.: DERLEME
Core Egzersizlerinin Sporsal Performansa Etkisi: Tekvando Örneği Mini Derleme
The Effect of Core Exercises on Sporsal Performance: Taekwondo Example Mini Compilation
Turkiye Klinikleri J Sports Sci. 2021;13(1):174-82
doi: 10.5336/sportsci.2020-79187
Makale Dili: TR
Tam Metin
ÖZET
Rekabetçi sporcuların, çoğu atletik performans için çeşitli antrenman metodları denemektedir. Yeteri kadar çalıştırılmamış, çekirdek kas grupları performansı olumsuz etkileyebilir. Her spor branşında temel motorik özelliklerin (kuvvet, denge, esneklik vb.), teknik-taktik gelişiminin ilgili branşa göre çalıştırılması gerekmektedir. Tekvando branşında ise temel motorik özelliklere ek olarak iyi bir denge, esneklik, patlayıcı bacak gücü ve hızlı toparlanma kabiliyeti gerekmektedir. Core kasları bu branş için gerekli özelliklerin gelişiminde büyük rol oynamaktadır. Sadece tekvando branşındaki sporcular için değil, aynı zamanda her seviyeden ve her branştan sporcu için core kaslarının güçlendirilmesi ve stabilite egzersizleri antrenman programlarının vazgeçilmezi olmuştur. Çekirdek kaslar, üst ve alt uzuvlar arasında köprü görevi görmektedir. Güçlü ve istikrarlı core kasları, kinetik olarak gücün üretilmesine ve aktarılmasına yardımcı olmaktadır. Bu derlemenin amacı, tekvando sporcuları için faydalı olabilecek core antrenman metodlarını incelemektir. Tekvando sporunda core kas gruplarının çalıştırılmasına yoğunluk verilmesi, omurga hareketlerini ve sporcu performansını geliştirmede büyük ölçüde yardımcı olacağı düşünülmektedir. Bunun yanı sıra, uygulanan core antrenmanlar müsabaka esnasında daha iyi bir toparlanma, esneklik, denge ve patlayıcı gücü artırmaya yardımcı olabilmektedir. Mevcut literatüre göre core çalışmalarının faydalı olabilmesi için örneklem grubunun ve performans durumunun iyi belirlenmesi gerekmektedir. Buna paralel olarak da set-tekrar sayılarının, kullanılan yardımcı malzemelerinin, hareket çeşitliliğinin örneklem grubunun özelliklerine göre ayarlanmasının performans gelişimi için faydalı olabileceğini söyleyebiliriz.
Anahtar Kelimeler: Core; tekvando; performans
Rekabetçi sporcuların, çoğu atletik performans için çeşitli antrenman metodları denemektedir. Yeteri kadar çalıştırılmamış, çekirdek kas grupları performansı olumsuz etkileyebilir. Her spor branşında temel motorik özelliklerin (kuvvet, denge, esneklik vb.), teknik-taktik gelişiminin ilgili branşa göre çalıştırılması gerekmektedir. Tekvando branşında ise temel motorik özelliklere ek olarak iyi bir denge, esneklik, patlayıcı bacak gücü ve hızlı toparlanma kabiliyeti gerekmektedir. Core kasları bu branş için gerekli özelliklerin gelişiminde büyük rol oynamaktadır. Sadece tekvando branşındaki sporcular için değil, aynı zamanda her seviyeden ve her branştan sporcu için core kaslarının güçlendirilmesi ve stabilite egzersizleri antrenman programlarının vazgeçilmezi olmuştur. Çekirdek kaslar, üst ve alt uzuvlar arasında köprü görevi görmektedir. Güçlü ve istikrarlı core kasları, kinetik olarak gücün üretilmesine ve aktarılmasına yardımcı olmaktadır. Bu derlemenin amacı, tekvando sporcuları için faydalı olabilecek core antrenman metodlarını incelemektir. Tekvando sporunda core kas gruplarının çalıştırılmasına yoğunluk verilmesi, omurga hareketlerini ve sporcu performansını geliştirmede büyük ölçüde yardımcı olacağı düşünülmektedir. Bunun yanı sıra, uygulanan core antrenmanlar müsabaka esnasında daha iyi bir toparlanma, esneklik, denge ve patlayıcı gücü artırmaya yardımcı olabilmektedir. Mevcut literatüre göre core çalışmalarının faydalı olabilmesi için örneklem grubunun ve performans durumunun iyi belirlenmesi gerekmektedir. Buna paralel olarak da set-tekrar sayılarının, kullanılan yardımcı malzemelerinin, hareket çeşitliliğinin örneklem grubunun özelliklerine göre ayarlanmasının performans gelişimi için faydalı olabileceğini söyleyebiliriz.
Anahtar Kelimeler: Core; tekvando; performans
ABSTRACT
Most competitive athletes try a variety of training methods for athletic performance. Insufficiently exercised core muscle groups can adversely affect performance. In every sport branch, basic motoric features (strength, balance, flexibility, etc.), technical-tactical development must be studied according to the relevant branch. In the Taekwondo branch, in addition to the basic motor properties, good balance, flexibility, explosive leg strength and fast recovery are required. Core muscles play a major role in the development of the properties required for this branch. Strengthening the core muscles and stability exercises have become indispensable for not only taekwondo athletes but also athletes of all levels and branches. The core muscles act as bridges between the upper and lower limbs. Strong and stable core muscles kinetically help generate and transfer power. The purpose of this review is to examine core training methods that can be useful for taekwondo athletes. It is thought that giving intensity to the training of core muscle groups in Taekwondo will greatly help improve spine movements and athlete performance. In addition, the applied core training can help improve recovery, flexibility, balance and explosive power during the competition. According to the current literature, the sample group and performance status should be determined well in order for core studies to be useful. In parallel with this, we can say that the adjustment of the number of set-repetitions, the auxiliary materials used, and the variety of movement according to the characteristics of the sample group may be beneficial for performance improvement.
Keywords: Core; taekwondo; performance
Most competitive athletes try a variety of training methods for athletic performance. Insufficiently exercised core muscle groups can adversely affect performance. In every sport branch, basic motoric features (strength, balance, flexibility, etc.), technical-tactical development must be studied according to the relevant branch. In the Taekwondo branch, in addition to the basic motor properties, good balance, flexibility, explosive leg strength and fast recovery are required. Core muscles play a major role in the development of the properties required for this branch. Strengthening the core muscles and stability exercises have become indispensable for not only taekwondo athletes but also athletes of all levels and branches. The core muscles act as bridges between the upper and lower limbs. Strong and stable core muscles kinetically help generate and transfer power. The purpose of this review is to examine core training methods that can be useful for taekwondo athletes. It is thought that giving intensity to the training of core muscle groups in Taekwondo will greatly help improve spine movements and athlete performance. In addition, the applied core training can help improve recovery, flexibility, balance and explosive power during the competition. According to the current literature, the sample group and performance status should be determined well in order for core studies to be useful. In parallel with this, we can say that the adjustment of the number of set-repetitions, the auxiliary materials used, and the variety of movement according to the characteristics of the sample group may be beneficial for performance improvement.
Keywords: Core; taekwondo; performance
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