Improve running performance
When running, the upper body needs back muscles and abdominal muscles to stabilize the body, and the lower body needs pelvis and trunk to maintain stability to cope with the constant shift of center of gravity between the legs. Therefore, if you can learn to strengthen the core muscles, you can fix the upper body and move the lower body during running, and bring stability during running through the interaction of the core muscles.
If you just start running training and find that your core muscles are not strong enough, the first thing to do is to do simple muscle strength training such as squats, push-ups and sit-ups. If the runner has enough time and budget, he can even go to the gym and ask the coach for one-on-one professional guidance, because by gradually strengthening the strength and coordination of the core muscles in a planned way, he will feel the coordination of his legs when starting, striding and landing, his back will be straight, and the movements of his shoulders and arms will be easier and smoother. In addition, it can also reduce the chance of sports injury.
Improve swimming efficiency
Swimming can exercise the whole body muscles in a balanced way, that is to say, swimming can exercise the core muscles. After the core muscles are strengthened, it will help swimming efficiency. Different swimming styles also have their own advantages. For example, in breaststroke, you can use the quadriceps, glutes and thighs of the lower body, as well as the biceps, pectoralis major, shoulders and abdominal muscles of the upper body. Freestyle and supine can use water skiing to make muscles such as shoulders, back, triceps and abdominal muscles move; Butterflies can exercise waist muscles and shape shoulders, back and abdomen. Swimmers who especially want to strengthen their core muscles can use buoyancy boards and frog shoes to train their abdominal muscles, or use paddling boards and splayed leg boards to strengthen their muscles.
Improve cycle efficiency
Cycling is the most common exercise to exercise core muscles, which helps to shape a flat belly without fat, because cycling can exercise abdominal muscles. Flywheel coach Huang Qingyi said that UBike has three classes to exercise thigh muscles. If we practice sitting posture, we can effectively train our abdominal core muscles. First of all, the pelvis should be kept at a forward angle, so that the ischium can naturally find the most stable position. To complete this posture, you can sit your hips back to the widest place, feel the support of your ischium, then bend forward, feel your abdomen inward, your leg muscles extend upward and lengthen, your clavicle lengthen, and your shoulders lower, so that you can train your abdominal core muscles.