Fitness is becoming more and more of a way of life in the pursuit of health, and core exercises are gaining more and more attention, with more and more talk about and luck.
Core training has taken the fitness world by storm in recent years, and there are many differences and controversies about the concept of what core actually is, and even more diverse ideas about how to do it properly and effectively.
Because of its use not only for strength sports but also for people who run regularly, how should the human core be exercised?
What is the "core"?
Generally speaking the core is located below the shoulder joint above the hip joint of the trunk is called the core, lumbar spine pelvis and hip joint can also be called the core residence of the couple in the centre of many muscle groups, the spine is located vertically in the lumbar muscle and pelvic base on both sides.
The calf training centered on the movement of the psoas and hip muscles, the obliques and transversus abdominis, the vertical spine muscles, hip flexors and transversus abdominis are the core muscle groups of the rectus abdominis, the external obliques and transversus abdominis.
Including core strength, exercise when we can keep the body stable, core strength is our certain range, the ability to complete the exercise, core training is mainly composed of two parts.
One is to exercise the deep lumbar and abdominal muscles to improve the stability of static support movements, and the other is to exercise the superficial lumbar and abdominal muscles to strengthen the core.
What are the benefits of core training?
1、When the core muscle groups are strong enough, it not only protects the stability of the lumbar spine, helps the body circulate the centre of gravity to improve posture, but also tightens the abdominal muscle lines and shapes the beauty we want
2, strong core strength training makes the waist and abdominal fat disappear, no longer need to reduce the abdominal core muscles become stronger, like wearing an invisible "abdominal waistcoat", the small abdomen and waist meat become less obvious.
3, with the core strength training, waistcoat line, Kawasaki abdominal easier to practice movement like a god, efficiency increased by 200%.
4, do any action when the first start is the core, the stronger the core sports signs of more muscle fibers, more sensitive movements, stronger power, need to burn on more fat, provide energy efficiency increased greatly.
5, maintain a neutral body position and improve posture, good posture without hunchback, sedentary without back pain, people with a weak core, because the spine less support protection, easy to hunchback, posture skewed, also more prone to back pain, however, people with a strong core walk without hunchback, posture more graceful.
6. Because of the increase in core muscles, the negative pressure also increases, so when there is an urge to pass stool, the problem of constipation is naturally away. The amount of food is silently reduced, and the abdomen has a circle of deep and shallow muscles, surrounded by groups, the effect is like a shapewear, so that you will not lose control of eating too much.
7, through the core strength training, improve the natural range of motor activity and flexibility, balance and resistance between muscle groups muscle length, strengthen the more relaxed, soothe the more tense muscles.
So, how to exercise their core? The following share a set of support class core training movements, through this group of training can not only improve their basic ability to lay a good foundation for future training, but also help themselves to build a tight body.
Action one, flat support back kick
Keep your body balanced in a flat position, then alternate your legs in the background
Movement two, support open and close jump
Straight arm prone support state, tighten the waist and abdominal muscle groups, then alternate legs for open and closed jumping
Movement three, alternating straight arm plate support
Plank support, then alternate curved straight arms, keeping the body in a straight line
Movement 4, side support leg lift
Side position, one arm supported on the floor, the other arm touching each other with the thigh
Movement 5: Goat jerk
Lean your lower body against the equipment, keep your back upright, avoid bending your back, slowly lower your back and let your upper body gradually become parallel to the ground for 10-15 repetitions of 3-4 sets.
Movement six, measurement support curl
Support yourself sideways on the apparatus, then do curls as shown for 10 reps on each side, repeat for 3~4 sets.
Movement 7: Elastic band double knee lift front and back
The trainer maintains a seated position with legs raised and arms extended to grip the elastic band, training to tighten the core muscles as the front side of the body moves, controlling the body as it stabilises, doing knee lifts around the elastic band to feel a strong sense of core stimulation.
Movement 8: Rotate left and right to touch the ground
The trainer maintains a seated position with the legs bent at the knees and the feet lifted off the ground, the arms straightened out at the front side of the body to play straight, tighten the core during the movement and keep the body stable, then perform left and right contact ground movements on this basis to feel a strong sense of tightening of the core muscles.
