Bodybuilding isn’t just a way to make us physically fit and healthy, it is also a fun and engaging sport. But, bodybuilding can also be dangerous if not taken seriously, as it can cause serious injuries to our bones. So before starting, we must always consider consulting with a chiropractor who could help us identify and choose the best bodybuilding activities for us.
This video will explain to you the benefits of bodybuilding and why a chiropractor is critical to your athletic success and overall healthy life.

 

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The core is a set of multiple and complex muscles that extend beyond the abs, and really includes everything except the arms and legs. The core is used by the body in almost all types of movement and having a strong core has many benefits.


What Are The Benefits Of A Strong Core?

Women doing core exerciseHaving a strong core comes with some really useful benefits. For instance, it diminishes back pain. This is because back pain is caused when your lumbar curve grows into the wrong shape; a direct result of weak core muscles. Consequently, you develop a swayback posture. Having strong, well-balanced core muscles diminishes the strain on your spine and helps you maintain a proper posture.

Furthermore, having strong core muscles makes you a better athlete. This is because all the most powerful athletic movements originate from your core.

Finally, having a strong core balances your posture. This is because you can only have a good posture if your core muscles are strong. Weak core muscles cause your posture to become irregular.

What workouts need to be performed and what muscles should be worked to strengthen the core?

You may be surprised by what the 4 most effective workouts for optimal core strength are. Ab crunches and sit-ups can be effective, but you need to do more. In fact, to obtain a strong core, you need to exercise numerous muscle groups that are located between your hips and your shoulders.

Contrary to popular belief, abdominals only make a small contribution to a strong core. This is because abdominals only act in a very specific, and very limited manner. According to experts, the core is composed of numerous muscles that make the spine and pelvis more stable.

These muscles are to be found throughout the torso. When all of these muscles contracts, they cause the spine, pelvis and shoulder girdle to become more stable, thus form a solid foundation of support.

This enables us to create powerful movements, to stand upright and to walk on our feet. It also enables us to be in control of our movements, to transfer body weight, to move in any direction and to shift energy. Having a strong core also keeps your back steady and safe.

Therefore, if you want to reinforce your core in an effective manner, you need to target all of these muscle groups: 

  • Rectus abdominis
  • Transverse abdominis
  • Hip flexors
  • Gluteus medius
  • Gluteus minimus
  • Erector spinae
  • Multifidus
  • External obliques
  • Internal obliques
  • Gluteus maximus
  • Hamstrings
  • Piriformis
  • Hip abductors

What Are The Four Most Effective Workouts For A Strong Core?

  1. The Bridge

The bridge forces you to use several muscles simultaneously and it improves core strength of all of those muscles.

How To:

To do the bridge, you need a workout mat.

1. Lie on the mat, on your back.

2. Bend your knees.

3. Make sure your back remains in a neutral position: do not arch it or push it into the floor.

4. Then, raise your hips off the floor.

5. Raise them until they are aligned with your knees and shoulders.

6. Hold this position for three counts.

7. Go back to the original position and repeat.

  1. Segmental Rotation

How To:

1. Take out your exercise mat, and lie on it on your back.

2. Bend your knees and keep your back in a neutral position, just like for the bridge.

3. Tighten your abs.

4. Bend your knees to the left.

5. Do not push your knees any further than what feels comfortable to you.

6. You should definitely feel a stretch in your core.

7. Hold this position for 3 counts

8. Go back to the starting position and repeat.

  1. Abdominal Crunch

How To:

1. Lie on your back.

2. Rest your feet against a wall, shoulder-width apart.

3. Keep your knees and hips bent at a 90° angle.

4. Tighten your abs.

5. Lift your head and shoulders up.

6. Cross your arms on your chest. Hold this position for 3 counts.

7. Go back to the original position and repeat.

  1. Superman

How To:

1. Lie on your stomach.

2. Place a towel under your hips and tighten your abs.

3. Raise your right arm and hold this position for three counts.

4. Then, raise your left arm and hold for 3 counts.

5. Repeat this exercise with your right leg, then your left leg.

6. Then, repeat the entire exercise.

It’s safe to say that the Crossfit workout craze is here to stay. It has been popular for quite some time and will continuePhysical Fitness Levels to be so, in fact, Crossfit games are now selling out within hours. That is how popular this fitness regimen has become.

Crossfit is a very intense workout that consists of jumping, sprinting, weight training, rope climbing, Olympic lifts, and so much more. It is likely to be one of the hardest workouts you will ever do.

Crossfit is described as highly varied, intense, and functional movement.

So, what is it that makes this strength and conditioning program such a huge hit with people all over the world?

Well to put it simply…It works! That is why people love it so much. Not only will it help you completely transform your body, but it will also help you reach peak physical fitness levels.

In addition, Crossfit is all about functional movement, and that makes it the perfect workout to improve your performance in everyday life, which applies to people of all ages. The average workout is 30 minutes or less, but it is the most intensive 30 minutes that is highly effective.

Here are 6 ways Crossfit can help you reach your peak physical fitness levels and live a happier and healthier life.

#1 You Can Start Right Where You Are

Anyone can start doing Crossfit workouts, no matter the fitness level. Most people think they are too intimidating and too difficult. That is not necessarily true. You can scale the workouts to your personal fitness level.

The great thing is most Crossfit gyms are very welcoming and there is an introductory period that trains for the WOD (workout of the day), the hallmark of Crossfit.

The best Crossfit gyms, referred to as Boxes, will not judge you, or make you feel like the odd man out. Don’t think you need to get in shape before you start doing Crossfit. Instead, do Crossfit and watch as your body transforms.

#2 Your Metabolism Will Go Through The Roof

The older we get the more muscle mass we lose. Anytime you lose muscle mass your metabolism starts to slow down, and this can lead to unwanted weight gain. You may even develop the dreaded spare tire around your abdominal area. Anytime you do workouts that include resistance training, you will give your metabolism a big boost.

Lean muscle mass will continue to burn calories long after you have completed your workout and continue to do so even when your body is at rest. With Crossfit, you will lose fat, build muscle, and tone your body all at the same time.

#3 Your Joints Will Love It

As we get older we, often times stop moving. As a result, our joints become very rigid and sometimes ache when we do things such as stand up or bend over. Because of this, we begin to move around less to avoid the pain. The problem is the less you move the stiffer your joints become. Many are caught in this vicious cycle. That is why it is so important we continue to use our joints on a regular basis. Crossfit workouts help you do just that.

#4 Reduces The Risk Of Injury

As stated before, Crossfit is all about functional movement. Functional movement exercises that mimic everyday life activities, like standing up and bending over. These functional movements will make your entire body much stronger.

When you do these functional movements on a regular basis, you will be less likely to throw your back out when you bend down to pick up something off the floor. These movements keep your joints strong and active. So not only will you reduce your risk of injury, you will also improve your quality of life.

#5 You Will Tone Your Entire Body

Some women feel they will get big and bulky if they do strength training. This is completely false and in order for a woman to look like a bodybuilder, she would have to do a lot more than just lift weights.

The thing you have to remember is one pound of fat takes up much more space than a pound of muscle. There is a big difference as far as volume goes. Yes, muscle does weigh more than fat. However, muscle also looks better than fat. So the question is which would you prefer, a toned physique or a fat physique? Crossfit will help you get a toned, lean physique in no time at all.

#6 Fun Workout

Reaching your peak physical fitness is all about finding something you enjoy. When you enjoy something, you are more likely to stick with it. Those who do Crossfit will attest that it is never boring. Yes, it is tough, but it is also exhilarating. You will have the time of your life in a Crossfit class.

You will make new friends who will push you and help you reach your goals. You will never want to miss a session. Because of this, you will reach your fitness goals in record time.

These are just a few of the ways Crossfit can help you reach your peak physical fitness levels. One thing you have to remember is to pace yourself. Crossfit workouts are extremely intense. Do not jump right in and start doing the hardest moves. Work your way up to the tougher workouts, the key is to get started. Each week you will notice you are getting stronger and stronger.

Final Thoughts

If you have not worked out in a while, it is best to get clearance from your doctor because Crossfit is an intensive workout. You want to make sure you can handle this type of workout and that you do not have any medical conditions that may interfere.

No matter what your age or current fitness level Crossfit is an amazing way to transform your body and your life.

So go ahead, grab a friend, and head to your nearest Crossfit gym. As you get stronger and your body starts to change, you can sign up for various Crossfit competitions. This is a great way to test your fitness level and see just how far you have come.