Core strength plays an important role in human movement. It can maintain body posture, stabilize the center of gravity and transmit strength, which plays an important role in the activities of upper and lower limbs and the process of physical exertion. Effective ways to train core strength are as follows:

1, the balance pad is upright.

Stand on a balance pad or cushion with one foot to keep your body stable. Close your eyes, so that the stimulation of proprioceptive nerves will be stronger, which will bring more challenges to the stability of the core.

Step 2 squat on one leg

Stand on one leg, bend your hips and squat down to ensure that your supporting feet touch the ground, or stand on a balance pad or soft pad to complete the squat action.

3, balance pad balance type

Sit on a balance mat or cushion and rely on the support of the coccyx to maintain balance. Hold your hands at the back of your body, tighten your waist and abdominal muscles, slowly lift one leg, then lift the other leg, keep your hands off the ground, keep your back straight and keep your balance.

4, balance pad push-ups

Put the balance pad on the shoulder-width ground, and put your hands in the center of the balance pad to do push-ups. Keep your body in a straight line from head to toe and fall at a 90-degree angle with your elbow. When you get up, be careful not to cross your elbow.

5. Put your legs on the balance ball to support the exercise.

Put your legs together on the balance ball, hold your hands on the ground, and make an angle of 90 degrees between your arms and your body; Keep the spine in a normal position and parallel to the ground; Control the body without changing any included angle; Keep breathing evenly, don't hold your breath. To further strengthen the difficulty of action, you can support it with one hand.

Extended data

The core part is the trunk part of the human body, which is probably located in the middle area below the diaphragm and above the pelvic floor muscle. It is like a bridge connecting the upper and lower parts of the human body. It is mainly composed of diaphragm, pelvic floor muscle group, transverse abdominis muscle and multifidus muscle. And there are some small muscle groups that deeply maintain body stability and abdominal pressure.

The core is the main link of the whole exertion, which plays the role of stabilizing the center of gravity and transmitting strength, and also plays an important role in the coordinated exertion of upper and lower limbs.

For example, a beautiful punch in Sanda, a wonderful shot in football, a hard trick in badminton, skiing, marathon, mountaineering and so on. All need the support of core strength, and core strength is the key to driving.

People's Network-Fitness core training can not be less

Guangdong Provincial Sports Bureau-Strength Training Have you grasped the "core"?