The muscles of the cortex are involved in almost all movements, so it is important to maintain them in good shape. This group is one of the most vulnerable places in the body, because any training with weak stabilizing muscles can contribute to injury. Where they are located in the body and how to strengthen them-read in the article.
Muscular Cortex: what is it?
Many people believe that the muscles of the cortex are nothing more than straight abdominal (abdominal) muscles, but this is in fact a muscle complex responsible for almost all movements.
Muscular Cortex: how to test their strength
Think about it: after all, when pushing from the floor, the muscles of the hips and abdomen first get tired, and then only the pectorals. With insufficient development of the first-a lower back injury is very likely. Another important point is that the muscles of the cortex affect the posture and spine. Exercises aimed at this group form a beautiful posture.
There are 3 levels of depth of this muscle group:
The first (straight muscles, external abdominals, wide, gluteal, abdominal, trapezoidal).
The second (the internal obliques of the abdomen, subacute muscles, and those that straighten the spine).
The third (transverse muscles of the abdomen, diaphragm, multiple parts, muscles of the lower back and pelvic floor).
In all movements, the Horn works: when you get up from the bed without pain in the lower back, when you fall sliding on the ice. It is he who is responsible for the proper muscle Assembly and Prevention of damage.
Muscular Cortex: what is it for our body. Main function
The functions of the cortex are multiple, among them:
maintaining balance;
correct distribution of the load when lifting weights, running, walking, changing posture, etc.;
fixation of internal organs in the right position and maintenance of good intra-abdominal pressure;
prevention of hernias;
perform movements that require complex coordination;
pull, push objects(get an object from the top shelf, move the heavy chest of drawers).
Coordinated work of all levels of the group depends on the correct shape of each muscle link, and maintaining the stability of the body during the activity avoids unwanted injuries.
How to determine the muscle strength of the cortex
Andy Waldham, an Austrian researcher, established the 5 components of cortex stability: motion control, flexibility, endurance, strength potential and functionality.
Using isolated exercises in training, be careful — you can miss the opportunity to develop strength or learn to control these muscles. For example, without effective control of movements, the other four components will not work consistently: the fish outside the water can not swim, although it is strong and quite hardy.
To measure the stability of the cortex, use the functional assessment of movements FNS (from English. — Functional Movement Screen).
FNS — a system of 7 tests for assessing the main motor abilities of the athlete, developed by American physiotherapists Gray Cook and Lee Burton.
Bark stability Test using pumps:
Take the position lying on the floor, feet on the toes. Men need to put their palms at the level of the chin, women-at the level of the collarbones.
While retaining the direct housing, pronounces itself upwards. You can put a bodybar on your back to avoid bending the spine.
It is important that the arms do not go down, the abdomen and chest come off the floor at the same time, and the body rises as a whole. If at least one of the criteria is missing, the test is not counted.
Now let’s try to assess the strength. In static, muscle strength determines the bar, including lateral, and dynamic strength-by pulling the knees to the chest and lifting the legs on the horizontal bar. The criteria for passing the test are as follows:
hold the bar for 90 Seconds;
sidebar-60 seconds;
5 knee pulls to chest and 5 leg lifts to horizontal bar for maximum pass score;
1 repetition of traction, for best results-with an average weight.
Test exercises will be useless if you do not follow the correct technique of execution. Take into account the:
when performing the board, the back remains straight, the quadriceps, buttocks and straight abdominal muscles must work actively, then there will be no deviation in the lower back;
with the side bar, the elbow should be flat under the shoulder and the foot one above the other. Right Position-horizontal and vertical;
to lift the legs, you first need to check whether the shoulders are aligned — this is the key to the safety of the shoulder joint. Try to lower your shoulders when you are hung on the horizontal bar. To achieve a full range of movement, you need to work not impulsively, but completely controlling the movement at the expense of the muscles. There should be no pain.
Finess Head 