A basic exercise in any training program, muscle conditioning is as beneficial to high-level athletes as to people wishing to tone and shape their body. It is possible to do core training during bodybuilding training, or to work on it while practicing certain sports, such as aquabike. So, why and how to do cladding? Explanations.
Why do sheathing?
Sheathing, what is it?
Core training is a training technique to strengthen the core muscles. It allows you to effectively work the abdominals (rectus, transverse, obliques) as well as the back muscles (dorsal, lumbar, paravertebral muscles). Core exercises have the particularity of being performed statically, in isometric contraction, unlike crunches, for example.
The method consists of holding a specific position for 30 seconds to 2 minutes, depending on your level, without blocking your breathing, in order to strengthen your deep muscles. Be careful, maintaining good posture is much more important than execution time!
The benefits of sheathing
Exercising the abdominals and back muscles without movement allows you to train much safer, significantly reducing the risk of injury. Another major advantage is that sheathing works the muscles both in length and in depth, which allows them to be toned without making them gain volume. If at the back level, the strengthening of the paravertebral muscles promotes the support of the spine, the ventral sheathing is particularly recommended for all those who wish to obtain a flat stomach.
In other words, core training is ideal for balancing, toning and refining the body, optimizing its performance, and preventing muscle injuries.
Different types of sheathing
There are three types of sheathing which are the stable ventral, the lateral and the dorsal. The first two aim to strengthen the deep abdominals, the last particularly works the muscles of the lower back.
- Stable ventral sheathing: the plank exercise, supported on the forearms and the tips of the feet, particularly solicits the rectus abdominis and transverse muscles.
- Lateral core: by maintaining the side plank position, resting on one forearm and one foot, you work the oblique muscles.
- Back cladding: this exercise strengthens the lower back, but also the glutes and hamstrings.
Whatever your goal, alternate between abdominal and back training to achieve muscular balance. Thanks to the strengthening of your entire abdominal-lumbar strap, you improve the posture of your body and sustainably protect your intervertebral discs.
What sports to do core strength?
Aquabiking and aquagym
Aquabiking has the advantage of making you practice core training naturally and instinctively, without the risk of hurting yourself. The simple act of pedaling in the water and chaining exercises in alternating postures (profiled dancer, standing, backwards, etc.) allows you to strengthen your abdominal muscles and your back. This will improve your physical condition!
Just like aquabike, Aquagym has many benefits for the body. By using each of your muscles, with your body immersed in water, you tone and refine your figure throughout the sessions. Do you want to get results even faster? Certain aquagym accessories are particularly effective, like the foam fry which facilitates core exercises.
Aqua by concepts
At Aqua by, our coaches are committed to offering you unique sessions that meet all your desires. This is why we have developed different concepts around aquabiking, inspired by other sports and methods. AquaPerforming, AquaCross, AquaHiit, AquaCAF, AquaPalming… All of them allow you to practice core training, sometimes without even realizing it.
So, put on your swimsuits and come discover these concepts in one of our four Aqua by studios, in Paris or Boulogne, to find the one that suits you best!
