Adaptation Syndrome - When Crunches Cease to be Effective, and How to Get Deep to the Core
abdominals, core, strengthen, static
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Have you noticed that abdominal muscles adapt quickly to traditional abdominal exercises such as crunches and lifts? You may discover after maintaining your program for several weeks that a once-challenging workout is dull and easy. This rut, known as adaptation syndrome, will halt further muscle development. As strength gains diminish, new exercises must be introduced.
Frequently overlooked, static abdominal training, or "holding," may stimulate deeper muscle fibers and increase core strength. It's the job of core musculature to work as root muscles from which all human movement stems. The abdominals must contract statically (isometric) to anchor physical activity. Since it's the natural function of abdominals to support body weight, it's logical to train them in this fashion.
It's unfortunate that, although abdominals are comprised of four muscle layers, most of us focus on the layer that lies just below the surface of the skin, rectus abdominus. Known as the "six pack," this strip of muscle is trained for mostly aesthetics. Devotion to obtaining the ever elusive six pack may cause us to forget the function of strong abdominals, which is to provide torso stability, even for something as simple as standing up from a chair.
Three deeper layers of abs, external obliques, internal obliques and transverse abdominus, lie underneath the six pack. In addition to trunk flexion, the movement of sit ups and crunches, deep layers dictate rotational and lateral movements and aid in respiration. When all layers are strong and work in a coordinated effort to stabilize movement, you experience your core as a powerhouse from which all movement in sports, as well as daily function, is enhanced.
The Exercises
Static ab work can be experienced in several positions; a simple example is straight-arm push-up position, also known as plank. You may vary plank by trying the side version and allowing only one arm as suppo... read entire entry
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on 9/12/2008
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