"How
To Practice Core Training For A Perfectly Sculpted, Lean
and Sexy Body!"
By
Oswaldo Koch, Eng., MBA, Fitness Trainer
Did you know that your core is where all movement in your
body originates? The core muscles of your body is your center
of gravity. Strong core muscles abdominal, back and
pelvis provide support to your spine for everything
from walking, lifting and standing to sitting. Strong core
muscles are the foundation for sustaining health and fitness,
however they are often neglected. Most people have weak core
muscle, which are the cause of many injuries, poor posture
and lower back pain and injury.
By helping you to function better and improving your posture,
an effective core exercises program can help stave off painful
and debilitating problems. The goal of core training is to
work the area that supports your trunk and spine. By creating
a firm and strong stomach, you will stabilize the spine so
it acts like a solid foundation for sustaining a good body
posture. Core exercise will also tone your torso and abs and
keep your lower back healthy, by improving your posture. Regardless
your age or physical activity, its crucial to develop
strong core muscles because they comes into play, just about
every time you move.
There
are sound and valid anatomical reasons for doing core strengthening,
which are easy to see, once you understand the relationship
between the stomach muscles and the spine. A strong, stable
core can make any sport, like tennis, running, swimming, golf
and skating, easier. For example, if your spine acts as a
powerful base for your legs, you will be able to put more
power behind each movement of body with less effort. If your
core is strong, your lower AB muscles will be drawn in towards
the spine and help you sit up straight. In essence, core training
is an intelligent training structure, because it strengthens
weak muscles and imbalances from the inside out.
IMPORTANT
FACTS
"Back
injuries account for nearly 20% of all injuries and illnesses
in the workplace in North America."
- The National Institute for Occupational Safety and Health
"Chronic back pain is said to account for more than
$2.5 billion lost to the British economy each year"
- The British Medical Journal
"Cardiovascular Disease (CVD) continues to be one
of the leading causes of death and morbidity among adult."
- Canadian Association of Cardiac Rehabilitation
"Excess weight and lack of basic abdominal strength
put extra stress on the lower back; back injuries are
still the second leading cause of work absenteeism."
- The National Institute for Occupational Safety and Health
MUSCLE
MECHANICS
The primary back muscles are known as the erector spinal and
run from your hip to your neck on either side of your spine,
branching off to attach at your ribs and spine; these extend
the spine. The quads, hip flexors, hip rotators, hamstrings
and gluteus are primary core stabilizers. Core training includes
any body movement that works the abdominal muscles often ignored
by other exercise programs. These muscles, in particular,
has a starring postural role and is crucial in the stabilization
of the lumber spine because it hugs your innards like a snug,
muscular corset. The abdominal muscles and erector spinal
contract synergistically to stabilize your torso (the basis
of core training). The abs, which flex and rotate your spine,
comprise the rectus abdominis and the external and internal
obliques. Recommended by sport scientists, physiotherapists
and osteopaths, core training is the most important training
that quickly gets you back to basics.
THE
BEST & THE WORST CORE EXERCISES
The
best ab exercises are surprisingly easy to do. A study at
the Biomechanics Lab at San Diego State University looked
at a variety of common abdominal exercises in order to determine
what really works. The study compared 13 abdominal exercises,
ranging from the traditional crunch to more complicated
activities, using at-home and gym equipment.
Each
of the 13 exercises was ranked for muscle stimulation (measured
with EMG) in the rectus abdominus (the long, flat muscle
extending the length of the front of the abdomen) and the
internal and external obliques (the long, flat muscles extending
along the sides of the abdomen at an angle).
The
BEST three core exercises were:
- Bicycle maneuver
- Captains chair
- Core trainingl
The WORST three abdominal exercises were:
- Traditional crunch and sit-ups
- Exercise tubing pull
- Abs machines
WHY
MASTERMOVES WORKS
The
Mastermoves basic hip exercises combines the best abdominal
exercises in a simple routine that you can practice any
time and anywhere. The Master Disk will help you rotate
your lower body through a controlled range of motion while
keeping your upper body stable. Additionally, the floor
exercises will help you keep you back in perfect alignment
while exercising your abdominal and shoulder muscles.
It takes only 10 to 15 minutes, however the result, like
dancing your body for 3 hours, is better core strength,
a higher calorie burn, improved full body functional strength,
better postures, beautiful abs, hips, thighs, and buns.
You can do most of the exercises at home, office, hotel...virtually
anywhere and anytime.
Reducing your waistline and toning your core muscles is
important for facilitating your balance and body movements.
Your core is responsible for flexing your body forward and
sideways, rotating it side-to-side, and spine extension,
as well as torso and pelvic stabilization. Working your
core with hip rotation makes your body to work much harder
than when weight training on gyms and exercise machines.
BENEFITS
Your body's core the area around your trunk and pelvis
is where your center of gravity is located. A strong
core gives you:
Increased
protection and "bracing" for your back
Controlled
movement
A
more stable center of gravity
A
more stable platform for sports movements
Better posture - our pelvis, lower back, hips and abdomen
work in harmony. They provide support to your spine for
just about any activity.
Strong
core muscles provide the brace of support needed to help
prevent such pain and injury. If you want to stay fit for
life, you must develop core strength. A weak core can make
be your worst nightmare - without core strength, you are
susceptible to poor posture, lower back pain and muscle
injuries. The good news is that you can exercise your core
any time and anywhere.
Our
Core Exercises program is designed to stimulate your body's
metabolism, facilitating healthy weight loss. How? The main
exercises are based on circular hip movements which alternated
with shoulders and back exercises keeps your body in constant
motion. During these exercises, your heart rate stays gently
elevated, strengthening your muscles while burning the extra
fat from exactly the right spots - around your tummy, bottom,
and upper (inner and outer) legs.
HOW
TO DO THE CORE EXERCISES
To successfully train your core muscles, you need a wide
variety of exercises that target the muscles from many different
angles. The Master Disk and the Master Rod are portable
tools, made of hardwood, designed to accomplish that. The
exercises performed are low-intensive but force the core
muscles to work harder while maintaining proper balance
and body posture.
The Core Muscle Training Kit®
includes a complete weight loss and body sculpting system
that has 2 innovative workouts: Body Conditioning and Body
Toning. You will start with slow and easy workouts, and
build up to challenging, calorie burning, muscle building
workouts. Each workout should be done twice a day and takes
10 to 15 minutes depending on how many set of each exercise
you do.
We
include: Your
Tools and Instrutional Manual
Master
Disk This
is the main exercise tool in the Mastermoves set and
is used in almost all body conditioning and toning
exercises. The Master Disk is made from hardwood and
is sturdy and durable.
Training
Manual Provides
a comprehensive overview of the Mastermoves principles
and techniques complete with healthy cooking recipes.
98 pages.
Master
Rod
Complete the set and accelerate your muscle conditioning
by adding the Master Rod to your program. Made of
solid wood, the Master Rod allows you to perform a
wider variety of the core muscle exercises.
Plus:
Your 2 DVDs Beginner Level
DVD
- Body Conditioning
Unlocks tight muscles and joints
Prepares the body for advanced routines
Improves posture
Alleviates sore muscles
Preserves mobility as you age
Improves range of body motion
DVD
- Body Toning
Increases
metabolic rate
Improves agility
Improves balance
Rejuvenates your body
Improves body posture
Improves sport performance
Improves coordination
Each
workout is a complete full body workout that will sculpt
your body from head to toe. Since killer abs are the hallmark
of a fit hard body, each workout focus on core muscle development.
The Mastermoves Core Training comes with a 98 pages training
manual that provides a comprehensive overview of the Mastermoves
principles, training techniques and healthy cooking recipes.
Additionally the manual contains all the forms you need
to track your workouts, weight loss, and improvements in
your measurements. This is one of the most complete, innovative,
and effective fitness system on the market today, which
include the following bonus material:
Plus:
1 DVD Intermediate Level
DVD
- Body Flexibility Program
Promotes
relaxation & flexibility
Improves
posture
Relaxes
sore muscles
Diminishes
risk of injury
Enhances
body movements
Plus:
1 DVD Advanced
Level
DVD
- Body Speed Program
Increases
metabolic rate
Increases
muscular speed
Enhances
sport performance
Improves
endurance
Strengthens
muscles
Enhances
body movement
Relaxes
body & mind
Also,
We Include:
One
Year Fitness Support
In
Addition to 4 Fitness Programs and Training Tools
You will also receive a our
Fitness Support!
You
will access to our Private Members Site:
You can download manuals,
e-books and reports on fitness and wellness such as:
How To Build
Your Body Sweat-Free - any time and any where in less
than 15 Minutes a day!
The Ultimate Core Training Tools
How To Get "Fit-Fast"
How Start Your First Vision Boards for Fitness
and Richness
3 Ways To Instantly Relax And Grow Smart.
Great
Articles and e-book to help you achieve your optimal
fitness. (PDF file)
We have put together the most
inspiring and effective information, so you will learn
to hold on tight to your personal goal and to take
consistent action to manifest your goals.
Having
a clear vision, is the first step for making the Law
of Attraction work for you and effortlessly take those
vital actions to find the energy and the opportunities
to support your success and happiness.
Plus:
Special
Discounts
As
a customer, you will have access to our "Private
Members Club" website where you can purchase
a great variety of fitness and wellness products.
Mastermoves
will help you develop 6-pack abs, a chiseled chest, outstanding
shoulders, great arms, and sculpted muscles from head to
toe. You can have a complete core workout, with exercises
that involve a variety of hip motions--rotation, flexion
and extension--while using the Master Disk to challenge
stability.
--
Feature Video --
The
Shopping Channel -
August 2009
You
can exercise 15 minutes twice a day and get better
fitness results than you ever expected!
Watch
our show in The Shopping Channel and learn how simple
you can learn about the simple way to practice Core
Training.
If
this isn't enough proof that Mastermoves is the best
core muscle training system, we're also offering you
a 90 day money-back guarantee, which not many fitness
programs can boast. Stop the pain and sweat - stop
wasting your time and join this ever growing list
of success stories today!