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“Your legs aren’t the only determining factor in the quality of your run.”

Core là gì?

Core là thuật ngữ chỉ một loạt các nhóm cơ phức tạp quanh vùng bụng, hông, lưng và khung chậu, có liên quan mật thiết đến mọi chuyển động của cơ thể người. Các nhóm cơ chính bao gồm: pelvic floor, transversus abdominis, multifidus, internal obliques, external obliques, rectus abdominis, erector spinae. Các nhóm cơ phụ bao gồm: latissimus dorsi, gluteus maximus, trapezius. 

“Các huấn luyện viên luôn khắc sâu tầm quan trọng mà Core đem lại vào đầu chúng tôi”, Lolo Jones, vô địch thế giới bộ môn chạy vượt rào cho biết. Đó là vì các nhà khoa học và huấn luyện viên ngày nay biết rằng bạn không thể chạy tốt nếu không có một Core khỏe mạnh. Các nhóm cơ này mang lại sự ổn định, sức mạnh, và sức chịu đựng để đáp ứng cho runners trong quá trình chạy up hills, khi sprint về đích, hay duy trì form hiệu quả trong nhiều dặm…

Vùng hoạt động

Speed

Trong lúc bạn mở rộng sải chân hay tăng nhịp chạy để đạt được pace mong muốn thì vùng cơ lower abs, bao gồm cơ transversus và rectus abdominis, và lower back hoạt động thường xuyên. Các nhóm cơ này càng khỏe và ổn định, đồng nghĩa với việc tốc độ và lực tạo ra khi đẩy chân khỏi mặt đất càng lớn.

Uphills

Cơ glutes và lower abs hỗ trợ cho xương chậu (pelvis), nơi liên kết đến nhóm cơ chân để chạy lên dốc. Nếu Core khỏe mạnh, chân sẽ có cơ sở ổn định để tạo lực đẩy giúp bạn lên dốc dễ dàng hơn. Khi bạn tiến về phía trước, nhóm cơ gấp ở hông (hip-flexor), chẳng hạn như cơ rectus femoris, thực hiện nhiệm vụ kéo pelvis. Lúc bạn đẩy mình rời mặt đất cũng là lúc nhóm cơ glutes và hamstrings cùng làm việc.

Downhills

Vùng cơ glutes cần phải mạnh mẽ để hấp thụ phản lực và các tác động khi thả dốc. Nếu Core không đủ mạnh để kiểm soát sự chuyển động trong quá trình chạy, cơ quads và các khớp gối sẽ phải chịu đựng trọng lượng cơ thể, điều này có thể dẫn đến tình trạng mệt mỏi, đau đớn, thậm chí dẫn đến chấn thương.

Endurance

Ở cuối chặn đua, khi bạn đang mệt mỏi, với vùng cơ lower abs và lower back khỏe mạnh, chẳng hạn như cơ erector spinae, sẽ giúp bạn giữ thẳng lưng đồng thời duy trì form chạy hiệu quả. Khi Core không được rèn luyện, form chạy sẽ bị xáo trộn, cơ thể cảm thấy nặng nề và căng thẳng sẽ dồn vào hông, gối và chân.

Lateral Movement

Những lúc bạn bất thình lình di chuyển sang một bên để rẽ sang hướng khác, hoặc tránh ổ gà,  địa hình lồi lõm, các nhóm cơ obliques sẽ mang lại sự ổn định giúp from chạy được giữ vững. Tuy nhiên,  với Core yếu, bạn sẽ khó tránh khỏi việc đổ người về hướng di chuyển do có quán tính, dẫn đến trọng lượng cơ thể và mọi căng thẳng sẽ dồn vào các khớp chân và bàn chân.

Phát – VietRunners

Nguồn tham khảo

http://en.wikipedia.org/wiki/Core_(anatomy)
http://www.runnersworld.com/workouts/fast-abs