Important core strength training

Core strength training is a form of strength training. The so-called "core" is the middle part of the human body, that is, the area below the shoulder joint and above the hip joint including the pelvis. It is a whole formed by the waist, pelvis, and hip joints and contains 29 muscles. The core muscle group is responsible for stabilizing the center of gravity and transmitting the power. It is the main part of the overall force and plays a role in the activities of the upper and lower extremities.

Strong core muscle groups play a stable and supporting role in body posture, motor skills, and special technical movements during exercise. For example, we are familiar with the vest line, it is not only related to the rectus abdominal but also includes other important muscle groups, the rectus abdominal muscle is only the outermost muscle. The role of the core muscle group is to protect our internal organs, stabilize the pelvis (pelvic rotation), protect the lumbar spine, and stabilize the lower limbs. Therefore, if you want a beautiful posture, strong body control, and balance, it is necessary to train your core muscle groups.

Action 1: Four-foot support

Method: Support your body with both feet and hands. The knee is slightly off the ground. Look to the front of your hand. The ribs tighten and the core is stable.

Precautions: Elbow flexion, shoulders away from ears, chin close, back straight.

Training duration and intensity: 30 seconds, 4 groups.

Action 2: Three support

Method: Extend one hand forward on the basis of limb support. The body's upper and lower position remained stable.

Precautions: Support elbow flexion, extend arms forward, shoulders away from ears, pelvis remain stable.

Duration and intensity of training: 30 seconds, 4 groups left and right.

Action 3: Three-point support variation

Method: On the basis of limbs support, extend one leg backward and the knee joint is slightly flexed. The raised height does not exceed the buttocks, the back is straight, the shoulder is away from the ear, the elbow joint is slightly curved, and the chin is slightly closed.

Matters needing attention: If the wrist hurts, it can continue to maintain the practice without affecting the support. In the case of affecting the support, the arm can be relieved without pushing hard.

Training duration and intensity: 30 seconds/edge, 4 groups.

Action 4: Balance

Method: The support point is on the opposite side of the arm and knee. When the abdominal muscles are stressed, lift the opposite arm and leg.

Precautions: Support elbow joints slightly, toes point, raised hands and shoulders away from the ears, legs do not exceed hip height.

Training duration and intensity: 30 seconds/edge, 4 groups.

Action 5: Straight arm support

Methods: Support with arms, elbows slightly curved, legs straight, shoulders away from the ears, chin slightly close, straight back.

Matters needing attention: Avoid shrugging, eyes always look to the ground, do not collapse.

Training duration and intensity: 30 seconds/group, 4 groups.