Expert level: Paula “Peque” Pareto’s training to strengthen the core

World champion in 2015 and gold medal at the 2016 Rio de Janeiro Games, Paula “Peque” Paretothen became the first Argentine woman to consecrate herself as Olympic champion and the first athlete from the country to win two medals in this international multi-sport event in individual disciplines. In addition, she was the first Argentine to carry the Olympic flag at the opening ceremony of the Tokyo 2020 Games. An example of tenacity, effort and perseverance, the judoka she is also a doctora profession he practices at the San Isidro hospital.

Today, 35 years old and already retired, keep training with the same professionalism that required Olympic competition and on his Instagram (@paupareto) exercises can be seen that the common of the mortals could not realize, although in her they seem to be of the simplest execution.

“He continues to delight us with his technical excellence in executing different exercises on social networks. Judo is a contact sport that requires a very demanding physical preparation. Speed, strength, coordination, power, agility and flexibility”, are the capacities that are put into play in their practice, according to THE NATION Martin Colacillidirector of Academia 2 dragons.

In the routine he performs with amazing skill, Pareto mainly brings into play the corecenter or core of the body. In this way they activate the abdominal muscles, diaphragm, lumbar, pelvic, buttocks, pelvic floor and the deep muscles of the spine. “From this group of muscles, which make up the body’s natural corset, most of the body’s strength is obtained: they are used to kick a ball, to lift a heavy object or simply to stand”, describes Colacilli .

The coach emphasizes that, if these muscles are in poor condition, so is stabilitywhich increases the risk of injury, especially in the lower back.

What exercises can be practiced to strengthen the core?

“Different types of sit-ups, glute bridge, spinal rotations, bird dog or dog bird exercise, plank and side plank”, lists the teacher. Is about isometric exercisesthat is, static, with muscle contraction without movement.

“They are very common in yoga and pilates, as well as being very popular in body training routines. corewhich is a muscular box that It ranges from the diaphragm of the body, through the rectus abdominis, the obliques and the transversus, to the gluteus, paravertebral and the musculature of the pelvic floor and the hip.“, Add.

Pareto executes the iron in its most complex and demanding version, suitable for your level of training and your physical condition. Nevertheless, it is possible to adapt it to make it possible for the ordinary public. “The most common version of the plank consists of placing the elevated body parallel to the ground, supported with the forearms in front and the balls of the feet behind. Paula can do this exercise with a wheel on an Olympic baradding difficulty to the exercise. Instead of putting his feet on the ground, he puts them on the wall.. Instead of doing it on stable surfaces, it does it on unstable surfaces. And add a jump or elements that make execution difficult, such as a ball”, details the professional.

But, how does Paula Pareto get to perform physically in such a special way? “Paula trains continuously since she was nine years old. In other words, twenty-seven years ago, always under the supervision of a trainer”, explains Martín Colacilli, who advises anyone who wants to start, to do so with the basic exercises to add difficulty as the coach sees fit. “If you spend many hours a day in front of a computer or if your back aches frequently, exercising these muscles will also help,” she says.