Because they connect the upper and lower limbs of the human body, the pillar strength is extremely important to improve the balance, coordination and control ability of the human body.
Pay attention to the whole process and keep your back straight.
Exhale, bend the hips, raise the hips, and tighten the abdomen; Inhale, extend the hip and return to the starting position.
Two groups, one minute push up posture in each group, tighten the core and keep the back straight.
2 groups, kneeling for 1 minute in each group, push down on the yoga mat, tighten the core, and keep the head, back and buttocks on the same plane.
Kneel down and lean on the yoga mat to make the head, back and buttocks on the same plane.
Two groups, each group took a flat support posture for 1 minute, tightened the core and kept the back straight.
Exhale and extend the opposite hand and leg; Inhale, restore, and change to the other side.
The so-called trunk pillar is mainly composed of three parts: shoulder, spine and hip.
#Pillar strength training topic # how many people really value the warm-up before training? Many people’s warm-up activities are jogging and static stretching.
In fact, this is not only a waste of time, but also extremely inefficient.
Exhale, spine flexion, tighten the abdomen, and arch the back upward; Inhale and return to the starting position.
Inhale, bend your hips, touch the toe of your left foot with your right hand, straighten your right leg backward, exhale, return to the starting position, and then repeat the above process to complete the specified number of opposite side changes.
Two groups, 30 seconds on each side..
Move your hands towards your feet, flex your legs, keep your hips close to your heels, and then repeat the above steps.
In order to better improve the training efficiency and reduce the risk of sports injury, we must do more comprehensive and targeted action preparation activities, including the activation of trunk pillar strength.
Two groups, each group in a push up position for 1 minute, tighten the core and straighten the back.
Two groups, each with left foot support and right foot hanging in the air for 1 minute, stand on one leg, tighten the core and keep the body stable.
The following is a group of trunk pillar strength training actions for your reference.
Therefore, before any subject training, the activation of pillar strength will achieve twice the result with half the effort.
Bend one side of the leg into a lunge, twist the trunk, make the arm on the same side point up to the ceiling, and then return to the starting position, and switch to the opposite side.