click ☝ Blue word, focus on Hui run waist and abdomen, because it is close to the center of our body, so it is called core

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Core here is a term of orientation, core strength actually refers to waist and abdomen strength

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Of course, the modern core strength training is different from the traditional waist and abdomen training

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On the one hand, we are still carrying out traditional waist and abdomen training such as abdominal roll, on the other hand, core training methods such as plate support are also widely practiced by the public

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What exactly is the core? There are broad and narrow senses about which parts the core includes

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Broad sense: the whole trunk below the shoulder joint and above the hip joint can be called the core, that is, except for the limbs and head, the whole trunk can be called the core

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Narrow sense: the core refers to the structure of lumbar spine pelvis hip joint

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So how can we maintain core stability? If the waist and abdomen as a square house

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So it’s muscles that build the roof, the floor and the front, back, left and right walls of the house

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The strength produced by these muscles, of course, is the core strength

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The better the core strength is, the more solid the house will be, the more airtight, the more stable and powerful it will be

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Among them, the core muscles are not only shallow muscles, but also deep muscles

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What roles do they play? Let’s go on

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Core competence actually includes core strength and core stability

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The muscles around the waist and abdomen make up the core group

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They work together to make the core stable and energetic

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Stability represents stability, strength represents strength

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Therefore, the real core competence consists of core stability and core strength

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Core stability mainly depends on the deep muscles of the waist and abdomen, while core strength mainly depends on the superficial muscles of the waist and abdomen

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The two complement each other

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The enhancement of core strength is conducive to the improvement of stability, and the improvement of core stability is also conducive to the exertion of core strength

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The two complement each other and play the role of 1 + 1 > 2

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Traditional waist and abdomen exercises such as sit ups mainly exercise the superficial muscles of waist and abdomen in order to enhance the core strength

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When we complete the large-scale movement of trunk, we need the core strength

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The static exercises such as plate support mainly exercise the deep muscles of waist and abdomen in order to enhance the core stability

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The so-called stability refers to the ability of the trunk to keep fixed against external forces

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Running needs enough core strength, which can make the trunk move a lot

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But keeping the trunk still during running means that there is no need to do traditional waist and abdomen exercises such as sit ups? Of course not

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Traditional waist and abdomen exercises can provide the most basic protection for the trunk

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For example, the balance of the strength of the antagonistic muscles of abdominal and dorsal muscles can achieve the most basic trunk integrity

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In running, some common mistakes in running posture are often related to the lack of waist and abdomen strength

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For example, the body backward running indicates that the strength of the upper abdominal muscles is not enough

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The function of the upper abdominal muscles is to make the trunk bend forward

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If the strength of the front and rear sides of the trunk is not balanced, and the front side is too weak, the trunk is easy to backward

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In this case, you need to strengthen the abdominal muscle training

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For another example, when some runners swing their pelvis up and down in the process of running, it is often because the muscles on both sides of the trunk and maintaining the stability of the pelvis are too little trained, which makes the pelvis unstable

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Running needs more core stability

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Core stability refers to the ability of the trunk to resist external forces and keep fixed

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The static action of half plate support belongs to the core stability exercise

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When doing supine exercises, we will soon feel the burning feeling of superficial abdominal muscles, while when doing flat support, the burning feeling caused by continuous muscle contraction obviously occurs in the deeper parts of the body, which is due to the differences brought about by training muscles in different parts of the waist and abdomen

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If we only do sit ups in waist and abdomen training, it is difficult to exercise the deep muscles of waist and abdomen, so this kind of waist and abdomen training is not balanced

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Now we pay more attention to plate support practice, because it can make the waist and abdomen training more comprehensive and make up for the shortcomings of traditional waist and abdomen training

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In this sense, plate support is an improvement of waist and abdomen training

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But flat support also has defects, such as easy to make the shoulder waist pressure is too large, static exercise is easy to cause blood pressure rise, rigid and boring

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Dynamic core stability is the special core ability that running really needs

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Just now, we said that traditional waist and abdomen exercises can enhance the core strength, while plate support can enhance the core stability

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These are all required by running, but we say that they belong to the basic core strength, not the special core strength of running steps

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What is the core strength of running? The so-called special training refers to the movement characteristics of the body during running

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It is the real special training for running to thoroughly study the running movement and train the movement mode during running through special and simulated running movements

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To put it bluntly, the core training combined with running is the special core training

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So how does the trunk move during running? In running, the lower limbs through the hip muscles, thigh muscles before and after the group, calf muscles alternately coordinated contraction, complete the kick to swing the leg action; the upper arm is mainly to maintain balance, while the trunk in running to maintain a tight and stable state, the purpose is to provide strong support for the lower limbs and upper limbs

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Therefore, we can clearly find that when running, the trunk remains relatively motionless, while the upper and lower limbs take the trunk as the fulcrum and constantly swing back and forth, which is the core performance of running

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Of course, if you lean down, the trunk will not be motionless during running

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With the process of swinging arms and legs, the trunk can rotate slightly to the left and right

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This moderate rotation can also increase the whipping force, promote the transmission of upper and lower limb forces, so as to assist in exerting force

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However, the trunk is not allowed to move forward, backward or laterally during running, such as forward, backward or roll

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Dynamic core stability training is the core training of running

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Therefore, the best core training of running is neither the practice of plate support nor the traditional waist and abdomen exercise of sit ups

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It is to simulate the arm and leg swinging movement of running under the condition of maintaining the core stability, that is, to change the rigid static plate support into dynamic plate support, and the movement is highly connected At this time, running core training is specialized enough! The ordinary plate support and traditional waist and abdomen training are not unimportant, they belong to the basic core strength, from basic to special, the idea of core training is so out

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The basic core training for junior and intermediate runners includes core stability training and core strength training

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That’s the traditional waist and abdomen training and plate support training we do

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1

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In basic core strength training, psoas and abdominal muscles not only include rectus abdominis in front of the trunk, but also include internal and external oblique muscles in front of the trunk, quadratus psoas on both sides of the trunk and erector spinae muscles in the rear of the trunk

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For all these muscles training is a comprehensive waist and abdomen training

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As soon as the runners do the traditional waist abdominal exercise, they think that the most important thing they can do is sit ups

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This exercise mainly exercises the upper abdominal muscles, that is, the upper part of the six abdominal muscles

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This kind of training is obviously unbalanced and incomplete

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Upper abdominal muscle training should be carried out for both the left and right muscles in the front and back of the trunk – abdominal roll should be carried out instead of sit ups

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In sit ups, the trunk is often raised too high, which will lead to excessive pressure on the lumbar spine

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If you still drag your head with your hand, it will further increase the pressure on the cervical spine

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In fact, the second half of sit ups is no longer abdominal muscle strength, so sit ups are not the most important part of upper abdominal muscle training It’s better to roll your belly

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Although it seems that the range is not as good as sit ups, the effect is more significant due to the targeted training of upper abdominal muscles.

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