The word “core” has a broad meaning and refers to all the muscles in the central part of the human body.
While lifting the left leg to the abdomen, lift the upper body to mobilize the strength of abdominal muscles and pull the body upward; As the body position rises, twist the body slightly to the right and use the left elbow to close to the right knee.
▲ internal oblique abdominal muscle and external oblique abdominal muscle (abdominal muscle).
Therefore, at this time, we must strengthen your core strength and carry out regular core training.
Action Essentials: lie on your back, put your feet flat on the ground, bend your knees at 90 degrees, straighten your arms, use your waist and abdomen to lift your shoulder blades off the ground, and repeatedly touch your ankles with your hands.
When we step out of the left foot, it will cause the trunk to rotate to the right with the left foot, which must be accompanied by the forward swing of the right hand to balance the rotating torque to the right.
The core is weak, so it is difficult to keep your head held high during running, and the upper body is easier to collapse forward.
In addition, without strong core muscles – abdominal, lower back and hip muscles, runners cannot run at their best.
Each time the feet fall to the ground and exchange, the left and right shaking of the body will be more obvious, and the left and right bending range of the spine will be greater.
Lie on your back, bend your knees and lift your hips # target exercise part: key points of lower abdomen action: lie flat on the floor, put your arms on both sides of your body, bend your knees slightly, lift your hips with lower abdominal strength, lift them off the ground and lift them up.
If you want to really exercise to the core part, you must have scientific training methods.
Running bar Xiaobian recommends a group of functional core training actions to exercise waist and abdomen strength, so as to run better.
Some friends often feel uncomfortable or even painful in their lower limbs, knees, ankles and feet after running, or uncomfortable in their upper limbs, lower back, upper back, cervical spine and shoulder joints.
▲ erector spinalis (back muscle).
Then change your legs and do the same..
▲ psoas quadratus muscle (lower back muscle).
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.
As a result, the swing arm amplitude and stride are very small, and it will be very difficult to adjust.
▲ and gluteal, hamstring and hip rotator muscles that can be counted as the core muscle group to some extent (these muscles span the hip joint).
▲ multifidus muscle (back muscle).
In fact, this can be because their core strength is not strong enough to play a comprehensive role with other muscles and joints.
After the arms are straight, return to the standard plank support position according to the action sequence and repeat.
The core muscle group provides the stability, power and endurance required for runners to hit the line at the climbing and final destination, and maintain the most effective running movements for a long time, and even avoid muscle and joint damage.
Cross touch the knee and roll the abdomen # target exercise part: internal and external oblique muscle + lower rectus abdominis.
Bend your arms and place them under your shoulders to keep your body straight.
In fact, it is not enough to only train and run hard, because running is a comprehensive exercise project, which not only depends on the movement of both feet, but also needs to strengthen their core muscle groups.
Sitting scissors kick} target exercise part: rectus abdominis action Essentials: tilt back and keep flat, hold the palm on the ground, straighten both legs and leave the ground, lift and translate alternately, and the legs cannot touch the ground in the process.
The core muscle group includes the following muscles.
In this process, the strong lumbar and abdominal muscles play an important role in supporting the upper and lower limbs and connecting the preceding and the following.
Push up the plank support {target exercise part: core overall action Essentials: take the standard plank support position, then support one side of the body with one palm until the arm is straight, and then do the same action with the other hand.
Supine touch ankle target exercise part: upper part of rectus abdominis.
Slowly lift your hips up about ten centimeters from the ground and stay for one second.
The main power of running comes from the lower limbs, but almost all sports need enough core strength.
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.
Every runner wants to run faster, more stable and less prone to injury.
It is said that many people insist on less than 10 minutes Russian swivel} target exercise part: key points of abdominal oblique muscle action: focus on the waist and abdomen.
Target exercise part of flat support crawling: core overall action Essentials: take the standard flat support posture, lift and move the elbows forward successively, and move the feet forward and backward.
In the process of moving, force the abdomen and keep the back flat.
The following small series will share with the majority of runners how to carry out core strength training from the muscle groups of waist, abdomen, hip, hip and other parts.
▲ rectus abdominis (abdominal muscle).
Strong core muscles can improve body agility and efficiency, and maintain body balance when the body leans forward slightly.
The strong core plays a stable and supporting role in body posture control and special movements in running.
Lie on your back and touch the ankle alternately # target exercise part: internal and external oblique muscle action Essentials: lie on your back, bend your feet and knees on the floor, tighten your trunk, slowly touch the ankle forward, alternating left and right.
In this way, the upper and lower limbs can cooperate subtly to maintain balance.
Action Essentials: lie on your back, put your feet flat on the ground, bend your knees, straighten your arms upward, and use your abdominal strength to touch the knee in the opposite direction with your palm, alternating left and right.
Bicycle belly curling} target exercise part: abdominal internal and external oblique muscle action Essentials: lie on your back, lift your legs off the ground, bend your knees, and put the palms of both hands behind your ears.
▲ transverse abdominal muscle (abdominal muscle).