Core muscle group refers to the deep muscle group inside the waist, abdomen, lower back and other body trunk, which supports the body and allows us to exercise more stably and smoothly.

We try our best to absorb nutrition from running, and we are eager to make breakthroughs every moment.

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Below, we bring some moves designed by Erica giovinazzo, a senior European and American running coach, to help you exercise your core muscles and improve your running performance perfectly.

After holding for 1 to 2 seconds, return to the original position, and then rotate to the left as much as possible.

Feel that there is a rope on the ceiling to lift your legs.

At the beginning of the action, keep your back straight, tighten your abdomen, lift your back and legs, keep the V-shape, and touch your toes with your fingers as much as possible.

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camel pack running

Core muscle group, which is the main factor that determines whether we can run well or not.

Straighten your arms and place them in front of your chest with your palms down.

Make sure the upper back is suspended and the lower back is in contact with the ground.

From 1km to 3km, from 5km to 42.195km, it is a long and arduous road.

Rotating cycling training parts: lower abdomen, oblique side of abdomen, hip muscles lying flat on the yoga mat, legs hanging straight in the air, hands folded and held in front of the chest.

Bird dog stretching training parts: upper and lower abdomen, hips, back, hands and knees on the ground, lower legs flat on the yoga mat, keeping the back straight.

As long as you select any 5 to 6 actions to form a set of 12 minute training, you can effectively strengthen the strength and stability of core muscle groups of the whole body.

Slowly rotate the arm and upper body to the right.

Slowly restore the body to its original state until the chin contacts the ground again.

In the process of maintaining balance, feel that your body is suspended by a rope on the ceiling and pulled up slightly.

A strong core muscle group can enable us to achieve the best exercise efficiency and, more importantly, keep us away from sports injuries.

Feel the right leg and left hand stretch back and forth, and then return to the original position.

At the beginning of the action, tighten the abdomen, keep the lower back close to the ground, lift the left leg, keep the knee as close to the chest as possible, and keep the right leg suspended in the air.

Abdominal curling training part: lie flat on the yoga mat with your upper abdomen, bend your knees, put your feet flat on the ground, and put your hands behind your head.

Reverse abdominal curling training position: lie flat on the yoga mat with your lower abdomen and lower back, put your palms down on both sides of your body, and slowly lift your legs to maintain 90 ° with the upper half of your body.

At the beginning of the action, tighten the abdomen, bend and lift the right leg, make the knee as close as possible to the chest, turn the left shoulder to the right knee at the same time, keep it for 1 to 2 seconds, return to the original position, and then complete it in the opposite direction once.

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Side plate support training position: lie on the yoga mat with your abdomen on the side, bend your right elbow, support your body with your right forearm, keep your right elbow right under your right shoulder, and place your left hand between your waist.

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Try to keep the whole movement steady and slow.

If you relax a little, you will not be able to keep up with the teacher..

You can also mix and match them to form a set of 12 minute runner core training courses suitable for you.

These actions are the simplest and effective actions to train the strength of core muscle groups.

Flat panel stretching training parts: upper and lower abdomen, hips, back, hands and feet support the ground, keep the push up posture, and keep the back straight.

Place your right foot on the ground and your left foot over your right foot.

Keep the trunk still and lift the right hand and left leg at the same time until the right hand, left leg and body are close to the level for 1 to 2 seconds.

After holding the V-shaped position for 1 to 2 seconds, return to the original state.

Since I went to junior high school, what I long for is rest.

At the beginning of the action, lift the right leg and left hand until the left hand, body and right leg are close to a horizontal line for 1 to 2 seconds.

Tighten your abdomen and keep your ankles, hips, shoulders and head in line.

At the beginning of the action, tighten the abdomen and keep the trunk position unchanged.

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Forward + collect if you like, okay! 1.

At the beginning of the training, let the upper back continue to lift forward and upward, and do not need to use force on both hands.

The training part of air cycling: the lower abdomen lies flat on the ground, the arms are flat on both sides of the body, the palms are down, close to the thighs and hips as much as possible, the legs are suspended, and the heels are kept about 3cm away from the ground.

At the beginning of the action, tighten your abdomen and let your legs move upward.

At the beginning of the action, lift both arms, chest and legs at the same time, try to move up, and then hold for 1 to 2 seconds.

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Superman stretching training part: hip muscles, back face down, lie flat on the ground, hands straight on both sides of the head, palms down against the ground, and keep hips and thighs tight.

In my opinion, the biggest difference between junior middle school and primary school is that the pressure is increasing and learning is becoming more and more difficult.

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V-shaped stretching training position: lie flat on the yoga mat with the upper abdomen face up, with the arms straight on both sides of the body and the legs straight at the same time.

In fact, we run not only for our own health, but also to find a stable place for ourselves.

Russian rotation training part: sit obliquely on the yoga mat with knees bent and feet flat on the ground.

In addition to extraordinary perseverance, it also needs some scientific cognition and methods.

After holding for 1 to 2 seconds, slowly return the left leg to its original position and repeat with the right leg.

At the same time, feel the muscles in the lower back tighten.

Feel that the right hand and left leg want to stretch back and forth, and then return to the original position.

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Keep your back straight, tilt your upper limbs back slightly, and maintain an included angle of 45 ° with the ground.