How to train your core muscles?
Whether our exercise goal is to gain muscle, lose fat or shape, when we start to contact sports, we will hear the word core, or core-related content, such as core muscles, core strength, core training, then we first Learn what "core", "core strength" and "core training" are.
Core muscle group: refers to the important muscle group that surrounds the body before and after the abdomen, and is responsible for protecting the stability of the spine. The transverse abdominis, pelvic floor and lower back muscles mainly include rectus abdominis, internal and external obliques, erector spinae, hip flexors and other muscle groups.
Core strength: Including core stability and core strength. Core stability is our ability to keep our trunk stable during exercise, and core strength is our ability to perform a certain range of motion.
Core training: Core training mainly consists of two parts, one is static support movements, which help us exercise the deep muscles of the waist and abdomen and enhance core stability, and the other is dynamic movements, which help us exercise the superficial muscles of the waist and abdomen to improve core power.
When we know something about the core, we also need to know what is the benefit of core training, why is the core always mentioned during training?
Exercising the core muscles can help us improve our overall athletic performance and lay the foundation for later challenging sports or movements.
Working your core muscles works your deep muscles. From an abs standpoint, core training is a great way to stimulate the transversus abdominis. The well-developed transverse abdominis can help us protect the internal organs and tighten the waistline.
Exercising the core muscles can help us improve poor posture and relieve back pain. Exercising your core muscles can improve your body's stability and flexibility. Building your core muscles will burn a lot of calories and help you lose fat.
That said, exercising the core muscles not only helps us lose fat, but also helps us get in shape, and of course also plays an important role in health and posture. Therefore, even if we do not do other types of training in our daily life, we should pay attention to the training of core muscles.
So, how to exercise your core muscles?
Below is a set of core training exercises for support. With this set of workouts, you'll not only improve your basic abilities and build a solid foundation for future workouts, but it'll also help you build a solid body.
Exercise 1: Dynamic plank
Bend at your waist, support your body with your arms under your shoulders, slightly bend your elbows, straighten your back, tighten your core, keep your legs shoulder-width apart, and stretch your body back in a straight line from head to toe.
Keep your body steady, don't shake, keep your back straight, bend your arms alternately, bend your elbows down, keep your body in a plank position, then straighten your arms in turn to recover.
Keep your body steady throughout the movement and complete the movement at an even pace at your own pace.
Action 2: Support alternate lateral raises
Bend over, arms supported under shoulders, elbows slightly bent, back straight, core tight, legs slightly apart, back straight
Keeping your body steady, keeping your back straight, with one arm on the ground, use your shoulder to push the other arm up to the side until your forearm is level with your torso.
The apex stops for a while, then slowly resumes before completing another move.
Action 3: Reverse support hip lift
Lie on your back, put your arms behind your shoulders to support your body, bend your elbows slightly, bring your legs together, tighten your abs, and sink your hips into the air.
Keeping your body steady, tighten your glutes and lift up until your entire body is in a straight line from head to toe.
Pause for a moment at the top, contract your glutes, and then slowly recover with active control, taking care not to sit on the mat as you recover.
Begin a formal workout after familiarizing yourself with the essentials of movement and an effective warm-up. Complete each action under the premise of ensuring the quality of the action. Actively control the rhythm of the action. Don't generate inertia because the speed is too fast, which will affect the training effect. 15-20 times for each movement, Rest for about 30 seconds between movements, 3-4 groups at a time, stretch and relax after training, do not stop immediately.