Falando sobre o famoso Core

movimentos puxando a bola com o pé, a força é toda no abdômen

movimentos puxando a bola com o pé, a força é toda no abdômen

 

Desde o começo do meu Instagram eu postava todos os dias as famosas fotos de ”prancha” , elas foram evoluindo para prancha no bosu ( aquela meia bola) , prancha no TRX ( aquela fita rígida suspensa), no banco com os cotovelos na bola…enfim, eles sempre vão ” piorando” conforme a nossa progressão.

Em todas as fotos que eu posto, as pessoas me perguntam para que servem, se são séries ou é em isometria (quando a gente fica parada em uma mesma posição por alguns segundos)..Enfim, vim aqui explicar um pouco da importancia de trabalharmos o CORE ( centro, em inglês)

O CORE, é o nome dado a um conjunto de músculos, que, trabalhando de forma simultânea, são responsáveis pela estabilização e alinhamento da coluna vertebral. Além disso o CORE é responsável por aumentar a sua capacidade de força. Com o CORE fortalecido a gente consegue gerar mais energia para qualquer movimento, desde o mais simples, como levantar de uma cadeira, até  os mais complexos como jogar tênis. A maioria dos movimentos que a gente faz envolve o CORE.

o mesmo ,puxando o TRX, 3 séries de 15 movimentos

o mesmo ,puxando o TRX, 3 séries de 15 movimentos

Quando temos esse conjunto de músculos fortalecido, conseguimos economizar energia e proteger a nossa coluna em movimentos de rotação, por exemplo.

Muitas pessoas confundem o trabalho de CORE, com o trabalho de abdominal, enquanto o trabalho de abdominal envolve os músculos superficiais do nosso corpo, o trabalho de CORE é muito mais complexo, envolve os músculos mais profundos e mais difíceis de serem trabalhados.

Durante muito tempo esse tipo de exercício, era feito na fisioterapia apenas para reabilitação , ou para esportistas que precisavam melhorar o desempenho.  Hoje em dia isso tem sido muito mais explorado pelos bons personal trainers, pela importância que  todos esses benefícios trazem no dia a dia.

no TRX reto e lateral, isometria por 30 segundos 3x.

no TRX reto e lateral, isometria por 30 segundos 3x.

O Core define o abdômen?

Não! O que define o abdômen é o baixo percentual de gordura! Mas é claro que o fortalecimento dessa musculatura que trabalhamos,  com os exercícios de CORE vai melhorar o seu corpo como um todo, trazendo benefícios para todas as atividades esporivas no geral. E também com pouca gordura corporal, os exercícios abdominais ajudam!

no banco com a bola,tirando o pé alternado, quantas repetições conseguir

no banco com a bola,tirando o pé alternado, quantas repetições conseguir

Eu faço um treino intensivo de CORE 2 meses antes de fazer snowboard ( faço todo ano) ,o que muda totalmente meu desempenho, ja que para o snow muito da nossa força de se movimentar vem da região do core, que é abdominal, oblíquos e transverso.

Fiz uma explicação mais básica, pois o CORE é bem mais complexo e envolve também exercícios de glúteos.

 

isometria na bola e bosu

isometria na bola e bosu

 

bom para iniciar, prancha lateral - 1 min em isometria para cada lado

bom para iniciar, prancha lateral – 1 min em isometria para cada lado

 

tbm pode começar com esse,reto na bola, 1 min em isometria 3x

tbm pode começar com esse,reto na bola, 1 min em isometria 3x

usando tudo isso no snow

usando tudo isso no snow

Podem treinar!! Beijosss

 

Deixe seu comentário

Comentários (238)

  1. Paula Soares

    E se eu não tiver o bosu para fazer esse exercício reto ? O da prancha lateral eu tbm repito 3 x ?? Parabéns pelo blog , o melhor dos ultimos tempos fatooo! Continue assim

  2. Thayssa

    Gabi, muito bom o post! Bastante esclarecedor. Queria te pedir pra fazer um post sobre a albumina.. Quero tomar mas não sei como faço, a quantidade, essas coisas.. Bjs

  3. annaisabel

    gabi, adorei, mas vc alem das fotos poderia descrever o movimento. tipo passo 1, 2 e 3. pq aqui no interior é dificil dos prof. saberem. tem ate alguns aparelhos q nao tem aqui. bjs

  4. Carol

    Gabi! Fiz esses no TR ontem! To me achando! hahaha!!! Tirar foto durante o exercicio eh pq ta muito facil pra ti! hehe! Parabens pelo Blog, beijo

  5. Luana

    Nossa Gabi, estou super impressionada com seu blog. Parabéns, vc tem jeito com as palavras, é muito atenciosa e explicativa em seus posts, estou amando, já tenho entrado todos os dias. É muito legal todos os dias ler um texto que nos motiva sobre bem estar!!!

    Eu gostaria de dar uma sugestão.. que é meu caso e pode ser o de muitas: eu fiz pilates por 2 anos e agora estou tendo de retonar à musculação apenas. Como sei que muitas leitoras também não devem ser adeptas às novas práticas de trx, pilates ou não malham com ótimos personais, eu sugeriria que você nos próprios posts indicasse pra gente alguns exercícios pra fazer em academias mais tradicionais, que nao contam com elásticos e bozu por exemplo, exercícios que podemos sugerir em nossos treinos, etc. Claro que muitos exercícios são insubstituíveis, mas como vc é antenada imagino que pros que há possibilidade de substituir, vc pode dar uma dica!! Principalmente esses que trabalham o corpo em conjunto, como o core mesmo, são exercícios muito importantes atualmente. Espero que goste de minha sugestão, e sucesso com o blog!! Bjos ;)

  6. Luana

    Ah só pra explicar melhor, nesse do core por exemplo, vc indicou 2 exercícios iniciais, pra quem não pratica ainda, que nao necessitam de elástico nem de bozu. Pra alunos mais avançados, vc indicaria aumentar o tempo nesses mesmos exercícios? Obrigada! :*

  7. Rafa

    Snowboard emagrece?

  8. gabriela

    Não é o Snowboard que emagrece, e sim o que você come x o que faz de exercícios físicos! O Snowboard é um excelente esporte, como vários outros…e como eu fico esquiando mais de 5 horas por dia, acredito que queime bastante calorias ,além de trabalhar muito os músculos do corpo

    • Julie

      o que voce costuma comer quando faz snowboard? pq sempre na pista tem aquelas comidas gordas né?

  9. Érika Gama

    Gabi, tudo bem?!

    Juro pra você que hoje em dia não tenho tempo pra me exercitar em academia, parque…no máximo uns 30min quando chegar em casa as 23h00 da noite hahaha..
    Mas nem por isso quero deixar de fazer alguma coisa, é terrível fazer dieta e não complemetar com atividade física.
    Quero comprar uma bola dessas pra fazer uns exercícios em casa mesmo.
    Qual a medida ideal da bola pra se fazer vários exercício?
    Tenho 1,63cm…se é que importa rsrrs

    Obrigada!!!!

  10. thiciane

    Nossa, melhor post ever!!!
    amei muito, pensei que core era abdomen rs
    ja comecei a fazer as pranchas e só aguento 15 segundos
    rs
    e pior, os meus braço eh que não aguentam o tranco,cansam logo, to fazendo algo errado? mas no outro dia minha musculatura abdominal tava toda dolorida rs

    POR FAVOR conta quias são seus exercícios para abdomen?
    sua barriga eh pura inspiração
    : )

    e como vc faz um dia aeróbico e no outro musculacão eh?

    Parabens pelo blog
    bj

  11. thiciane

    Gabi, o bosu é tipo uma “bola para iniciantes”?
    ou bola e o bosu servem para fazer exercícios completamente diferentes? tenho uma bola e nao consigo fazer muitos exercícios com ela (tenho dificuldade de equilibri ainda e a bola nao fica parada)fiquei com a impressão que o bosu eh mais facil

    * Ps. sei que tenho que ter a ajuda inicial de um profissional, mas, infelizmente, estou trabalhando em um interior que não tem sequer uma academia (é só mato) e queria fazer alguma atividade, abdominal, postura e core..

    Bj

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