Or in running with chest arched back, trunk disorderly twist are the performance of the lack of core strength

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When doing abdominal roll, the most important thing is not to use the neck to exert force

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The power of the body starts from the foot, the feet participate in the contact with the ground, and the legs participate in the conversion support

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All strength begins with the foot, and only when the buttocks and legs have strength can they become more and more energetic

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If you can, it is suggested to increase the weight-bearing appropriately

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It’s difficult to start and easy to lock sumo hard pull

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However, there is no distinction between men and women in this action

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For example, if you run in the posture of leaning back, the strength of the upper abdominal muscles is not enough

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Lying on the plane, the body is vertical to the ground, the thigh and body are 135 degrees, the calf and thigh are 90 degrees, the heels are close together, the body and the heel are in a straight line, squatting unarmed – gluteus maximus, quadriceps femoris squatting is the cornerstone of CF training, when squatting, we must pay attention to move the hip first, then move the leg

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Abdominal training: plate support – abdominal, shoulder, hip and leg muscle plate support is the basis of core training, which can well detect and exercise the shortcomings of your core strength, and plate support is not easy to do much, which easily makes the pressure of shoulder and waist too much

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Of course, not every muscle should be trained

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What we need to keep in running is to keep the upper body upright, swing the lower limbs alternately, and swing the arms back and forth naturally

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The strength of the buttocks and legs can more represent the person’s sports ability

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2

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It is generally used to create the shape of the hips

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Straight leg hard pull – gluteus maximus, biceps femoris if you want to big long legs, want to improve the hip position, then hard pull it, straight leg hard pull can stimulate your gluteus maximus and biceps femoris, has a good training effect on the thigh rear chain, the whole back tight

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The strength of the upper abdominal muscles can maintain the angle of the trunk in running

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We can increase abdominal muscle training after routine training, or find 1-3 days of high-intensity exercise alone

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We should talk about the arrangement times of abdominal training every week

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Bicycle belly rolling — abdominal internal and external oblique muscle, quadriceps femoris, bicycle belly rolling can be said to be a nightmare to exercise abdominal muscle

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Gluteal and leg muscles: gluteus maximus, gluteus medius, gluteus minimus, quadriceps femoris, biceps femoris, and gluteus leg muscles have a long recovery cycle

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Crawling plate support – abdominal muscle crawling plate support is also a kind of dynamic plate support, which requires higher core area control than dual arm alternate plate support

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And these muscle groups can be detailed down back muscle groups: trapezius, infraspinatus, teres minor, teres major, latissimus dorsi, erector spinae

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It’s not easy to keep your core stable by moving your body back and forward with small arms and feet

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In the state of abdominal weakness, the “sternocleidomastoid muscle” linking the neck to the chest will give priority to exert force, so practicing is practicing the neck

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Sumo hard pull – hamstring and gluteus maximus sumo hard pull has higher requirements for quadriceps femoris than traditional hard pull, while traditional hard pull has higher requirements for erector spinae

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In addition to the arms, hip leg and waist abdominal stability is very important for running

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In addition to the conventional running training of accumulating kilometers, it is essential to increase other strength training

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Of course, even if you are not a runner, you can also do the following training actions

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For people with good core strength, although the frequency of upper arm and lower leg swinging is very high, the trunk is always stable

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Abdominal muscle group: external oblique muscle, internal oblique muscle, rectus muscle and transverse muscle of the abdomen

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Archery squat is also one of the rare training items with asymmetric leg position and power

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The arms and arms are swung to stabilize the upper body and transmit coordinated forces to the lower body

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If you just want to increase the overall muscle mass, increase the weight of hard pull, or knee / waist will be painful during traditional hard pull, you can try sumo hard pull.

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Clam opening and closing – gluteus minimus, gluteus medius, gluteus lateralis, gluteus medius should always be tight, pay attention to the outside of the hip, feel the force and control the muscles to pull up the leg

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This action is not only to test the abdominal muscle condition of the trainer, but also to be said to be an “aerobic” action

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Archery squat – gluteus maximus, quadriceps archery squat is generally an important auxiliary training project of weight lifting

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If you want to get more comprehensive training in running, core training is essential

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The most important thing is to keep the center of gravity in the middle and keep the knee not beyond the toe when squatting

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The forefoot touches the ground first, the body center of gravity moves forward, and the left foot uses the pedal force of the right foot to jump out of the two feet

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If you can ensure that you can exercise 5-6 days a week, it is suggested that the gluteus and leg should be mainly used twice, one strength squat and one aerobic squat

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When running starts, the left and right feet alternately jump forward

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Let’s first recall the posture of running

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In this part of core training, we will explain which training actions can be used as core training

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1

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Look at the supporting ground with one arm and foot side, and stretch the other hand from the supporting side under the abdomen to the other side above to straighten the arm

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Lie down to complete the bicycle action, and let the thigh hang up to the wheel

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The core is the importance of running

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Of course, in addition to static plate support, there are dynamic plate support training

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Russian rotation – the internal and external oblique muscles of the abdomen Russian rotation not only controls the stability of the core area, but also is an effective action to exercise the oblique muscles of the abdomen

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In my impression, this action may be a common one for girls

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Hip leg training old drivers squat leg this sentence must be clear, in addition to help running, other help is self-evident

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For another example, the lack of hip and leg strength will make the runner relax in the running, and the body will excessively twist the hip to make his pelvis shake up and down

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Before training the core, we need to know what is the core? The core includes which parts, after a clear understanding, we can exercise the core through the training movement

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The exercise of these muscle groups can maintain the rhythm of arm swing and stabilize the upper body

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The legs are bent in the air, find the fulcrum of the buttocks, tilt the upper body 15-20 degrees, and swing the hands left and right

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Xiaobian suggests that the weekly exercise frequency should be higher

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If you can carry weight, it is recommended to be 1.5 times your weight

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Dynamic plate support – abdominal muscle dynamic plate support is more difficult to control the core than plate support

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Running fast does not mean that we can exercise well and improve performance

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As for clenching hands between the belts, when running, the upper body slightly leans forward and the legs slightly bend

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What are the core muscles? Core muscle is not a fixed muscle, but a region, which can roughly include: back muscle group, abdominal muscle group, hip and leg muscle group, which are collectively referred to as core muscle

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At the same time of provocation, ensure that your core is tight, and the landing place of take-off and landing should be consistent

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The main back training is latissimus dorsi

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As a runner, how to run without injury is the training goal we want to achieve in running

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Sometimes the thigh is sour before the abdomen is in place

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These two parts are inseparable from the top to the bottom, and what is needed in this running is the stability of the core (waist, abdomen, buttocks and legs)

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When the arms rise and fall alternately, the waist and abdomen should be tight, the center of gravity should be kept, and the waist should not be too large

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Hip bridge – gluteus maximus

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The dynamic lateral support of the lateral oblique muscle is very helpful to eliminate the abdominal side fat

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If the strength is not enough, it will turn into a backward running with weak abdomen, which will cause certain damage to the spine

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Squat jump – gluteus maximus and quadriceps squat jump often appear in warm-up exercise, which is very helpful to activate the leg muscle group

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Abdominal roll – rectus abdominis abdominal roll can be said to be the most basic abdominal exercise, which is of great help to the training of rectus abdominis

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