Core strength is very important for bodybuilders, because the core waist and abdomen strength is the most important strength hub area of the human body, and the core strength is an important strength area to coordinate the upper and lower strength of the body. In daily physical activities, all physical activities are regulated by core strength, which can avoid the conflict between upper and lower strength during physical exercise.
Supine alternate heel contact
Lie on your back, bend your knees and lift your legs.
Lie on your side, lift your legs and roll your abdomen.
Supine core abdominal roll
Put your knees on your back alternately.
Lie on your back and roll your abdomen.
Plate support function
Reverse abdominal roll
Stretch your abdomen on your back.
Muscle training should pay attention to warm-up, stretching and relaxation. Stretching and relaxation after training can accelerate blood circulation, take away lactic acid, prevent soreness caused by lactic acid accumulation, accelerate muscle growth and promote muscle recovery.
Here are four common lumbosacral muscle stretching exercises. After the training, stretch the lumbosacral muscles for about 30 seconds.
1, lying and stretching
Lie flat on the yoga mat, legs together, toes up, tighten the abdomen, arms together straight, open towards the head until the back of the head touches the ground.
2. Stand and stretch
The action is basically similar to stretching in the lying position, but standing, and at the same time, because the waist has no focus, it can be stretched backwards appropriately.
Step 3 stretch on your knees
Kneel on the yoga mat, open your legs, support your body with your knees and calves close to the ground, stabilize your waist with your hands crossed behind your waist, and stretch your upper body backwards to tighten your abdomen.
Step 4 stretch on your stomach
The quadriceps, knees, calves and instep are completely close to the ground. Put your arms under the pectoral muscles, straighten your upper body and tighten your abdomen.