Therefore, if you want to really exercise to the core part, there must be scientific training methods

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After the arms are straight, return to the standard plate support posture according to the action sequence and repeat

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What is core training? How to train? Any training of abdominal, hip and even scapular chest wall stabilizer can be regarded as the core training

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If your core muscles are not developed and strong enough to play a full role together with other muscles and joints, then the burden of supporting the whole body will fall on the bones, joints and skin

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While lifting the left leg to the abdomen, lift the upper body, mobilize the strength of abdominal muscles to pull the body up; with the rise of the body position, twist the body slightly to the right side, and use the left elbow to close to the right knee

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Some runners’ center of gravity is unstable during running, and their body shakes from side to side

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As long as they exercise their lower limb strength well, there will be no problem in running

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Sitting scissor kicking target exercise part: rectus abdominis action Essentials: lean back and keep flat, palm support the ground, legs straight and off the ground, alternately lifting and translation, legs can not contact the ground in the process

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The main power of running is from the lower limbs, but almost all sports need enough core strength

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Supine ankle contact target exercise part: upper rectus abdominis action Essentials: lie flat, two feet flat on the ground, knee joint bending at 90 degrees, arm straight, use the strength of waist and abdomen, lift the scapula off the ground, repeatedly touch the ankle with hands

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Bird and dog target exercise parts: core overall action Essentials: kneel on the knee, thigh and floor vertical, hands close to the ground, open distance and shoulder width, while raising the left and right legs, stretching out straight, left and right sides alternately

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These muscles are important hubs for connecting upper and lower limb strength

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Transverse abdominal muscle (abdominal muscle)

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The word “core” has a broad meaning and refers to all the muscles in the central part of the human body

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Core muscle group refers to the area of transverse abdominal muscle, pelvic muscle group and lower back muscle, which is located in the front and back of the abdomen and surrounds the body, and is responsible for protecting the stability of the spine

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Action tips: lie on your back, lift your legs off the ground, bend your knees, and put your palms behind your ears

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The erector spinae muscle (back muscle)

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Russian rotation target exercise part: abdominal oblique muscle action Essentials: focus on waist and abdomen, and at the same time, waist and abdomen contract and twist your body twice, until your arms are parallel to the ground, and at the same time exhale

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Some runners like to hold their chest up and pout their buttocks in the later stage

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Flat support crawling target exercise part: core overall action Essentials: in the standard flat support posture, the elbow has been raised and moved forward, the feet move forward and backward, in the process of moving, the abdomen force, back to keep flat

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Strong core muscles can improve agility and efficiency and keep balance when the body leans forward slightly

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Running bar Xiaobian recommends a set of functional core training movements, which can exercise waist and abdomen strength most completely, so as to run better

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Many runners think that running depends on their legs

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Bend your arms and place them under your shoulders to keep your body straight

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Push up the plate support target exercise part: core overall action Essentials: take the standard plate support posture, then support one side of the body with one palm until the arm is straight, and then do the same action with the other hand

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Then change legs and do the same thing

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The multifidus muscle (back muscle)

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However, although the role of the core is very important, the training methods of the core muscles are often not clever and lack of scientific basis, and do not really consider the actual function of the muscles involved

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The above is the decomposition of 12 actions, these actions should be matched in this way, in order to form the strongest core training! Action picture source network.

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Rhomboid muscle (lower back muscle)

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It is said that many people hold on to less than 10 minutes..

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And to a certain extent, the gluteus, hamstring, and hip rotators, which span the hip, can be regarded as the core muscles

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The internal and external oblique muscles (abdominal muscles)

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Objective exercise part: lower abdomen action Essentials: lie flat on the floor, put both arms on both sides of the body, slightly bend the knees, lift the hips with lower abdominal strength, lift them up from the ground

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You may ask: running needs running motivation

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These are the manifestations of unstable core strength, which will eventually lead to back pain and other symptoms

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Cross touch the knee and roll the abdomen ﹣ target exercise part: abdominal internal and external oblique muscle + rectus abdominis lower part action Essentials: lie flat, two feet flat on the ground, knee joint bending, arm straightening up, using abdominal strength, palm touch the opposite direction of the knee, left and right alternately

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Core muscles are the basis of running movements, providing power and endurance as well as stability, and reducing the occurrence of injuries

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Plate support target exercise part: core overall action Essentials: keep elbow and shoulder joints at right angles to the body, enter prone position on the floor, and support your weight with your toes and forearms

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During the whole process, the feet, shoulders, upper back and arms are still, and the lower legs are not allowed to move actively

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Hip bridge objective exercise parts: gluteus maximus action Essentials: supine knee flexion, hip upward force, with the shoulder and upper back as a fulcrum, feet as another fulcrum, the hip up, middle and lower back and thigh also along with upward lift, until the whole trunk from the shoulder to the knee cap is basically in a straight line, and roughly vertical with the calf

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Objective exercise part: oblique muscles inside and outside the abdomen

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Slowly raise your hips up about 10 cm from the ground and stay for one second

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It includes the following muscles: ■ rectus abdominis (abdominal muscle)

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During running, you are prone to lack of physical strength and muscle damage

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Generally, senior runners understand the importance of core strength to running, because they know that if they want to run faster, run healthier and become stronger, they should never ignore the training of core strength

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What’s the use of training core strength? 1

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Supine alternate touch ankle ﹣ target exercise part: abdominal internal and external oblique muscle action Essentials: lie flat, feet and knees bent on the floor, tighten your trunk forward, slowly touch the ankle, alternate left and right

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