Treanáil Ceartlár/ Core Training

Ar na mallaibh d'iarr cúpla duine orm faoi treanáil ceartlár mar a thugtar air, agus cén saghas cleacht ar chóir dóibh a dhéanamh. Le blianta beaga anuas tá d'éirigh daoine an-tógtha leis an treanáil ceartláir, agus i neart cásanna, cuireadh baraíocht béim ar chleachtaí gan chiall. Le cleachtaí ceartlár ceart a phiocfadh, caithfear feidhim na meatán ceartláir a thuigbheáil píosa. Go simplí, is iad atá iontu na na meatán atá lonaithe thart ar an bhlog, and droim, na coim, agus atá ceangailte leis an cnámh droma. (Ta na meatán sa droim uachtarach istigh ansin fósta, ach don alt beag seo díreoidh muid isteach ar na meatán íochtarach). Is é feidhm na meatán seo na an cnámh droma a dhéanamh seasmhach agus ligint do na géaga bogadh go héifeachtach, agus fórsaí a aistriú tríd an chorp go héifeachtach.

Leis an tuiscint sin agus de réir na boic móra, ba chóir go mbeadh an fócas ar thabhairt dúshlán do na meatáin ceartlár an chop a choilleail seasmhach agus na géaga ag bogadh. Sé an chiall atá le sin na go dtéann tú isteach in staidiúir maith daingean, ansin tabharann tú dúshlán do staidiúir sin. Go minic bíonn dul amú ar dhaoine nuair a cheapann siad gur cóir cleachtaí cosúil le suí-suasanna agus brúisceanna a dhéanamh do cheartlár. Ní amháin nach gcuideoidh neart acu seo le cuid ar bith de na feidhmeanna a luaigh muid níós luaithe a fheabhsú, ach cuirfidh siad leis an seans go mbeidh fadhbanna agat le do dhroim, treannáil, agus an choim. Le seisiúin maith ceartlár gan mórán treallamh a dhéanamh, bain trial as na cleactaí thíos (físeáin ghearr ar an bhealach). Cuimhnigh i gcónaí ar seo: má tá droch staidiúir agat i rith na cleachtaí, níl sé a dhéanmah mar is ceart agat!

Éan/ Madadh x 20

Plainc Taoibhe x 30 soicind an taobh

Siosúr Cos x 15 an taobh

Droichead Gualainn le cosa agus guallaí ar bheinse x 30

Liathróid Leighs in éadan an ball ar chos amháin x 30 an taobh

Marbhthógáil Rómánach ar chos amháin x 12 an taobh

Plainc tosaigh x 45 soicind

DEAN AN RUD UILIG 2-5 UAIR

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Lately a few people have been asking me about core training as its know, and what sort of exercises they should be doing. A few years ago, people seemed to get a bit carried away with the concept of core training, and in a lot of ways, too much emphasis was placed on senseless exercsies. To select the right core exercises, a bit of understanding of the function of the core muscles will help. Put simply, they comprise of the muscles around your torso, back, hips, and those that attach to your spine. (The muscles of the upper back are in ther as well, but we'll focus on the lower aspect for this post). The function of these muscles are postural, therefore they keep the spine/ torso stable while the limbs more, and aid in the effective transer of forces.

With that understanding, the focus of your core training should be in offering a challenge to the core muscles to maintain good posture while the limbs move. This means that you get into a good solid posture, then challenge the posture. Often people are mislead in thinking that exercises such as sit ups, and crunches are great for the core. In fact, an abundance of these will not only negate from the functions of the core we mentioned above, but could also leave you more open to problems with the back, hammys, hips etc. For a good bodyweight core workout try the exercises below (short video on the way). Remember, if you have bad posture during the exercise.. more than likely, your doing it wrong.

Bird Dog x 20

Side Plank x 30 seconds a side

Leg Scissors x 15 a side

Shoulder Bridge with feet and shoulders on benches x 30

One leg Medicine ball side throw x 30 each side

Single Leg Romanian Deadlift

Front Plank x 45 seconds

DO THE WHOLE CIRCUIT 2-5 TIMES