We have already addressed this topic and its impact on the non-professional and professional public here . But what is really missing here? An article about a theoretical view of what it’s all about, how it works, and why we should really want it to work as it should.
Today, every “modern exerciser” already knows the term core, or if you want a body core, a deep stabilization system, the center of the body and the like.
What can you imagine under this term? When you ask the majority, and I certainly don’t want to say that everyone has to be an expert in anatomy, you get the answer that they are muscles, deep ones, and that their exercise is necessary and healthy. If you search even deeper, you will certainly see a few examples of perfect exercises that are precisely targeted to these muscles.
I really don’t mean it badly, but unfortunately most personal trainers, of whom you can already find hundreds in this field, don’t really know how it is with the body core. They may list your muscles, maybe they will know them in Latin, but what the point is and how to put it in context will be a bit of a problem.
I don’t want to bore you with Latin and technical expressions, which I won’t forgive in one paragraph anyway, so I’d like to first explain everything in a human way so that everyone can really imagine it – a non-expert who wants to know what the body core is and how Take advantage of this in your next exercise.
To motivate you to read a little, you need most of the core muscles to keep your abdomen beautifully flat, firm and just as powerful, and to help you with all other strength and performance disciplines.
Spatial orientation – simple, clear
In previous articles, I likened this group of muscles – the muscles of the body core – to an imaginary box, a box, a cylinder and all possible objects of a similar shape.
This shape is very important, because it accurately describes in part the functionality of this complex. The fact that it forms a kind of packaging, a protective box for its contents. The important thing is that it always has all the walls functional, otherwise it just won’t work.
The most common name is the center of the body, which can be a bit confusing in that people then wrongly include all sorts of other and superficial muscles, which only occur in the center, the center of gravity of the human body. However, this will completely overturn the whole meaning and functionality of this group, which we will explain in more detail.
There is probably no need to emphasize the importance of this system when one realizes what everything is in that box. Since it is the “cover” of the abdominal cavity, where most of the vital organs are stored, there is not much to talk about.
Another argument is the lumbar spine, which is also located in this locality, which is the most sensitive part of our axial support organ. Due to the fact that this is the lowest stored section, which carries the highest load, plus any manipulation of other external loads is multiplied, there are a number of risks and injuries associated with overloading and movement in general, but also with normal activities and vice versa with motor passivity, but this is mainly due to the absence of support for the muscles of the body core.
Anatomy, professional view, functional point of view
But in order not to speak only in general terms and not to liken this group to various geometric shapes, we will describe it a little more sophisticatedly and professionally.
We will describe the muscles that fit into the system, its beginnings and attachments, to find out which two localities are attracted to each other by their contraction, and their exact function.
Transverse abdominal muscle ( m. Transversus abdominis )
- beginning: 7. – 12. rib, fascia thoracolumbalis, crista iliaca, lig. inguinal
- úpon: linea alba, aponeurosis m. obliq. int., lig. inguinal
- function: torso – auxiliary rotation, abdominal press; breathing – exhalation
Internal oblique abdominal muscles ( obliquus internus abdominis )
- beginning: fascia thoracolumbalis, crista iliaca, lig. inguinal
- attachment: 10th – 12th rib, aponeur. m. obliq. int. + m. transv.
- function: torso – lateroflexion, rotation, abdominal press; breathing – exhalation
Midsection ( m. Diaphragma )
- beginning: spine, lig. arcuatum med., lig. arcuatum lat. / cartilage of ribs (7th – 12th) / processus xiphoideus of vagina of straight abdominal muscles
- úpon: center tendineum
- function: breathing – inhalation
Pelvic floor (diaphragma pelvis)
It is a group of dam muscle muscles:
- m. levator ani – m. iliococcygeus: arcus tendineus m. levatoris ani (from os pubis to spina ischiadica) / lig. anococcygeum, coccyx margin
- m. levator ani – m. pubococcygeus: outside the symphysis / lig. anococcygeum, coccyx, bilateral muscle
- m. coccygeus: lig. sacrospinal / lig. sacrospinal
- function: in general – flexible pelvic base, uterine support apparatus
Deep layer of spinal muscles (most often mentioned mm. Multifidi )
- beginning: processus transversus of the more caudal vertebra
- attachment: processus spinossus of more cranial vertebra (to a larger number of thorns)
- function: torso – dorsal flexion (two-sided), lateroflexion (on the bow side), auxiliary rotation (second side)
I understand that for many of you this section of the article was a Spanish village and after the first few Latin expressions you probably gave it up, but if you stayed here, which I firmly hope, we will put everything professionally back together in our simple jigsaw puzzle.
When we talked about the cylinder, box or box, we can precisely locate the individual muscles.
The lid of our box will support our diaphragm beautifully. The bottom will logically be the pelvic floor, and the remaining muscles remain for the entire walls – the aforementioned abdominal muscles – and at the back of the spine, the deep group of spinal muscles “perfectly” sews it.
Common reflexes, unexpected situations – core functionality
What is the main importance of this complex? What is this box for, anyway?
Whether passively or actively, this “packaging” protects our organs. By passive function I mean that it simply forms a layer, which in itself creates a shield to external influences – impacts, etc.
It also actively protects our organs by, when properly contracted, puts pressure on the abdominal cavity, thereby gripping it tightly, and makes sure that everything is in place, does not move anywhere, does not move into any of the holes. By its contraction, it also creates a higher pressure in the abdominal cavity, which has the same function and, in addition, helps digestion, the movement of food in the digestive tract.
In themselves, representatives of this group are important for the breathing itself. We inhale with the help of the diaphragm and both abdominal muscles – transverse and internal oblique – help to exhale.
Furthermore, due to the inhalation and descent of the diaphragm downwards, a significant pressure is placed on the abdominal cavity, again the function mentioned above must work – to keep everything important in place. Therefore, even when inhaling and contracting the diaphragm, the contractions of the pelvic floor muscles start automatically, and the other muscles of the core should also help.
Breathing itself is one of the basic and most effective ways to learn how to use the muscles of the body’s core properly and how to continue working with it.
External stresses, load, change of center of gravity of the body
The body core creates stability for other segments of the human body and is the basis of the kinematic chain of every movement. Simply put – if you decide to lift the barbell with your right hand, this complex must be strengthened so that the force itself is transferred to the arm and your body can handle the change of center of gravity and not fall like a house of cards. Unfortunately, this function is often replaced by superficial muscles in the majority of the population due to physical passivity, which unfortunately does not protect the important lumbar spine, for example, so the person risks a number of unpleasant injuries unnecessarily.
An important function associated with this is the ability to coordinate and balance, if the center of gravity is not firm, or waving your hands many times will not help and stability is gone.
As we have already mentioned, this is the most sensitive section with the statistically highest accident rate, most often a disc herniation.
Any external stress, especially change of position, tilt, forward tilt, bow, combined with an increased load, means a huge overload in this section.
Muscle activity increases both the pressure in the abdominal cavity, which itself, like the contracted muscles, creates active support for the spine and absorbs a substantial part of the overload. Everything is basically the same as such a weightlifting belt, just active, and this belt, if you have it well trained, you just can’t take it off and it will help you at any time.
Tumekuwa tayari kushughulikiwa mada hii na athari zake kwa umma yasiyo ya kitaaluma na kitaaluma hapa. Lakini ni nini kinachokosekana hapa? Makala kuhusu mtazamo wa nadharia ya nini ni wote kuhusu, jinsi inafanya kazi, na kwa nini sisi kweli lazima wanataka kazi kama inapaswa. Leo, kila "mzoezaji wa kisasa" tayari anajua neno msingi, au kama unataka msingi wa mwili, mfumo wa utulivu wa kina, kituo cha mwili na kadhalika. Unaweza kuwazia nini chini ya neno hilo? "Ukiwauliza wengi, na hakika sitaki kusema kwamba kila mtu lazima awe mtaalamu wa anatomia, unapata jibu kwamba ni misuli, misuli ya kina, na kwamba mazoezi yao ni muhimu na ya afya.""" Ikiwa utachunguza kwa undani zaidi, utaona mifano kadhaa ya mazoezi bora ambayo yanaelekezwa kwa misuli hii. Mimi kweli si maana yake vibaya, lakini kwa bahati mbaya wengi binafsi wa mafunzo, ambao unaweza tayari kupata mamia katika uwanja huu, si kweli kujua jinsi ni na mwili msingi. Unaweza kuwa na misuli ya kawaida, lakini kwa sababu ya lugha ya Kilatini, ni vigumu kuifahamu. Sitaki kukuchosha na maneno ya Kilatini na ya kiufundi, ambayo sitakusamehe katika kifungu kimoja, kwa hivyo ningependa kwanza kuelezea kila kitu kwa njia ya kibinadamu ili kila mtu aweze kuifikiria kweli - mtu asiye mtaalam ambaye anataka kujua ni nini kiini cha mwili na jinsi ya kutumia hii katika zoezi lako linalofuata. Ili kuchochea kusoma kidogo, unahitaji misuli ya msingi ili kuweka tumbo lako la kupendeza, laini na lenye nguvu, na kukusaidia na nguvu zingine zote na taaluma za utendaji. Mtazamo wa nafasi - rahisi, wazi Katika makala zilizopita, nililinganisha kundi hili la misuli - misuli ya msingi wa mwili - kwa sanduku la kufikiria, sanduku, silinda na vitu vyote vinavyowezekana vya umbo kama hilo. Umbo hili ni muhimu sana, kwa sababu linaelezea kwa usahihi kwa sehemu utendaji wa jengo hili. Ni kama kifurushi cha kuhifadhi, na ni kama sanduku la ulinzi kwa ajili ya yaliyomo. Jambo muhimu ni kwamba daima ina kuta zote kazi, vinginevyo ni tu si kazi. "Jina la kawaida ni ""katikati ya mwili,"" ambayo inaweza kuwa na utata kwa sababu watu huingiza kwa makosa aina zote za misuli mingine ya uso, ambayo hutokea tu katikati, kituo cha uzito wa mwili wa binadamu." Hata hivyo, hii itakuwa kabisa kugeuka maana nzima na utendaji wa kundi hili, ambayo tutaelezea kwa undani zaidi. Yaelekea hakuna haja ya kukazia umuhimu wa mfumo huu wakati mtu anatambua nini kila kitu ni katika sanduku hilo. Kwa kuwa ni "kifuniko" cha shimo la tumbo, ambako viungo vingi muhimu huhifadhiwa, hakuna mengi ya kuzungumzia. Sehemu ya mgongo wa lumbar pia ni sehemu ya msingi ya mfumo wa msingi wa mwili. Kwa sababu hii ni sehemu ya chini ya kuhifadhi, ambayo hubeba mzigo mkubwa zaidi, pamoja na udhibiti wowote wa mizigo mingine ya nje, kuna hatari na majeraha kadhaa yanayohusiana na mzigo wa ziada na harakati kwa ujumla, lakini pia na shughuli za kawaida na kinyume chake na passivity ya motor, lakini hii ni kwa sababu ya ukosefu wa msaada kwa misuli ya mwili. Anatomy, mtazamo wa kitaalamu, mtazamo wa kazi, lakini ili tusiseme tu kwa ujumla na si kulinganisha kundi hili na maumbo mbalimbali ya kijiometri, tutaelezea kidogo zaidi ya kisasa na kitaaluma. Tutafafanua misuli inayofaa katika mfumo, mwanzo wake na viunganishi, ili kujua ni maeneo gani mawili yanavutiwa kwa kila mmoja kwa mkato wao, na kazi yao halisi. Transverse tumbo misuli (m. Transversus abdominis) - mwanzo: 7. 12 - Fasi ya thoracic, iliac, na iliac inguinal - úpon: linea alba, aponeurosis m. obliq. int., lig. inguinal - kazi: torso <unk> rotation msaidizi, abdominal vyombo vya habari; kupumua <unk> exhalation Internal oblique misuli ya tumbo ( obliquus internus abdominis ) - mwanzo: fascia thoracolumbalis, crista iliaca, lig. Inguinal - attachment: 10 <unk> 12 rib, aponeur. m. obliq. int. + m. transv. - kazi: torso <unk> lateroflexion, mzunguko, abdominal vyombo vya habari; kupumua <unk> exhalation Midsection ( m. Diaphragma ) - mwanzo: uti wa mgongo, lig. arcuatum med., lig. arcuatum lat. Kinywa cha mgongo (Kristaloid of ribs) ni sehemu ya tumbo la uzazi (ventral tendon) na sehemu ya tumbo la uzazi (ventral tendon) ambayo huunganisha misuli ya mgongo (levator ani, ligus arcus, ligus tendonus, ligus arcus, ligus arcus, ligus arcus, ligus arcus, ligus arcus, ligus arcus arcus, ligus arcus arcus, ligus arcus arcus, ligus arcus arcus arcus, ligus arcus arcus arcus, ligus arcus arcus arcus, ligus arcus arcus arcus arcus, ligus arcus arcus arcus arcus arcus, ligus arcus arcus arcus arcus arcus arcus arcus arcus. anoccygeum, coccyx margin - m. levator ani <unk> m. pubococcygeus: nje ya symphysis lig. anoccygeum, coccyx, misuli ya pande mbili - m. coccygeus: lig. Sacrospinal ligation (sic) sacrospinal - kazi: kwa ujumla <unk> flexible pelvic msingi, uterine msaada kifaa kina safu ya misuli ya uti wa mgongo (mara nyingi zilizotajwa mm. "Mfano: ""Msingi wa Mwili"" (mfano wa ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msingi wa Mwili"" ni ""Msimu"" ni ""Msimu"" ni ""Msimu"" ni ""Msimu"" ni ""Msimu"" ni ""Msimu"" ni ""Simu"" ni ""Simu"" ni ""Simu""" Kwa mfano, kama tunavyoona kwenye silinda, sanduku au chombo, tunaweza kuamua kwa usahihi misuli ya mwili. Kifuniko cha sanduku letu kitasaidia diaphragm yetu kwa uzuri. Chini itakuwa kimantiki sakafu ya pelvic, na misuli iliyobaki inabaki kwa kuta zote - misuli ya tumbo iliyotajwa hapo juu - na nyuma ya uti wa mgongo, kikundi cha kina cha misuli ya uti wa mgongo - kikamilifu - hufunga. Reflexes kawaida, hali zisizotarajiwa <unk> kazi ya msingi Nini umuhimu kuu wa tata hii? Kwa vyovyote vile, sanduku hili ni la nini? Iwe ni kwa njia ya ujanja au ya utendaji, "kifungo" hiki hulinda viungo vyetu. Kwa kazi ya passive mimi maana kwamba ni tu fomu safu, ambayo yenyewe inajenga ngao kwa ushawishi wa nje <unk> athari, nk. Pia huhifadhi viungo vyetu vya mwili kwa kuingiza shinikizo kwenye tumbo, na hivyo kuifanya iwe imara, na kuhakikisha kwamba kila kitu kiko mahali pake, hakihamishi mahali popote, hakihamishi kwenye mashimo yoyote. Kwa kukata, pia huunda shinikizo la juu katika shimo la tumbo, ambalo lina kazi sawa na, kwa kuongezea, husaidia kumeng'enya, harakati ya chakula katika mfumo wa kumeng'enya. Kwa wenyewe, wawakilishi wa kikundi hiki ni muhimu kwa kupumua yenyewe. Sisi inhale kwa msaada wa diaphragm na misuli yote ya tumbo <unk> transverse na ndani oblique <unk> kusaidia kupumua. Kwa kuongezea, kwa sababu ya kupumua na kushuka kwa diaphragm chini, shinikizo kubwa huwekwa kwenye shimo la tumbo, tena kazi iliyotajwa hapo juu lazima ifanye kazi <unk> kuweka kila kitu muhimu mahali pake. Kwa hiyo, hata wakati wa kupumua na kukata diaphragm, contractions ya misuli ya sakafu ya pelvic huanza moja kwa moja, na misuli mingine ya msingi pia inapaswa kusaidia. Kupumua mwenyewe ni moja ya njia ya msingi na ufanisi zaidi ya kujifunza jinsi ya kutumia misuli ya mwili kwa usahihi na jinsi ya kuendelea kufanya kazi na hiyo. Mfumo wa mwili wa mwili huunda utulivu kwa sehemu nyingine za mwili wa binadamu na ni msingi wa mlolongo wa kinematics wa kila harakati. Kwa ufupi, ikiwa unaamua kuinua barbell kwa mkono wako wa kulia, lazima kiini hiki kiimarishwe ili nguvu yenyewe ihamishwe kwa mkono na mwili wako uweze kushughulikia mabadiliko ya kituo cha mvuto na usiguke kama nyumba ya kadi. Kwa bahati mbaya, kazi hii mara nyingi inabadilishwa na misuli ya juu katika idadi kubwa ya watu kutokana na passivity ya kimwili, ambayo kwa bahati mbaya hailindi uti wa mgongo muhimu wa lumbar, kwa mfano, kwa hivyo mtu ana hatari ya majeraha kadhaa yasiyo ya kawaida. Kazi muhimu inayohusiana na hii ni uwezo wa kuratibu na usawa, ikiwa kituo cha uzito hakiko imara, au kutikisa mikono yako mara nyingi hakutaisaidia na utulivu umepotea. Kama tulivyoelezea hapo juu, hii ni sehemu nyeti zaidi na kiwango cha juu cha ajali, mara nyingi zaidi ya herniation ya diski. Mfadhaiko wowote wa nje, hasa mabadiliko ya nafasi, tilt, mbele tilt, bow, pamoja na kuongezeka kwa mzigo, ina maana overload kubwa katika sehemu hii. Utendaji wa misuli huongeza shinikizo katika utando wa tumbo, ambayo yenyewe, kama misuli iliyopunguzwa, huunda msaada wa kazi kwa uti wa mgongo na huchukua sehemu kubwa ya mzigo. Kila kitu ni kimsingi sawa na kama vile weightlifting ukanda, tu hai, na ukanda huu, kama una vizuri mafunzo, unaweza tu kuchukua ni nje na itakusaidia wakati wowote.