Stats time!

[momoeagle]

oh... i do suck in my tummy to try to flatten my lower back against the bed, else there's quite high strain on it... Does that count?
Thanks

 

[galapogos]

1) You are not supposed to flatten your lower back when you suck in your tummy. Your back should not move ideally. By flattening your lower back you are losing the neutral spinal curvature. That's not the position you want to train your spine in right?
2) You are not supposed to do this on your bed. You are supposed to do this on a flat, hard surface, i.e. the floor.

 

[momoeagle]

understood part 1
part 2... it is not really a training la... Just doing some short exercises by my study desk when I want to rest... Anyway, you would suggest planks as a better exercise? I find plank slightly easier than this method though...

 

[galapogos]

Planks are different. It trains core bracing and you resist motion. TVA activation trains hollowing and you're not resisting anyway

 

[kebinu]

Bracing requires TVA activation too. If your TVA cant work, you cant brace. So you need to know hollowing before you can brace.

TVA activation can add in rotatary force by going 3 points and 2 points.

 

[Majestic12]

If I recall correctly, you can still brace if you have a weak inner core unit, except that it will not be as efficient in protecting / stabilising the body as compared to if your inner core unit is sturdy.

 

[flabbyboy]

but how do you activate the tva? if hollowing means sucking in your tummy and holding it there, then i roughly have the idea.. but it isnt right? haha and for pull ups, is it more effective to do explosively or slowly?

 

[galapogos]

Hollowing means sucking in your tummy and holding it there, without any movement of the spine in the process.

 

[Skinny_Dude]

Hollowing means sucking in your tummy and holding it there, without any movement of the spine in the process.

Isn't that bracing? What is bracing then?

Are we supposed to hollow or brace our core when doing stuff like squats and deadlifts?

 

[kebinu]

If I recall correctly, you can still brace if you have a weak inner core unit, except that it will not be as efficient in protecting / stabilising the body as compared to if your inner core unit is sturdy.

i think can also. but this brace is improper. but come to think of it, so many people cannot brace and yet can train and get progress too.

but how do you activate the tva? if hollowing means sucking in your tummy and holding it there, then i roughly have the idea.. but it isnt right? haha and for pull ups, is it more effective to do explosively or slowly?

http://kevinchia.sg/articles/core1.html

it's not sucking in actually, it's moving your belly button towards spine without any other movement (+squeezing of pelvic floor muscle)

Isn't that bracing? What is bracing then?

Are we supposed to hollow or brace our core when doing stuff like squats and deadlifts?

yes, bracing is good.

 

[flabbyboy]

ohhh, if i suck in my tummy when i walk does it count?

 

[galapogos]

Isn't that bracing? What is bracing then?

Are we supposed to hollow or brace our core when doing stuff like squats and deadlifts?

Simply put,
Hollowing = sucking your tummy in, bringing belly button towards your spine.
Bracing = flexing your core as if someone is about to punch you.

Always brace when under load.

 

[kebinu]

ohhh, if i suck in my tummy when i walk does it count?

we dont need hollowing when we walk, just relax and breath with tummy instead of chest.

 

[Skinny_Dude]

Lol made PRs in deadlift and squats, thanks to derrick's encouragement.

Deadlift: 70kg
Squat: 85kg

 

[Twxian]

yep and i was a witness to that heh well done

 

[weibchen]

New PR -

(all in KGs)

DLs - 147.5
Cleans - 75
Snatch - 57.5
Bench - 72.5
Squats - 90
chins - BW - 93 + 15 - 108
Push press - 57

Goals by end of July -

DL - 180
Cleans - 90
Snatch - 80
Bench - 90
Squats - 120
Chins - BW + 30 - 120
Push press - 80

 

[galapogos]

New PR -

(all in KGs)

DLs - 147.5
Cleans - 75
Snatch - 57.5
Bench - 72.5
Squats - 90
chins - BW - 93 + 15 - 108
Push press - 57

Goals by end of July -

DL - 180
Cleans - 90
Snatch - 80
Bench - 90
Squats - 120
Chins - BW + 30 - 120
Push press - 80

bodyweight?

 

[momoeagle]

bodyweight?

think he stated 93kg

 

[weibchen]

i think safe to say 90 because it can fluctuate.

 

[SPEED]

Lol made PRs in deadlift and squats, thanks to derrick's encouragement.

Deadlift: 70kg
Squat: 85kg

omg good progress from you!
skinny but strong