Muscle Stabilizers: a set of exercises, efficacy and feedback

Every day, a person makes many different movements. And while the spine remains in the correct position. What protects him from various injuries? This function is assigned to the muscle stabilizers. Unfortunately, in most people they are not sufficiently developed. Can I train them? And How?

What are stabilizers?

In the human body, two groups of muscles are distinguished: the motors and stabilizers. The first are responsible for the mobility of individual parts of the body.

Stabilizers - a group of muscles that fix the body in a certain position (they do not participate in the movement) and protect against various types of damage.

This category includes:

• Abdominal muscles (transverse, straight);
• Gluteal (small, medium);
• Leading muscles;
• Subcutaneous;
• Thigh muscles (posterior surface);
• Coracoid-brachial.

Muscle stabilizers are found in sufficiently deep layers of the human body. They differ in small size. However, their importance does not decrease from this. The functions that they perform are so important, especially for athletes, that there is no doubt about the need for their training.

Do they need to be developed?

Of course, the beginner will have a completely natural question: "Why do we need muscle training for stabilizers?"

If we talk about sports, then these tissues perform many necessary functions. For example:

1. Ski racer to keep the balance under the influence of a variety of factors, it is the stabilizers that are involved.
2. These same muscles help during weight training to raise more weight. With bench presses, regardless of how much triceps are developed, shoulders, the load is mainly borne by the lumbar tissues that support the body.

No less important are these muscles in everyday life:

1. Walking, climbing the stairs require balance. To do this, you simply need a fixing ability.
2. A sedentary lifestyle leads to severe back pain. The cervical section suffers, the discomfort is felt in the thoracic department, the lower back makes itself felt. Doctors say that such pains are dictated by underdevelopment of stabilizers, which are unable to properly hold the spine.
3. Most people dream of a beautiful muscular relief. This is especially the case for women. To ensure the body relief, it is not enough to deal only with superficial muscles. It should not be forgotten that the frame is formed by the muscles of the stabilizers. That's why you need to take care of training for them.

And now we will consider the most effective exercises, which allow to strengthen these muscle groups.

Exercise "Plank"

Take this position, as if prepared to wring out from the floor. Hands should be straight. Do not stoop in the back. In this position, it is necessary to linger for a few minutes. You should feel how the internal muscles tense. This is the basic bar. She perfectly coaches the muscles of the stabilizers of the spine.

Exercises based on the "Plank", can vary, become more complex as the athlete prepares:

• Strap with an emphasis on elbows;
• Emphasis on elbows and lifting one leg;
• Lateral counter;
• Support on one arm / leg.

Complex "Push-up"

Exercise in the most various variations is carried out:

1. Statement of hands. During push-ups, the upper limbs can be placed widely. No less effective will be pumped muscles, if the hands are placed side by side ("grasshopper").
2. Staging feet. Perform the exercise by spreading the lower limbs on the support. Now use a narrow setting of the feet. Lean your lower limbs on the bench. Try to lift one leg during push-ups.
3. Unstable support. Such exercises are recommended for professionals. You can lean your hands or feet on the rope.

You should feel how the various muscles stabilize: the back, abdomen, thighs.

Exercise "Squatting"

For this lesson, there are also various variations:

1. The Pistollet. Do squats on one leg. For complication it is possible to place the second limb on a stable support or unstable. Use TRX-loops or their analogs.
2. Ordinary squats. The exercise is performed on two legs. However, use a narrow or unstable support. You can squat on bosu (hemisphere).

Complex "Buttock Bridge"

This is a great exercise that will help the muscles stabilize the spine, buttocks, abdomen.

The basic version is as follows. Lie on your back. Hands - palms to the floor, along the body. The legs are bent at the knees, the feet are pressed to the floor. Without lifting your head and shoulders, raise the basin. Hold this position for a few minutes.

Advanced athletes can complicate the exercise:

• Support only one leg;
• Use for the lower limbs elevation (bench, unstable support).

Exercise "Mahi by feet"

To perform such a complex, lie on your side, resting on your elbow. Raise your foot. You can perform the exercise with a straight limb or bent.

You will feel, how muscles of a hip strain.

Exercise "Leg Raise"

The starting position is on all fours. Lean on your knees and elbows. Lift one leg. Then repeat with another limb.

Swing your legs in both a straight and a bent position.

Exercise "Wheelbarrow"

Such a complex implies walking solely on the hands (legs should be supported by an assistant). It is necessary to move forward or backward. To complicate such an activity, the assistant can support the athlete only for one leg. This greatly hinders the ability to hold the body in the required position. But at the same time, the load on the muscles of the stabilizers is simply colossal.

It is noticed that the exercise "Wheelbarrow" always raises the emotional background of the athlete. In addition, this complex can be performed for a while, to present it as a baton.

Complex, training muscles, stabilizers of the back

Exercises to strengthen the corset are performed on the floor, lying on the stomach.

The complex includes:

1. Alternately (at the same time) tear off the legs and head with the chest from the floor surface. Exercise without delay in the upper position. Then repeat, including a small stop at the top.
2. Tear off the right arm and left foot from the floor. Be sure to stay. Then sink to the floor. Repeat the exercise for the left arm and right foot.
3. Lying on the floor imitate the technique of swimming.

The best training, developing muscle stabilizers

Above was presented a complex, for the performance of which no sports equipment is required. However, specialists have developed certain simulators, which allow improving exercises for the muscles of stabilizers.

Most effective:

1. Bosu. This is a special simulator-hemisphere. It has an elastic "dome". Exercises are performed on it in a sitting, lying, standing position (one / two legs). This platform is rather unstable. To keep the balance being on it, you need to strain almost all the muscle tissue of the bark.
2. Fitball. This is a popular accessory for sports. He is an elastic big ball. On it you can sit, lie or lean on it. In this case, he will constantly roll back. This simulator is used for push-ups (it will become a support for the feet), rocking the press.
3. Medbol. It is also called a medical ball. Dimensions of the medallion are much smaller than the fitball. It resembles a basketball. But it is distinguished by a tangible weight - from 1 kg to 27. Use medball for push-ups, twists for the press.
4. The TRX hinges. A great remedy, strengthening muscles, stabilizers. This universal simulator develops endurance, strength, improves coordination, creates balance and balance. Using this simulator, you can complicate a variety of exercises.

Reviews of people

You can develop muscle stabilizers at any age. Such trainings will suit children, they will become an excellent support for the adult population, will bring invaluable benefit to elderly people. People testify that the development of the muscles of the stabilizers allows to significantly strengthen the corset of the back. And this, in turn, relieves the population of unpleasant pain in the back.

However, despite the obvious benefits, these complexes have some contraindications. Therefore, people who have problems with joints or spine, it is necessary to consult with a competent doctor.