The following editor will share with the majority of runners how to carry out core strength training from the waist, abdomen, buttocks, hips and other muscle groups
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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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Error correction and practice skills of standing long jump in Senior High School Physical Education examination 10
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Every time the feet land and exchange, the left and right sway of the body will be more obvious, and the left and right bending of the spine will be greater
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In fact, this is probably because their core strength is not strong enough to play a comprehensive role with other muscles and joints
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As a result, the arm swing range and stride are very small, and it will be very difficult to adjust
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When we step out of the left foot, the trunk will rotate to the right with the left foot, and the right hand will swing forward to balance the right rotation torque
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Some friends often feel discomfort or even pain in the knee, ankle and foot of lower limbs after running, or discomfort in the upper limbs, lower back, upper back, cervical spine and shoulder joints
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[Full Score strategy of one minute rope skipping in senior high school physical education examination] technical analysis and practice methods (Video + moving chart).
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The main power of running is from the lower limbs, but almost all sports need enough core strength
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More wonderful, please click the blue words above to follow us! It’s not enough to only train hard for running, 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
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The internal and external oblique muscles (abdominal muscles)
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The word “core” has a broad meaning and refers to all the muscles in the central part of the human body
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And to a certain extent, the gluteus, hamstring, and hip rotators, which span the hip, can be regarded as the core muscles
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Core training abdominal oblique muscle special intensive training movement detailed explanation 4
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Strong core muscles can improve agility and efficiency, as well as keep balance when the body leans forward slightly
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How to get high scores in 1000 meters / 800 meters in senior high school physical education examination 9
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[Full Score strategy of 50 meter run in senior high school physical education examination] action essentials and practice methods (moving chart) 8
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In addition, without strong core muscles – the muscles of the abdomen, lower back and buttocks, runners will not be able to run at their best
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Abdominal roll variant action 1234567 8, supine knee flexion and hip lifting, plate support action 1234567 10 level plate support, what level can you achieve? Level 1 straight arm plate support level 2 elbow flexion plate support level 3 side twist plate support level 4 elbow flexion straight arm support level 5 leg raising plate support level 6 single elbow single leg plate support level 7 plate open and close jump level 8 level 9 lateral arm extension plate support level 10 lateral leg flexion plate support – gluteal muscle, which is often called running engine and running stabilizer
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In this process, the strong psoas and abdominal muscles play an important role in supporting the upper and lower limbs and connecting the preceding and the following
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The action of strengthening core strength is to strengthen core strength, including core stability and core strength
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9 core strength training movements 3
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The common abdominal roll mainly exercises the superficial muscles of the waist and abdomen, while the static exercises such as plate support mainly exercise the deep muscles of the waist and abdomen
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The most difficult 1500 meter event in the middle and long distance running, this practice is the most effective 6
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The rectus abdominis (abdominal muscle)
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The multifidus muscle (back muscle)
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In this way, the upper and lower limbs can cooperate subtly to maintain balance
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If the strength of the hip is weak, the pelvis will be unstable when running, shaking up and down, adding too much pressure to the lower limbs, a long time, it will lead to knee and ankle injuries
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01, v-word pull-up exercise 02, single leg hip abduction exercise 03, lateral walking exercise 04, single leg hard pull 05, prone pull-up exercise 06, single leg squat exercise 07, hip bridge strength training matters needing attention
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400 meter running training method introduction 5
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The erector spinae muscle (back muscle)
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The powerful core plays a stable and supporting role in the body posture control and special movements in running
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Let the child “savage physique” from the physical education teacher “not sick” start! 2
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If you want to really exercise to the core part, you need to have scientific training methods: 1, the movement must be standardized, to feel the muscle power
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22 pictures correct your stretching movement! 7
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Rhomboid muscle (lower back muscle)
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The core muscle group consists of the following muscles
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The core muscle group provides the stability, power and endurance that runners need to maintain the most effective running movement for a long time, even to avoid the injury of muscles and joints
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And the core is weak, it is difficult to keep the head up when running, the upper body is more likely to collapse forward
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Transverse abdominal muscle (abdominal muscle)
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The wrong training action not only can not achieve the effect of sports, but also can lead to joint injury; 2, the strength training of runners, usually do not need to pursue heavy weight, do some 12-16 repeat times of muscle endurance exercise, more in line with the needs of running endurance sports; 3, in the arrangement of training, it is best to separate strength training and running
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Therefore, at this time, we must strengthen your core strength and carry out regular core training
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