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Guide the development of muscle bark: anatomy, tests and training program
Sport And Fitness / / December 19, 2019
Muscles bark - this is not only the rectus abdominis, or the press, as many believe. This is a complex muscle, which is involved in virtually every movement.
These muscles contract as the isometric and isotonic, can stabilize the movement, transmit the voltage from one extremity to the other, or be a source of movement in general.
The structure of the muscle bark
In this muscle group, there are three levels deep, and many muscles are hidden under those who prefer to train the majority of people, that is in direct and oblique muscles of the abdomen.
Here is a list of external muscles in this group:
- rectus abdominis;
- external obliques;
- latissimus dorsi;
- gluteal muscles;
- adductors;
- trapezius muscles.
The second layer of bark muscles:
- internal obliques;
- erector spinae muscles;
- infraspinatus muscles.
Third layer of muscles bark:
- transverse abdominal muscles;
- iliopsoas muscle;
- pelvic floor muscles;
- diaphragm;
- square lumbar muscles;
- multifidus muscle.
Muscle function bark
Most often bark muscles act as stabilizers and the center of power transmission, rather than the source of traffic.
Many train these muscles with isolated exercises, such as the abdominals or back. They do curling or the ups body instead of functional exercises such as the deadlift, squat, push-ups and a variety of other exercises closed kinetic chain.
Vocabulary closed kinetic chain (or closed circuit) carried rigidly fixed with the body segment. For example, when you press, rigidly fastened hands and feet: they stand on the floor and do not move.
Training with the help of isolated exercise, you are not only missing out on the main muscle function bark, but also lose the ability to develop strength and learn how to better control their movement.
Developed muscles bark gives the ability to control the power that we use. according to theAssesment Of core stability: developing practical models. Valdhema researcher Andy (Andy Waldhem), there are five different components stability bark: strength, endurance, flexibility, control of movement and functionality.
Without control of movement and functionality remaining three components are useless: the fish, which pulled out of the water, can not do anything, no matter how strong and hardy.
Keeping the body stability during any activity, be it running, jerk the rod or lifting weights at home, you reduce the risk to injure your back.
How to determine the level of the body stability and strength of muscles bark
To measure your level of housing stability, can be used functional assessment of movements.
Functional assessment of movements (Functional Movement Screen, FNS) - a system consisting of the seven tests that objectively assess the basic motor skills of the athlete. This system was developed by the American therapists Gray Cook (Gray Cook) and Lee Burton (Lee Burton).
Stability test body via push
In FNS test there are several estimates - from 0 to 3 where 0 - movement causes pain, 1 - test not performed or formed not completely, 2 - test is performed with compensatory movements or Lite embodiment, 3 - movement performed perfect. We will use a simplified version of the test to grade 2 and two versions: made / not made.
First, stand in the position of the lowest point of the push-ups: you are lying on the floor, palms stand side by side with the shoulders, feet - on the balls. In men, the palm should be at chin level, women - at the collarbone level.
In one motion, lift yourself upward from this position, keeping the body straight. Make it easier to evaluate the results, you can use bodibar: put it along the back to see how the body stays straight.
- You must maintain the correct position throughout the test (hands should not move down below).
- Chest and stomach off the floor simultaneously.
- The body rises as a whole, without bending the spine (to find out, use a stick).
If any of these criteria is missing, the test does not count. You have three attempts to assess.
If you have successfully passed the test for stability, try to assess their strength.
Test the strength of the muscles bark
Plank and side plank determine the strength of the crust in a static, while pulling your knees to your chest in a vise and lift the legs to the horizontal bar allows to evaluate the dynamic force.
Also we offer to evaluate the strength and stability of the rear of the crust by doing one rep deadlift with a suitable weight.
Plank on elbows
Stand in the bar at the elbows and hold it for 90 seconds. During this time, the back should be straight and hips - are raised. You can reuse bodibar to assess the accuracy of the posture. Forearm parallel to the back, just below the elbows shoulders.
To find and maintain the correct position in the bracket, proceed as follows:
- take a starting position when the elbows are at shoulder;
- tighten your quadriceps and lift the knees;
- Squeeze your buttocks;
- tighten your rectus abdominis.
When all three muscle groups will be reduced right thigh will take the correct position and bending at the waist will be eliminated.
Side strap
hold lateral strip for 60 seconds. The elbow must be clearly below the shoulder and the foot - one above the other. Direct provision should be retained both horizontally and vertically.
Knees to the chest or the foot to the horizontal bar
Make five pull-up knees to the chest for a passing grade elevations and five feet to the horizontal bar for maximum points.
Before lifting the feet, check the alignment of the shoulders to make exercise safe for the shoulder joint. To do this, try to straighten his shoulders and lowered in the position of Vis.
Slowly and gently lift your legs to a horizontal bar (or knees to his chest) and then lower them as slowly and smoothly. Perform five repetitions.
To pass this test the strength, you have to maintain full control over the movement, rather than using momentum to achieve full range of motion. In addition, you should not have any pain.
Deadlift
Make one repeat deadlift, using the weighting table below. For best results, take one deadlift repeated with an average weight or more.
Deadlift for adult males, weight in kilograms
| Body weight, kg | untrained | newcomer | Middle level | Advanced level | Highest level |
| 52 | 42,5 | 82,5 | 92,5 | 135 | 175 |
| 56 | 47,5 | 87,5 | 100 | 145 | 187,5 |
| 60 | 50 | 95 | 110 | 155 | 200 |
| 67 | 57,5 | 107,5 | 122,5 | 172,5 | 217,5 |
| 75 | 62,5 | 115 | 135 | 185 | 235 |
| 82 | 67,5 | 125 | 142,5 | 200 | 250 |
| 90 | 70 | 132,5 | 152,5 | 207,5 | 257,5 |
| 100 | 75 | 137,5 | 160 | 217,5 | 265 |
| 110 | 77,5 | 145 | 165 | 222,5 | 270 |
| 125 | 80 | 147,5 | 170 | 227,5 | 272,5 |
| 145 | 82,5 | 152,5 | 172,5 | 230 | 277,5 |
| 145+ | 85 | 155 | 177,5 | 232,5 | 280 |
And here is the table of weights for women.
Deadlift for adult women, weight in kilograms
| Body weight, kg | untrained | newcomer | Middle level | Advanced level | Highest level |
| 44 | 25 | 47,5 | 50 | 80 | 105 |
| 48 | 27,5 | 52,5 | 60 | 85 | 110 |
| 52 | 30 | 55 | 62,5 | 90 | 115 |
| 56 | 32,5 | 60 | 67,5 | 95 | 120 |
| 60 | 35 | 62,5 | 72,5 | 100 | 125 |
| 67 | 37,5 | 67,5 | 80 | 110 | 135 |
| 75 | 40 | 72,5 | 85 | 117,5 | 145 |
| 82 | 42,5 | 80 | 92,5 | 125 | 150 |
| 90 | 45 | 87,5 | 97,5 | 130 | 160 |
| 90+ | 50 | 90 | 105 | 137,5 | 165 |
So you rate the stability and strength of muscles bark. If you were able to pass all the tests, additional training is required. If you could not - you need to strengthen the muscles of the core.
Below is a comprehensive training for this group of muscles, which will help you develop the stability and strength.
Training for muscle bark
1st day
1. For starters, push-ups with your hands on the hill.
Advanced level: push-ups with support on the rubber band.
Approaches and repetition 6 × 6.
Try to gradually reduce the height, or do exercises with lighter elastic while maintaining proper technique.
2. For beginners: strap.
Advanced: plank from his knees.
Approaches: 6 × 15 seconds.
Take the right position straps, tighten your quadriceps, buttocks and press to help her back to take a neutral position.
3. For starters, side plank.
Advanced: side plank from his knees.
Approaches: 3 × 15 seconds on each side.
Stand to the side bar on bent knees and hold a straight line from knees to hips and thighs on to her shoulders.
2nd day
1. For starters, push-ups with your hands on the hill.
Advanced level: push-ups with support on the rubber band.
Approaches and repetition 8 × 4.
Focus on keeping the right body position. No need to go below in damage to equipment. Try to perform an increasing number of approaches.
2. For beginners: strap.
Advanced: plank from his knees.
Approaches: 4 × 30 seconds.
3. Lateral bending strips.
Approaches and repeating the 4 × 5 on each side.
Take the position of the side rails, then slowly lower thighs and again lift the body to the original position.
3rd day
1. For starters, push-ups with your hands on the hill.
Advanced level: push-ups with support on the rubber band.
Approaches and repetition: 10 × 2.
Use the lowest possible elevation or very thin rubber-expander.
2. For beginners: strap.
Advanced: plank from his knees.
Approaches: 3 × 45 seconds.
3. Side strap.
Approaches: 4 × 30 seconds.
4th day
1. Walking on the hands and feet (gait bear).
Approaches: 5 × 20 meters.
Use the lowest possible elevation or very thin rubber-expander.
2. Plank 3 minutes.
If necessary, arrange short breaks, but not longer than 20 seconds.
5th day
1. Throws medbola from the chest.
Approaches and repetition: 5 × 6.
Throw the ball at 70-80% of maximum effort. Concentrate on the position of the body and muscle tension bark for best results. Throws with maximum force is not recommended if you are not trained to this purpose.
2. feet ups.
Approaches and repeating the 4 × 8.
Lie on the floor, you can put a hand under the buttocks, to fix the lower back. do not fall on the floor between reps feet.
3. Direct and lateral strap, a total of 6 minutes.
Keep a straight bar as long as you can, and then move to the side. If you can no longer hold the position of the slats, do burpee 5 times, and then go back to the bar.
Repeat the exercise of the first five days, gradually increasing the difficulty of the exercises, as long until you can successfully perform the tests in normal and lateral plate. Only then should move on to the next exercise program.
6th day
1. Deadlift.
Approaches and repeating 3 × 10.
Take the weight with which you can perform all the repetition, while maintaining the correct body posture. In this case, you should feel good loading.
2. For beginners: hanging on the bar, 4 sets of 15 seconds.
Advanced: pull-ups with the rise of the knees, 4 sets of 6 times.
Try to straighten your shoulders and lower (see photo above).
3. For beginners: lifting knees in vise.
Advanced: lift your knees to your chest in a vise.
Approaches and repeating 3 × 8.
If possible, perform the knee lift on the horizontal bar, parallel bars, keep your shoulders back and lowered allotted. If you can not engage on the bar, using the Roman chair, gymnastic rings, Plyometric boxes.
7th day
1. Deadlift.
Approaches and repeating the 4 × 8.
Increase the weight by 10% of the weight of the previous training.
2. For beginners: hanging on the bar, 4 x 20 seconds.
Advanced: pull-ups with the rise of the knees, 5 sets of 6 times.
Keep the shoulders in the correct position.
3. For beginners: lifting knees in vise.
Advanced: his knees to his chest in the vise.
Approaches and repeating the 4 × 8.
Control the movement, do not use momentum.
8th day
1. Deadlift.
Approaches and repetition: 5 × 6.
Increase the weight by 10%, watch the performance of the technique.
2. For beginners: hanging on the bar, 4 times for 30 seconds.
Advanced: pull-ups with the rise of the knees, 4 sets of 8 times.
Keep the shoulders in the correct position.
3. For beginners: the rise of the knees.
Advanced: his knees to his chest.
Approaches and repetition: 4 × 10.
4. His knees to his chest in the prone position.
Approaches and repeating 3 × 10.
Lie on your back, lift your knees to your chest so that the pelvis raised. Control the movement back to the starting position, feet do not touch the floor during execution of one approach.
9th day
1. Deadlift.
Approaches and repetition 6 × 4.
Increase the weight by 5-10%, watch the performance of the technique.
2. For beginners: lifting knees in vise.
Advanced level: L-tightening.
Approaches and repetition: 5 × 5.
Focus on technique, avoid jerks.
3. For beginners: the rise of the legs.
Advanced: lift the legs and pelvis.
Approaches and repeating 3 × 10.
10th day
1. Deadlift.
Approaches and repetition: 7 × 3.
Increase the weight by 5-10%, watch the performance of the technique.
2. For beginners: lifting knees in vise.
Advanced level: L-tightening.
Approaches and repeating the 4 × 8.
3. For beginners: the rise of the legs.
Advanced: lift the legs and pelvis.
Approaches and repetition: 4 × 10.
If, after this course, you could go through all of the proposed tests, you can go back to their normal training schedule. If any of the tests does not give in, repeat this exercise again.
That's all. Train the muscles of the bark, and you get a lot of benefits, starting with improved balance and ending with a reduced risk of injure your back like during strength training, and in Everyday life.
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