The right forearm should be placed on the ground perpendicular to the body
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In fact, core muscles can be divided into three areas: the front of the trunk, the sides of the trunk and the lower back, including rectus abdominis, transverse abdominis, internal and external oblique abdominis, erector spinalis, etc
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The core muscles also include the muscles of the upper trunk, such as latissimus dorsi and trapezius, as well as the muscles around the buttocks, including gluteal muscles (gluteal muscles) and hip flexors
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5: One leg pistol squat (a low chair or a box can be placed behind) with the left leg straight up
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What is the core? People often use the word “core” to refer to the abdomen
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Move as fast as you can for 30 to 60 seconds
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7: The lateral plate supports the right side to lie down, and the right elbow joint is placed under the right shoulder
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Even as you grow older, it can also make your body at the peak
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Place your hands on both sides of your head, keeping your chin away from your chest
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Tighten the core
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Fully extend the left leg and feel the inner thigh of the leg extended
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The emphasis of core training is different for different genders! Core stability training is very important for both boys and girls
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Many problems in running, such as incorrect running posture and excessive leg exertion, are often related to core strength
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Repeat on the other side
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Lift one leg off the ground and back to the abdomen while the other leg remains stable on the ground
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Take a big step to the right and keep your weight back on your heel
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Complete the required number of times, then switch to the opposite side
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With the right arm and left leg raised and fully extended, begin to control the right arm and left leg down to the starting position above the ground
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But this is not the case
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Don’t let your hips droop during the push ups
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Hip and heel force, so that the body up to the starting position, in the process, the center of gravity in the left leg
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Don’t look up; keep your eyes on the ground
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When it comes to the topic of “core training”, many people’s first reaction is estimated to be plate support, abdominal muscles, vest line..
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Lift the upper back and head off the ground so that there is a constant force on the abdominal muscles throughout the training group
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Core strength training, as mentioned above, can be carried out according to their own needs
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Squat as deep as you can while keeping your core engaged and keeping your arms in front of your chest to maintain balance
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While maintaining the hip position, extend the left arm down and around the body until the left palm touches the right oblique abdominis and lower back area
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Overall, core strength plays a key role in injury prevention, rehabilitation and performance
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The whole body should form a letter “t”
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Don’t let your right knee over the tip of your right foot and keep your hip back
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In addition, for the people who pursue abdominal line (both men and women), in addition to the core area exercise, other exercises beneficial to reducing fat should be considered, such as whole body strength exercise and aerobic exercise
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Hip and heel, if possible, keep your left foot off the ground throughout the training group
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Strengthening the strength of the core muscles can improve the balance, make your posture more upright and upright, and also make you lift weights effortlessly
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The female students can do core strength training according to their own needs
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Do 10 to 15 repetitions, then switch to the opposite side
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Especially for postpartum women (in order to avoid or improve the lower back pain after delivery), they can do more core stability training
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Repeat on the other side
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The right arm should be raised above the shoulder in line with the left arm, and the left arm should support the body at the bottom
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Secondly, according to the different daily activities of boys and girls, the emphasis on core strength training will be slightly different
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In fact, the most important purpose of core training is not to pursue the figure, but to obtain the core with normal function, so as to support the normal operation of the whole body
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Jump in and out quickly and repeat for 30 to 60 seconds
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So, don’t think core training = abdominal training! Abdominal muscles are just part of the core! How important is the core force? What is the effect on sports? What we usually call core strength refers to the ability of the core muscles to work together
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9: Alternate Superman prone position, tighten the gluteus maximus, lift the left leg (including quadriceps femoris) off the ground as high as possible, and tighten the upper back muscles to lift the right arm
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6: Raise one leg and lie on your back, with one leg raised at 90 degrees and the other leg straight
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Start squatting, sitting back on your hips and keeping your weight on your right foot
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In fact, this is a typical performance of confusing the two concepts of core and abdominal muscles
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For boys, because they often carry out strong physical labor or other antagonistic sports activities, in order to meet more needs, boys should not only carry out necessary core stability training, but also have enough core strength training
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Therefore, everyone should do some core training appropriately
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Strong core strength enables you to exercise or function safely
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Complete the required number of times..
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Today, Xiao Bian will help you to figure out the difference between the abdominal muscles and the core, and how important the training core is
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4: T-twist push ups, hands just over the shoulders on the ground, feet roughly the same width as the hip
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2: In the cross section, stand with your feet close together and clench your fists with your hands at shoulder height
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8: The Bulgarian lunge with arms raised up maintains the center of gravity on the heel and hip of the left foot, squats or lunges down until the knee joint of the back leg is stretched down to touch the ground, and raises the arms above the shoulder
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3: Push in place mountaineering, hands under the shoulders, in a push up ready position
In the process of pushing back, let the whole body rotate to the right side, so that the feet will change into the state of the left foot in the back and the right foot in the front
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Straighten the left arm up so that it is in line with the right arm
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Good core stability is good for general activities of daily living
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Because the contents of core training and abdominal muscle training are very similar, many people think that core training is to train abdominal muscles
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Quickly return the suspended leg to the ground and lift the other leg off the ground to the abdomen
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If your core strength is weak, your performance will be affected and your risk of injury will increase
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Unarmed core training 🔻 1: Open and close jump: stand with your feet shoulder width apart, tighten your core muscles, separate your legs and jump up quickly, while lifting your hands over your head
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Do push ups with your chest facing the ground
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