▲ erector spinalis (back muscle).
Hip Bridge Precautions during strength training If you want to really exercise to the core part, you must have scientific training methods: 1.
The core muscle group includes the following muscles.
Over time, it will lead to knee and ankle injuries.
Therefore, at this time, we must strengthen your core strength and carry out regular core training.
Actions to strengthen core strength Strengthen core strength, including core stability and core strength.
▲ transverse abdominal muscle (abdominal muscle).
▲ rectus abdominis (abdominal muscle).
Single leg hip abduction 03.
The main power of running comes from the lower limbs, but almost all sports need enough core strength.
The swing arm amplitude and stride are very small, and it will be very difficult to adjust.
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They do some muscle endurance exercises with 12-16 repetitions, which is more in line with the needs of running endurance sports; 3.
The word “core” has a broad meaning and refers to all the muscles in the central part of the human body.
▲ multifidus muscle (back muscle).
In this way, the upper and lower limbs can cooperate subtly to maintain balance.
The movements must be standardized to feel the strength of the muscles.
The following small series will share with the majority of runners how to carry out core strength training from the muscle groups of waist, abdomen, hip and hip.
Every runner wants to run faster, more stable and less prone to injury.
When we step out of the left foot, it will cause the trunk to rotate to the right with the left foot, which must be accompanied by the forward swing of the right hand to balance the rotating torque to the right.
Each time the feet land and exchange, the left and right shaking of the body will be more obvious, and the left and right bending range of the spine will be greater.
In addition, without strong core muscles – abdominal, lower back and hip muscles, runners cannot run at their best.
The strength training of runners usually does not need to pursue heavy weight.
In fact, only hard training and running is not enough, because running is a comprehensive exercise project, which not only depends on the movement of both feet, but also needs to strengthen their core muscle groups.
The strong core plays a stable and supporting role in body posture control and special movements in running.
The common abdominal curling mainly exercises the superficial muscles of the waist and abdomen, while the static exercises such as flat support mainly exercise the deep muscles of the waist and abdomen.
Lateral walking practice 04.
V-word pull-up exercise 02.
▲ psoas quadratus muscle (lower back muscle).
Some friends often feel discomfort or even pain in their lower limbs, knees, ankles and feet after running, or discomfort in their upper limbs, lower back, upper back, cervical spine and shoulder joints.
In this process, the strong lumbar and abdominal muscles play an important role in supporting the upper and lower limbs and connecting the preceding and the following.
Supine knee bending and hip lifting Plate support action Level 10 flat brace, what level can you achieve? Level 1 straight arm plate support level 2 elbow bending plate support level 3 side torsion plate support level 4 elbow bending straight arm support Level 5 leg lifting plate support level 6 single elbow single leg plate support level 7 plate opening and closing jump level 8 level 9 lateral arm stretching plate support level 10 lateral leg bending plate support Action to strengthen the hip Gluteus, often called running engine, running stabilizer.
Strong core muscles can improve body agility and efficiency, and maintain body balance when the body leans forward slightly.
Wrong training actions not only can not achieve the movement effect, but also lead to joint injury; 2.
One leg squat 07.
The core is weak, so it is difficult to keep your head held high during running, and the upper body is easier to collapse forward.
In fact, this can be because their core strength is not strong enough to play a comprehensive role with other muscles and joints.
Belly curling variant one million two hundred and thirty-four thousand five hundred and sixty-seven 8.
The core muscle group provides the stability, power and endurance required for runners to hit the line at the climbing and final destination, and maintain the most effective running movements for a long time, and even avoid muscle and joint damage.
The core stability is mainly produced by the deep lumbar and abdominal muscles, while the core strength is mainly realized by the shallow lumbar and abdominal muscles.
If the hip strength is weak, the pelvis will be unstable during running, shaking up and down, adding too much pressure to the lower limbs.
When scheduling training, it’s best to separate strength training from running.
Single leg hard pulling 05 、 Prone pull up 06.
▲ internal oblique abdominal muscle and external oblique abdominal muscle (abdominal muscle).
01.
▲ and gluteal, hamstring and hip rotator muscles that can be counted as the core muscle group to some extent (these muscles span the hip joint).