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Did you know that the core can be classified as internal and external? but that it also has other VERY important non-muscular structures that perhaps you are overlooking?
In this complete class, I explain and show by example not only the anatomical structures, but also how the core works during training.
FREE KETTLEBELL GUIDE DOWNLOAD: www.dropbox.co...
The "Kettlebell Training Guide for Beginners" is a digital manual [PDF] written by Jerónimo Milo, with the intention of sharing, completely free of charge, the necessary information to start training with kettlebells effectively and safely.
I invite you to share it with anyone who is interested in physical training or who you think could benefit from the contents presented in this manual.
What muscles make up the internal and external core?:
1) Rectus abdominis, internal and external oblique.
2) Superficial and deep spinals.
3) Transverse.
4) Diaphragm.
5) Pelvic floor.
6) Gluteus, psoas (as connectors).
7) Intra-abdominal and thoracic pressures.
8) Other elements: glottis, fascia, etc.
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00:00 What is the core?
00:15 Core definitions.
02:01 Different types of core work.
04:35 How to apply it to the kettlebell?
06:40 Standing planks with load.
07:00 The components of the core.
08:30 Internal core.
12:10 How do the muscles act on planks?
14:30 Internal pressures.
17:00 The middle zone and the plates.
19:20 The anti-movements.
21:18 Physiology of the core.
24:25 The vertical plates.
26:10 Can the spine be moved?
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