The rectus abdominis, transverse abdominis, dorsal muscle, oblique abdominis, lower dorsal muscle and erector spinae, as well as the muscles around the hip joint-gluteus, supinator and posterior thigh muscle group-also belong to the core muscle group of human body.
Training mode:
1, plate bracket
The last answer about this action is already very clear, so I won't go into details. This action starts a little low, and you can basically do it except for the injured. The influence on the core stability is good.
2. Cats crawl
The understanding of this movement still comes from the work "The City is the Gym" by the senior engineer coach, which can be regarded as the advanced training supported by the flat plate. At the same time, because the movement changes from static to dynamic, more body coordination and trunk stability are exercised during the exercise, which is a good exercise for bodybuilders of different levels.
3. Bridge
The first time I heard the name of bridge was in the book Prisoner's Fitness. Although this book has many shortcomings, it still has many merits in action. This bridge is one of them. This action mainly exercises the lower back muscles and improves erector spinae's strength and endurance. There are many advanced trainings and variants. If you are interested, you can refer to prisoner fitness.
Step 4 sit-ups
The most basic abdominal muscle training action, basically no one does not know this action, but not everyone can do it right. So some people think that this action hurts the spine. The focus of this action is the continuous tightening of abdominal muscles. Many people relax their abdominal muscles as soon as they sit up, which will of course increase the pressure on their spine. The operation is not mapped. Just remember the words "keep tightening your abdominal muscles".
Step 5 lift your legs
The difficulty of the same abdominal muscle training movement is adjustable, and there are many variants to choose from. The difficulty can be adjusted by bending your legs straight, lying on your back or hanging. You can also exercise all-round abdominal muscles through the change of leg circle. Incorrect supine leg lifting may also hurt your lower back. Therefore, it should be noted that the back must be close to the ground during training.
6. Side brace
This action can be used as both static stability exercise and dynamic strength training. The main stable muscle groups are obliquus abdominis, obliquus abdominis, transverse abdominis and quadratus lumborum.