The Objective of core training is to uniformly strengthen the deep and superficial muscles that stabilize, align, and move the trunk of the body especially the abdominal and muscles of the back. A weak core is a fundamental problem inherent to inefficiency movement that may lead to a predictable pattern of injuries. The core is defined by the structure that makes up the (LPHC) lumbopelvic hip complex, including the lumbar spine, the pelvic girdle, abdomen and hip joints. Also the shoulder joint we like to include in the upper body core and need to specifically be dealt with accordingly. A strong and efficient core is necessary for maintaining proper muscle balance throughout the entire human movement / kinetic chain. To efficiently use strength, power, and endurance in the muscles prime movers, avoiding muscle imbalances, over compensations and inefficiency of movements, the core stabilization system has to function with maximal efficiency. Approximately 80% of the adult population in the US has decreased activations of certain muscles or muscles group. Unfortunately, physical appearance does not have anything to do with knowledge of exercise science or training principles. Although anyone with some basic experience and knowledge of training could potentially provide adequate information on training principles such as loads, sets, reps, ect., they understanding and application of human movement science anatomy, functional biomechanics, and motor behavior is something very different than to properly assess condition of muscles imbalances, decreased flexibility, lack of core and joint stability. All these conditions can greatly affect the ability of the human body to produce proper movement and can eventually lead to injury. Most training programs do not emphasis multiplanar movements challenging the internal balance and stabilization mechanism of the body to avoid musculoskeletal impairments and postural deficiencies. Our mindset in fitness is to create programs that address functional capacity, as part of a safe program designed especially for each individual; the program must consider the individual’s goals, needs, and abilities. These forms of training include flexibility training, cardiorespiratory training, core training, balance training, and the same plyometric training, speed agility and of course resistance training. The most important phase is the Stabilization phase, its goal is to increase muscular endurance and stability while developing optional neuromuscular efficiency/ coordination. This phase must be done prior to the strength and power phase. Stabilizations Goals: 1)Improve Muscular Endurance 2)Enhance Joint Stability 3)Increase Flexibility 4)Enhance Control of Posture 5)Improve neuromuscular efficiency (balance, muscular coordination, and stabilization) Stabilization Training: 1)Training in a sometimes unstable yet controllable multiplanar environment 2)Not always but generally lower weight / higher reps The most found occurred PROBLEMS: A) FRONT SHOULDER NOT ALIGNED WITH EAR. ( pulled forward instead) SHOULDER MISALIGNED IS SUSCEPTIBLE TO SHOULDER INJURIES. When out of alignment the arm will not move properly in the socket; this affects the ability to achieve peak performance for the long term. In addition to affecting speed, accuracy, agility. This condition creates compensations patterns and forces your body to wore out quicker by injuries. Usually noticeable: C) RIGHT / LEFT ARM HANGING LOWER / HIGHER THAN THE OTHER. (example hockey player right/left-handed holding stick). D) ABS MIDSECTION STANDING CROOKED. E) SPINE CURVED TO ONE SIDE NOT STRAIGHT. F) HAMSTRING PULLED FORWARD CAUSE BY A WEAK HIP FLEXOR THE BODY COMPENSATE BY PULLING THE HIP FORWARD. These problems hurt performance and longevity in the sport and impair life. SOLUTIONS: The Mavidano Fitness aligning the body first, with an integrated training process. The result is a body FASTER, STRONGER, AGILE, that lasts longer. There is a difference in training for cosmetic appearance and achieving peak performance for the long term. THE GOAL AT PRO FITNESS IS TO MAXIMIZE PERFORMANCE AND LONGEVITY ROOT CAUSES TO PROBLEMS: STRESS FORCES 1) GENETIC GROWTH PROGRAM 2) PHYSICS OF FRICTION (gravity pulling down) Those are two unforgiving constant forces undermining performance and longevity for athleticism for the long term; the faster you move the more these two forces increase exponentially undermining performance and sport longevity. Strength deficiency cause to develop compensations (imbalances) patterns in the muscles which cause to develop faulty movement patterns. Mavidano Fitness goals is to reverse the damage done by the genetic growth program and the physics of frictions. GOALS: 1. To achieve proper alignment to help dissipate the absorbing impact of daily activities and sports-related activities A key to all functional movements is Balance, the core concept of balance is when the body is in equilibrium and stationary. We have dynamic balance when we have the ability to move change direction under various conditions without falling. The ability to reduce force at the right joint at the right time and in the right plane of motion require an optimal level of dynamic balance and neuromuscular efficiency. Poor balance is associated with injury risk. muscles imbalances, joint dysfunctions, pain, and swelling can lead to altered balance. The balance training must stress the individual limits of stability outside the normal base of support (unstable environment), increasing the demand on the nervous system’s ability to activate the right, muscles at the right time in the right plane of motion. It should be incorporated also in training individuals that are healthy and physically active; increasing the client’s awareness of his or her limits of stability by creating controlled instability. Always consult a physician before beginning any exercise program.
2. Reach a proper alignment and balance— in your arms and legs. i.e. must be able to bend and straighten with ease.
3. Develop a good muscular endurance to be able to do repetitive movements without losing the core technique.
4. Increase the core strength in the shoulders and hips areas.
5. Resolute to have healthier, elastic, stronger soft-tissue, this will induce greater ease of movement and quicker recovery between sessions.
6. Balanced nutrition to allow the body to get stronger and to heal faster.
