The core muscle group is probably the most important of all your muscle groups, because it connects the upper body and the lower body, and the core muscle group will participate in any movement to some extent, so we should pay attention to more than just the core muscle group? Muscle? It's more about its function. To sum up, the core muscles have three main functions: stability, contractility and endurance.
Want to know how to improve these three abilities of core muscles? Today, I'm going to introduce some movements specially designed to improve core stability, endurance and contractility.
Below we will introduce some actions for these three functions, and you can add some actions to your abdominal muscle training plan. Mainly according to their own situation, if the endurance is particularly poor, increase endurance exercise.
Of course, if you have enough time, I suggest you choose an action for each function.
Core stability exercise
Generally speaking, what are those needs? Stay still? All movements can improve the stability of the core, and because such movements often do not require any equipment, it is recommended that you practice frequently. The three movements introduced here are mainly to exercise the transverse abdomen (transverse abdomen is the main load-bearing area of the whole core area) and the stability of erector spinae.
Stretch your legs, lie flat, straighten your feet, keep your back on the ground, and then lower your feet as low as possible (don't completely touch the ground), and so on for about 20 seconds.
P.S. that is to say, the upper body is still and the legs are moving up and down all the time.
Flat support, feet together, elbows under shoulders, forearms to support the body, tighten the muscles of the core, buttocks and inner thighs, and keep this posture for 45s- 1min.
Swallow Flying-Lie flat on a flat surface, with your hands straight forward and your feet straight back, supported by the position of your abdomen, with your big arms attached to your ears, your feet as close as possible, your chest and legs lifted off the ground, and the muscles of your inner thighs and buttocks tightened. Keep this posture for about 20 seconds.
Abdominal contraction ability exercise, when it comes to contracting abdominal muscles, what may be the first thing that everyone thinks of? High frequency? But in order to improve core strength and performance, we need some very comprehensive movements, that is, movements that can be exercised from trunk to thigh.
V-shaped standing, lying on the ground, legs straight, hands above the head, back close to the ground, abdomen contraction, lift your legs up with the strength of legs, core and hips, lift your upper body and touch your feet at the same time, then lie down and return to the starting position. Each group was repeated 5- 10 times.
Hang your knees and abdomen, hang your hands on the crossbar, tighten the core, let your shoulders droop naturally, lift your knees and lift them as far as possible toward your chest. Repeat for 5-8 times in each group.
Core endurance training, many people think that core endurance training is the kind of long-term static training. Of course, this can't be said to be absolutely wrong, but more scientifically, what is the main purpose of improving core endurance? Let our core muscles stabilize the spine during long-term exercise? .
Hey, when I heard that, did you suddenly think of an action introduced by our Oriental Hulk not long ago? That's right, that is to say: Walk with a load! ! ?
But what we suggest here is to carry the weight on your shoulders instead of holding it with your hands, because it is usually? It's not far.
Weightlifting training
Choose the right weight, one sandbag on each shoulder or one in the middle like a barbell and sprint forward! If possible, you'd better run 200 meters and stop. If you can add these movements to your abdominal training plan, you can ensure that your core stability, endurance and contractility are well exercised.
Finally, I suggest that you don't underestimate these actions. If you do these actions alone, it may not be difficult, but once the group number comes up, you will find that you are actually very tired. Ideally, each action can be repeated 20-25 times, and then there are about 8 groups. If you are still far from this goal, don't worry, take your time. Finally, regarding the rest time between groups, the shorter the better. If possible, each group should work towards 10- 15s.