Perform step 1.

Hold up your arms until your upper body is completely off the ground, and maintain this position for 10 ~ 15 seconds.

The training can also strengthen and stretch the supporting structures of the sacrum and lumbar spine.

So, in essence, the strongest muscle can only be the extent allowed by the weakest link of the power chain.

Without strong gluteus maximus and supporting lower back muscles, the hamstrings may not produce enough muscle explosiveness, although they have been properly strengthened.

Although the cardiopulmonary system is healthy, it may also cause injury and affect running performance—————- Create beauty! Run healthy————– Garmin running watch (recommended link) garminhrm Pro advanced dual-mode heart rate band (recommended link)..

Bend your elbows to reduce the height and return your body to the starting position.

Proper pelvic movement is crucial to the gait cycle.

Keep breathing smoothly during exercise.

2.

3.

This is a very simple exercise and should not be confused with prone support.

In this way, it can help the pelvis rotate and twist correctly and slow down the forward inclination of the pelvis, which may be due to the completion of too many abdominal strengthening exercises and may lead to the imbalance between the abdominal and lower back muscles.

It helps strengthen the muscles and tendons of the erector spinalis muscle, the antagonist of the rectus abdominis muscle.

running sling bag

The emphasis on core training sometimes translates into an emphasis on abdominal muscle training, almost ignoring the gluteus maximus and lower back muscles.

Pelvic dislocation may be caused by the imbalance between abdominal muscles and lower back muscles.

The main muscle groups involved: erector spinalis (iliac rib, longus and spinus), gluteus maximus auxiliary muscle groups: hamstring (semitendinosus, Semimembranous and biceps femoris), rectus abdominis, external oblique and internal oblique.

Lie prone on the ground, put your arms in a push up position, extend your legs outward, and keep your body tight in a straight line.