Cuff . . . . . . . . . . . . . . . . . . . . . . . . . . 24
5. Basic Core Conditioning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
What Is Posture? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Reverse Crunch on Floor (Lower Abdominals). . . . . . . . . . . . . . . . . . . . . . . . . 27
Horizontal Woodchopper (Internal and External Obliques) . . . . . . . . . . . . . . . . 28
Supine Lateral Ball Roll . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Floor Crunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Firm and Flatten Your Abs by David Grisaffi . . . . . . . . . . . . . . . . . . . . . . . . . 33
VIRTUALLY EVERYONE—young and old, male or female—has a
deep desire to improve his or her life. However, many people
have orthopedic problems that prevent them from improving
their bodies. These problems occur from a lack of core
stabilization and strength, leading to poor posture.
Our bodies were designed to withstand many environmental
conditions. The ability to stabilize our core musculature is vital
to our existence. Our ancient ancestors could not afford to have back pain. They needed to function on a basic level that involved moving rocks, building shelter, climbing mountains, or
running after food. If they had a bad back or poor core
stabilization and strength, their likelihood of survival would
have been deeply diminished.
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