The main muscles in the core part are the transverse abdominal muscle, internal oblique abdominal muscle, external oblique abdominal muscle and rectus abdominis; The erector spinalis muscle of the back (belonging to the category of upper limb training, but also part of the core part); There are also iliopsoas, gluteus maximus, gluteus medius and gluteus minimus in the hip.
It can prevent pain, reduce joint wear, and reduce the risk of muscle and bone damage, which may determine the career of amateur or professional runners.
If you want to run fast and run long, core strength is very important! You can’t imagine the benefits of training more core muscles while piling up the amount of running in autumn.
At the same time, the waist and abdomen contract and twist your body twice until your arms are parallel to the ground and exhale at the same time.
Can sit ups exercise core strength? Because the core muscles connect the trunk, pelvis and spine to each other and to other parts of the body, including the hips, legs and shoulder blades.
Target exercise part of hip bridge: action essentials of gluteus maximus: lie on your back and bend your knees, and push your hips upward until the whole trunk is basically in a straight line from shoulder to knee.
The muscles that make up your abs, hips, waist and pelvis are crucial to helping you become a stronger, faster and less damaging runner.
Target exercise part of bicycle belly rolling: action essentials of internal and external oblique muscles: mobilize the strength of abdominal muscles to pull the body upward.
That’s why just doing sit ups doesn’t constitute a complete core training exercise and can’t completely stabilize your core.
A set of core exercise methods to share with you: 01 Russian swivel target exercise part: key points of abdominal oblique muscle action: focus on the waist and abdomen.
07 push up the target exercise part of the flat support: core overall action Essentials: take the standard flat support posture and repeat.
The pain and injury of lower limbs, knees, ankles and feet, and the discomfort of upper limbs, lower back, upper back, cervical spine and shoulder joints all remind us that our core strength is not strong enough.
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06 target exercise part of supine ankle touch: action essentials of the upper part of rectus abdominis: the knee joint is bent at 90 degrees, the arm is straight, and the waist and abdomen strength is used.
02 flat 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.
12 bird dog target exercise part: core overall action Essentials: thighs are perpendicular to the floor, hands are close to the ground, and the opening distance is the same as the shoulder width.
Come on, guys-.
09 cross touch the knee and roll the abdomen target exercise part: internal and external oblique muscle + rectus abdominis lower part action Essentials: use abdominal strength, palm cross touch the knee, alternating left and right.
If you want to improve your running ability, you should not only “open your legs”, but also exercise your core muscles and improve your core strength.
If you want to really exercise to the core part, you must have scientific training methods.
03 target exercise part of supine knee bending and hip lifting: action essentials of lower abdomen: lift the hips with lower abdominal strength, lift them up from the ground, about 10cm from the ground, and stay for one second.
08 flat plank crawling target exercise part: core overall action Essentials: during the movement, exert force on the abdomen and keep the back flat.
04 supine alternately touch the ankle target exercise part: abdominal internal and external oblique muscle action Essentials: tighten your trunk, slowly touch the ankle forward, alternating left and right.
05 sitting scissor kick target exercise part: rectus abdominis action Essentials: lean back and keep flat, and your legs cannot touch the ground in the process.
How important are core exercises to runners? Core stability is crucial for runners.
Bend your arms and place them under your shoulders to keep your body straight.
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How to do core exercise? As a comprehensive exercise program, running only exercises the strength of lower limbs is far from enough.
Senior runners know it.
In addition, strengthening core muscles can also help improve back pain.