What is Core Stability?

Abdominale en lae rug oefenprogram

NB om te onthou:
- ‘n Mens het 3 tipes maagspiere:
· Rectus abdominus (six pack of blokkies)
· Oblique externus en internus (skuinsmaagspiere of “love handles”)
· Transversus abdominus (diepste van die 3 en soos ‘n korset wat jou onderlyf stabiel hou)
- Moenie elke dag maagspiere oefen nie, want dit neem ‘n spier 48 ure na oefening om te herstel m.a.w elke 2e dag)
- Strek is net so belangrik soos oefen, veral na die tyd
- Moenie kyk hoeveel repetisies jy kan doen nie, maar hoe stadig jy elke een kan doen.
- Doen dag 1 en dag 2 alternerend elke 2e dag.
- As oefeninge te maklik word, doen meer repetisies en visa versa.
- As lae rug styf is, sit warmwatersak op area vir 20 minute en strek soos in program.
- As lae rug pyn, sit yspak op area vir 10-15 minute en drink Voltaren/Myprodol/Cataflam 3x per dag vir 3 dae.

Core stability program

Wat is core stability?
- Dink aan ‘n korset wat die dames in die verlede gedra het wat van voor na agter om die middel gestrek het: Hoe stywer die korset, hoe meer regop het die dame geloop.
- Dink ook aan ‘n boom met wortels, stam en takke: Jou bene die wortels, jou “core” die stam en bolyf en arms die takke. Met sterk wortels en swak stam gaan die boom omval, al is die takke hoe sterk. Dieselfde met die mens!!
- Die “core” strek van agter (diep lae rugspiere) tot voor (Six pack(rectus abdominus), skuinsmaagspiere(oblique abdominus) en die korsetspier (transversus abdominus).
- Die belangrikste van die “core” spiere is nie die sixpack nie, maar die ander 4!!!
- Dus al het jy ‘n sixpack,is jou stabiliteit nie noodwendig goed nie.

Hoe om die oefeninge te doen:
- Begin altyd deur jou naeltjie in te trek en dan na onder(asof jy knyp vir ‘n piepie) = BRACE
- Asem in voor jy die oefening doen en asem uit terwyl jy die oefening doen = ASEM
- Doen die oefeninge so stadig as wat jy kan, want dit gaan oor kwaliteit en NIE kwantiteit nie!!
- Doen liewer ses goeie,stadige oefeninge as dertig swak,vinnige oefeninge.
- Hou jou vingers aan die binnekante van die voorste heupbene: Die spier moet plat trek met die oefeninge, nie bult nie = 30-40 % kontraksie. Indien nie doen jy die oefening verkeerd en mors jy jou tyd.
- DUS MOET JY 100% KONSENTREER MET ELKE REPETISIE OM DIT REG TE DOEN.


What is core stability?
- Think of the corset ladies wore years ago.
- Also think of a tree with roots, stem and branches : Your legs are the roots, your “core” the stem and your upper body and arms the branches. With strong roots and a weak stem, the tree will collapse, even if it has strong branches. The same with your body!!
- The “core” includes your lower back muscles and abdominals (six pack(rectus abdominus) ; obliques (oblique externus and internus) and the “corset”muscle (transverses abdominus)
- Your six pack is not the most important muscle for stability, but the other four are!!
- Thus if your six pack is visible, it doesn’t mean that you have adequate stability.

Tips on how to do the exercises:
- Always start by pulling in your navel towards your spine and downwards (as if you are stopping the flow when urinating) = BRACE
- Inhale before the exercise and exhale during it = BREATH
- Do the exercise as slow and controlled as you can. It’s about quality and NOT quantity.
- Rather do six slow and controlled repetitions than thirty quick, meaningless momentum-driven jerks.
- Keep your fingers on the inside and in front of your hipbones : The muscle must stay contracted (pulling flat, not bulging) during the exercises = 30-40% contraction. If not, you’re not doing the exercise correct and are wasting your time
- THUS CONCENTRATE 100% WITH EVERY REPETITION TO DO IT THE CORRECT MANNER.