Former first pick NBA veteran Andrei Kirilenko will be playing his 13th NBA season in hopes of helping his Brooklyn Nets find their way back to the playoffs this season. 6’ 9” Kirilenko has a very impressive record. He’s had 3.3 blocks per game in 2004-2005, and last season he had a career high with a .513 field goal percentage. However, Kirilenko has certainly has his share of injuries and in the past two seasons, Kirilenko missed 44 games as a result of back spasms.
This past season, Kirlilenko had a new focus on his workouts – his core strength. His focus is to help keep him off the injured list and allow him to play more games overall. Kirilenko explains how basketball players are spend a great deal of time trying to get down lower in their defense/offense stances and it’s your core muscles that will keep you up and stop you from becoming injured.
For most of us, there isn’t the time to copy his daily training routine, which has him exercising at the gym at least three hours a day. But there’s a shorter core workout that will still do the same job of engaging your sides, back and abdominal muscles, which will overall improve your strength and balance.
Here are 8 moves you can practice to get a rock solid core. Combine these with taking an HGH supplement like Genf20 Plus and really enjoy the benefits. An HGH supplement helps to increase muscle mass and decrease fat in a natural way, because this supplement only helps your body to increase its natural HGH production. HGH supplements have many benefits. You can find out more at here.
Ok, are you ready for these 8 exercises to build your core?
#1 Transfer Planks
You need to hold a good plank and then stack 5 light plates that weight 2.5 to 5 pounds on one side of your body. With the arm that is furthest away, you can reach across and stack your plates on the other side. Repat with your other arm. Perform 2 – 4 sets of 30 seconds.
#2 Renegade Rows
Start in a push up position with your hands on the dumbbells. Alternate arms, pulling one dumbbell back to your rib cage while you maintain a stable rigid trunk. Do the other side. Perform 2 – 4 sets of 30 seconds.
#3 Hanging Leg Raises
These are better than crunches because you will always have good posture. The rib cage stays facing the way it should. You hang off your pull up bar, but don’t swing your body and raise your knees as close to your shoulders as you can then descend Make sure you do this keeping control. Perform 2 – 4 sets of 8 – 12 reps.
#4 Ab Wheel Rollout
Take your ab wheel and kneel with it as close as possible to your knees. Don’t arch your back. Keep it rounded. Puch your hips toward the ground and roll the wheel away from you at the same time. Brace your core and then reach out as far as you can, then return to your start position. You know you are in good form if you feel a lot of low back pressure. Perform 2 – 4 sets of 5-12 reps.
#5 Point Touch
Place yourself in a push up start position and place your hands flat on the ground tucked under your shoulders. Don’t adjust your body, but touch one had to your opposite shoulder. Do again with the opposite hand to your thigh. Make sure you do the motion slow and with control. Perform 2 – 4 sets of 5-10 reps.
#6 Split Stance Cable Lift
Pull your bar upwards diagonally and then push straight out with your bottom hand. Do not twist. You should feel this in your lower abdominal wall.
#7 Weighted Back Extension
Your lower back is also part of your core, so make sure it gets a proper workout. At chest level hold your weight plate and then set up your back extension machine for hip height. Perform 2 – 4 sets of 15-20 reps.
#8 Side Planking
Place your elbow directly under your shoulder and hips, making sure they are square. Now squeeze your glutes and hold this position for 30-40 seconds. Perform 2 – 4 sets of 5-10 reps.
