Eric, one of the authors of Core Basic Sports, is an excellent athlete. /kloc-become a physical fitness coach at the age of 0/8. He also suffers from back pain. Being an athlete since I was a child, I have always used the wrong way of movement, which has caused long-term harm to my body. In order to solve the problem of back pain, Eric tried various rehabilitation programs. He found that traditional rehabilitation methods have limited improvement on the condition and short maintenance time.
Eric realized that the only way to eradicate pain was to completely change his mode of action. After referring to yoga and Pilates, Eric changed the focus of training and designed the core basic sports. The principle is that the hip joint drives the spine and the muscles behind the body to complete all the actions of the human body. Later, Eric got to know another influential fitness coach, peter parker, who is also an athlete with long-term back pain. After two weeks of core basic sports training, Peter received surprising results.
Eric and Peter began to cooperate to optimize and polish the core basic sports and let more people practice. Eric teaches basic movement patterns, and Peter is responsible for strengthening physical fitness and standardizing movement patterns, so that students can reach the peak of physical fitness. This kind of training has made gratifying achievements in many people, including Hollywood superstar Matthew McConaughey, NBA star Fisher and world surfing champion Kelly Skrael. In order to share this exercise method, let more people end the trouble of low back pain and improve their physical fitness, Eric and peter parker * * * wrote the book Core Basic Exercise.
Core basic exercise emphasizes that the back is more important than the abdomen, and shifts the training focus to the muscle groups behind the back and thighs to strengthen the small muscles near the spine, thus stably supporting the entire lumbar spine and preventing the joints of the spine from being excessively compressed. This kind of training that directly hits the source of pain is the best way to get rid of low back pain.
Sedentary modern lifestyle, most people's spine has degenerated and their backs have been damaged, so they will feel pain. When using a computer, because people's sitting posture rarely changes, the spine is in a state of forward bending for a long time, and the lumbar vertebrae are under too much pressure, which leads to back muscle fatigue over time.
Sitting posture makes the lumbar spine support the back and bear the weight of the upper body, so that the back muscles remain tight for a long time and the muscle burden is too heavy, which causes back pain. The physical and mental damage caused by computer syndrome is cumulative, and pain is the signal of this cumulative outbreak.
Have you ever had such an experience? On weekends, a mobile phone can keep you on the sofa all day. The intelligence of mobile phones attracts people to spend their time on mobile phones all day, which affects their eyesight and squeezes the spine sitting on the sofa for a long time. This is also the reason why people with low back pain tend to be younger.
In addition, long-term bad exercise patterns will also make the spine repeatedly subjected to improper mechanical pressure, which is also the reason why many athletes will also have low back pain.
After understanding the causes of low back pain, we will find that the abdominal muscles pursued by the fitness industry today have little effect except good looks. A flat abdomen has little to do with the stability of the body. Exercising abdominal muscles such as sit-ups may even weaken the back muscles that help the spine perform movements and maintain stability.
Three sets of fitness exercises with increasing intensity are designed for the core basic exercise, which are arranged for three days a week and practiced for 20-40 minutes each time. The effect is evident. This set of movements shifts the focus of muscle exercise from the abdomen to the back, and strengthening the muscle groups behind the back and thighs is the focus of this set of movements. In this way, the situation that only the spine bears the weight of the body in the past has been changed, and the small muscles near the spine have been mobilized to stably support the entire lumbar spine, ensuring that the spinal joints are not excessively oppressed.
The muscles of the buttocks and back are the foundation of good physical exercise. Core basic exercise emphasizes the need to strengthen hip exercise, so that gluteal muscles and muscles behind thighs can share the pressure on the spine and the front of the body, which can control chronic injuries. At the same time, gluteal muscles should be responsible for showing the flexibility of the body and carrying out flexion movement, reducing the frequency of spine movement, liberating the spine from human movement and avoiding involving tissues that cause back pain.
The core basic exercise tries to teach everyone to use the body correctly and do actions in the way that the human body naturally sets. Just like a quadruped, keep the spine straight during exercise, and the muscles at the back of the hips and thighs perform actions. The design of core basic movements follows this principle, and all movements are carried out along the joint line, so that the back muscles can really play a role.
"Core basic exercise" starts from the root of low back pain and focuses on protecting the joints of the spine. By strengthening the muscle groups around the spine, we can reduce the abrasion of the spine caused by improper mechanical pressure, and relax the muscles of the back, so that the symptoms of pain are no longer caused by tension. The human body is a wonderful existence. Like a machine, it has its own rules of use. In the process of getting along with their own bodies, human beings are constantly thinking and exploring more scientific training methods. Finally, it is found that the best way is to follow the laws of nature and exercise according to the oldest habits.