1, lower body twisted
Action: Lie flat on the yoga blanket, keep your thighs parallel to the ground, and bend your knees 90 degrees. Keep your upper body still (always keep your shoulders close to the ground), turn left, reset after 2-3 seconds, and repeat on the other side. Target area: core muscle.
2. Flat bracket
Action: Feet touch the ground slightly and support your body in a straight line with your elbows. It won't be long before you feel that your abdomen needs 45 to 60 seconds of force. Target parts: core muscles, back and shoulders.
3. Scorpion wags its tail
Action: put a thick plate on the ground, bend your right leg from push-ups and turn to your left shoulder as far as possible. Then switch legs and continue. Target areas: shoulders and core muscles.
Step 4 stretch your back
Action: lie on the yoga ball facing the floor, lift your hands forward and upward, then bend your elbows and gently touch the ground with your hands. Use the power of the hips to drive the body back to the original position as shown in the figure, and keep it for 2 seconds.
Extended data:
Core strength training refers to a form of strength training. The so-called "core" is the middle link of the human body, that is, the area below the shoulder joint and above the hip joint, including the pelvis. It is a whole composed of waist, pelvis and hip joint, and contains 29 muscles.
Core muscle group is responsible for stabilizing the center of gravity and transmitting strength, which is the main link of the whole strength and plays an important role in the activity and exertion of upper and lower limbs.
Strong core muscle groups play a stabilizing and supporting role in body posture, sports skills and special technical movements in sports. Therefore, anyone with graceful posture, strong body control and balance ability must train the core muscle groups well.
References:
Baidu encyclopedia-strength training