3 FútbolFit exercises to work the “core”

The World Cup started and the fever for the ball moves to your home with a discipline that is suitable for everyone, as well as being a lot of fun: FútbolFit.

It is a functional training adapted to soccer, with elements typical of that sport. Does not require knowledge no previous experience.

Classes are taught on a court. But you -following videos like the one we present- can practice it in your house or in a park. It is enough to have a ball and desire to train.

In this case, we show you a focused routine on a large part of the body, very important for football and for everyday life. We are talking about the “core” or middle zone, which includes the abdominals, obliques, spinal cords, and glutes.

The importance of working the “core”

“This is a sport in which there is a lot of force transfer“, starts Tomás Carballo, Physical Education teacher, former promotion soccer player, and current coordinator of the SportClub La Esquina headquarters (located in Bajo Belgrano).

“We are very used to using our hands in sports, but in football it is they use their feet. So we have to bring our upper body strength to the feet. To give a pass, to kick, to clear, to jump,” he continues.

According to the teacher, working the “core” or middle zone It is very important because it gives us stability and a correct transfer of force.

Soccer is a sport with a lot of force transfer.  Photo Lucia Merle.

Soccer is a sport with a lot of force transfer. Photo Lucia Merle.

The “core” is a large area. It is made up of the diaphragm (above), the pelvic floor (below), the transverse, oblique, and rectus abdominals (front), and the lower back (behind). It is like an imaginary corset.

“Soccer is a sport in which there is a lot of contact, shock, friction. So, if we don’t have that nucleus well established that provides balancewe are going to fall, we are not going to be strong, we are not going to be able to support ourselves correctly on the ground,” he warns.

Why not do the classic sit-ups?

The professor -like numerous functional training colleagues- prefers not working the abs in isolation, with the exercises that we have done “always” in gyms, such as trunk raises.

“We work the abs, but in a way much more comprehensive. With anti-rotation, anti-flexion, anti-extension exercises”, says Tomás.

Those who are being targeted are the flexion exercises such as the “crunch” (raise and lower with the hands behind the neck) and its variants: obliques (to both sides), “situps” (raise the trunk until sitting down) and little balls (raise the trunk and legs).

Also they rotation exercises, like the “Russian twists” (raise the trunk and turn to both sides, with legs in the air). And the of extensionfor example, the traditional spinal (lying face down, raise head and shoulders).

“The main goal of the sit-ups is a trunk flexion. So, we have to work on something much broader, which includes the spinal cord and the hip muscles, such as the gluteals and the psoas,” says Carballo.

One by one: the exercises for the abdomen, obliques and glutes

1) Iron with ball

We get into a plank position but, instead of using the four basic supports, in this case we will use only three: two feet and one hand.

With one hand we play games with the ball and then, to add a little more difficulty, we making passes between hands. Perform the exercise for 20 seconds.

To a classic iron are added "games" with a ball.  Photo Lucia Merle.

“Games” with a ball are added to a classic iron. Photo Lucia Merle.

“The ball is added to give it a bit of dynamism and funbut the main objective is to do a high plank with destabilizations”, explains Tomás.

The hip must always be straight. “That will allow us later, on the court, to be firm and stable“says the teacher.

2) Glute Bridge

Lie on your back, with your back on the floor or mat. place the ball between the kneeswhich must be flexed.

In that position, we raise the hip. Keep the knees tight, to work the abductors. Do 10 repetitions.

In the glute bridge we have to keep our knees tight.  Photo Lucia Merle.

In the glute bridge we have to keep our knees tight. Photo Lucia Merle.

“There are many variants. We can do it isometric (stay on top) or perform concentric and eccentric movements (go up and down),” says the professor.

“It helps us to have strong glutes and abductors, which are the muscles that are most used in this sport. And it is a super complete exercise to work the posture and the hip”, says Tomás.

3) Twist or Russian twists

For the last exercise, called “twist” or Russian twists, we only rest our tail and hips on the mat. We keep the feet in the aircrossed with each other.

The "twist" It can be done with a ball, disc, or kettlebell.  Photo Lucia Merle.

The twist can be done with a ball, disc, or kettlebell. Photo Lucia Merle.

We will perform torso rotations. In the hands we can hold a ball or a disc or a kettlebell. Do 30 repetitions.

“The goal is to have obliques that are ready when it comes to make a rotation on the court. Something that is often used a lot in football,” says Carballo.


More teacher videos

➪ FútbolFit: express training to break it in hash with friends

➪ Functional training: 4 “full body” exercises to lose weight

➪ Routine of 3 exercises to have strong legs and buttocks


➪ Do you have any questions about health and well-being that you would like us to address in section notes? Enter the Clarín Help Center by clicking here, enter Message to the editor and then to Questions to Good Life. Write us your query and send. Done!​

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