Core muscles have always been the focus of attention of various fitness people. At the same time, everyone thinks that core training is the training of abdominal muscles, and all major websites, blogs, push, fitness training, etc. have six abdominal muscles, but in fact, core training can not only obtain six abdominal muscles, but also enhance the stability of human torso and other benefits.
In fact, at the time of 15, there were many news in the United States that sit-ups caused cervical spine and back deaths, not only abroad, but also at home. But in fact, before the news that sit-ups caused physical injuries broke out in China on 15, the United States had banned the use of sit-ups to train core muscles in the military on 12 or 13.
But in general, in fact, different sit-ups bring different risk factors to people. As long as you take reasonable and appropriate sit-ups that suit your body, there is actually no problem.
However, if you don't know much about fitness and human anatomy, I suggest that you don't use this kind of training action that you think is dangerous to your body for the time being, because I can use abdominal contraction or other training actions to practice your core muscles and develop the mermaid line or vest line you want.
The new concept holds that core training is not just about making various postures for the abdomen. In fact, when you are doing leg squats or semi-squats, hard pulling, barbell rowing and other actions, do you still remember to straighten your back and tighten your core every time? Because every time you do these actions, in fact, your core needs to be tightened, so what is the principle?
Core principles:
The core function is to stabilize and move the spinal muscles. In the deep muscles near the spine and abdomen, these muscles will be started in advance during exercise and breathing during strength training, which plays a role in protecting the spine. For the human body, the major cores close to the body surface are diaphragm, pelvic floor, rectus abdominis, transverse abdominis, internal oblique abdominis and external oblique abdominis, followed by erector spinae and multifidus. These muscle groups are mainly responsible for stabilizing and protecting the spine. On the basis of this big core, our greatest concern is probably the front abdomen. After all, six or eight packs of abdominal muscles are too attractive.
In fact, in theory, the core function has gone far beyond the visual enjoyment of the beauty of compact and beautiful muscle lines. It is also the connection between the spine and the hip joint, so its importance is reflected here. Having said so much about the benefits of core muscle group training, we still need to carry out some core muscle groups and practice them!
Next is unarmed, medicine ball holding and Swiss ball training. Let's practice together:
Roll around with your bare hands.
Lie on your back and bend your knees with your hands parallel to the front of your body. At the same time, you should have a strong core experience, because only if your core is strong enough can you do this simplified version of abdominal roll training, using only your core strength and not your hands or legs to drive your upper body from supine position to standing position. So what needs to be reminded is that this training action requires you to have a strong core strength foundation, which is not recommended by novices, but recommended by fitness enthusiasts above the intermediate level!
2. Fitness ball lift training
This action is based on the training just now, which increases the difficulty of training. From unarmed movements to holding fitness balls, you can do core weight training well. In fact, you are not only practicing abdominal muscles, but also training the strength of the upper torso and arms in the process of practicing abdominal muscles, which is a good exercise for your upper body training. The abdominal core plays a role in stabilizing the upper body and protecting the spine.
3. Swiss ball rolls its belly
You want a clearing and a Swiss ball. All you have to do is lie on your back on the Swiss ball. Pay attention to the position of your upper back scapula on the ball. Your back must always be straight. At the same time, your feet should be shoulder width apart, and the distance from the heel to the ball is about 1 m. Hands akimbo, arms and upper body shoulder blades are only close to the Swiss ball. Focus on the core muscles.
For core sports, we need to crack their functions before we start. The core is the control, stability and protection of the spine when the body moves excessively in any direction. The most obvious movements are stretching, bending, lateral bending and rotation, so generally speaking, its most important duty is to limit some movements.
In order to make your core stronger and stronger, you need to put some loads on your hands or shoulders to better stimulate the core muscles, so that they can complete the training work and protect the spine. And you have to remember that every exercise is a core training. As long as you complete a training, your core will be trained once. If you don't have this consciousness now, you will gradually establish it in the future! Come on!