The Nu-Core Solution: Part I
The Nu-Core Solution
By Lenyn Nunez
Over the past decade of my experiences with personal training, I have noticed most people are unwilling to endure the cycle of recovery and residual pain that results from conventional workouts. This is why I created the Nu-Core Solution as an alternative to conventional weight lifting. Lifting more than 25lbs at a time does not apply to everyday life for the average person. This makes strength a very relative term. Eliminating heavy weight training decreases the amount of stress you put on your body. Traditional workouts create scar tissue and lactic acid build-up which cause muscle soreness as well as short and long term injuries. By using the Nu-Core program you will build strength, tone and sculpt muscles, and lose weight naturally by using your own body weight as you do in other natural exercises like running and walking.
Running is one of the most effective ways to be healthy; it builds endurance, increases cardio-vascular capacity, and tones your body to achieve a fit and healthy “look”. Each step in the process of running is a repetition, and can be sustained over a long period of time. We can apply this principal to every body part and be able to do as many repetitions in the same way by using that body part’s natural weight load. For example, a push-up does not apply because we do not support our body weight on our hands on a daily basis. Most of our weight is supported by our lower body, which is why the Nu-Core workouts begin with our calves.
Training from the ground up starts to build a mind-body connection that is often lost in conventional training normally associated with sports. The Nu-Core workouts train our muscles as we use them in the order from our feet to our heads, while at the same time grounding us. There are two core exercises per workout. The purpose of this is our core holds us together and stabilizes us. It connects our lower and upper bodies and builds a strength that is essential to building and maintaining good posture. A strong core decreases stress that results from bad posture such as ankle, knee, hip, lower back, neck and alignment problems. As a result of building strength with minimal stress to the body, this is a workout that can be done every day. Beginning with the back workout, you can alternate back to front every other day or do the entire workout on a daily basis. All this can be done from home or in a park if the constraints of daily life keep you from going to the gym.
CHAPTER ONE: ESSENTIALS
Warm Up and Posture Practice
1. Begin walking at a brisk 2-3 mph: be very conscious of your posture because this is where you begin to reprogram yourself by becoming more conscious of your mind body.
2. Stay at this pace and begin to extend your stride by keeping the heel of your rear foot planted on the ground as long as possible while extending your front leg for a full, healthy stride. Walking this way is the most effective way to stretch your hip.
3. Remember to keep your posture upright by opening your chest, pinning your shoulders back, and maintaining conscious contact with your core inhaling deeply.
4. Keep your arms relaxed and allow them to move freely at your sides through their natural range of motion.
Continue at this pace for 7 to 10 minutes. At the 10 minute mark increase your speed to 5 to 7 mph and run for a minimum of 30 seconds. Your running time will increase naturally as you become more conscious of your body and mind.
Core Conscious Posture (CCP)
This is the basic posture you will maintain throughout your workout.
1. Stand upright with your feet spread shoulder width; be sure to keep your feet parallel to one another, pointing straight forward.
2. Let your hands hang by your sides, open your chest, push your shoulders back, and keep your head facing forward (be aware not to raise your chin).
3. Consciously contract your calves, hamstrings, quads, and glutes by pushing your hips forward.
4. Inhale and exhale into your chest, while keeping your core tight.
1. Lie on your back with your knees bent and your feet on the floor with your heels tucked up under. Arch your back and open your chest, keeping your shoulders pressed into the floor. Next, extend your arms out, palms up, in preparation to reach toward the sky.
2. Inhale slowly and deeply into your chest while vacuuming your stomach in as tightly as possible.
3. Start to exhale, bringing arms up and extended toward the sky. Lift your upper torso off the floor and crunch your stomach (abs and obliques) by exhaling on the way up and consciously pushing your abdominal wall out at the same time (“pregnant” belly, blowing out as much air as possible to ensure full air contraction).
4. Begin to inhale and return to start position. Repeat step 2.
5. Repeat 50 times.
This exercise is very similar to the hamstring exercise with a strong emphasis on glutes, lower and middle back; doing these exercises with precision will play a role in slimming your waist and shaping your glutes.
1. Stand upright in Core Conscious Posture (CCP). Cross your arms over your core to ensure balance and stable center of gravity.
2. Straighten your legs by locking your knees.
3. Using your hamstrings, glutes, and core bend at the waist until just past the point where you feel a stretch in your hamstrings.
4. Exhale as you contract your glutes and lower back to bring yourself back to the starting position while contracting your glutes and hips to finish the repetition (the further you exhale, the more of a contraction you will be able to get in your core and glutes, increasing the effects on your waist).
5. Repeat 50 times
Check back Chapter 2 of The Nu-Core Solution.
About the Author
Lenyn Nunez is a certified personal trainer and nutrition expert. In addition to helping clients achieve their fitness goals, Mr. Nunez competes as a national level bodybuilder. In 2011, he won the Mr. California title for bodybuilding. He lives in Los Angeles, CA with his wife and children.
You can learn more about the author at https://www.facebook.com/LenynVNunez
If you like Strength Advocate, please consider adding us to your Facebook news feed here: www.facebook.com/strengthadvocate