Fitness core - Health Preservation Learning Network

Fitness core

In fitness, we often hear the voices of "core tightening", "Don't hunch over when core tightening" and "Don't pout when core tightening" ...

What the hell is core tightening? Knowing that your abdomen is closed and your front abdomen is attached to your back, how can you tighten your abdomen?

As mentioned above, many people understand "core tightening" as abdominal tightening, and confuse core muscles with abdominal muscles.

The core muscle group is the area below the shoulder joint and above the hip joint, including the pelvis. The core area extends from diaphragm to pelvic floor, including transverse abdominis and multifidus, as well as rectus abdominis, oblique abdominis and oblique abdominis. It is a whole composed of waist, pelvis and hip joint.

The function of deep muscles in core muscles is to do isometric contraction to stabilize the trunk, avoid spinal injury and share the pressure of local core muscles.

This also explains why we have low back pain in many sports. It is precisely because our core muscles are weak, which is not enough to stabilize the trunk to share the pressure, thus causing strain caused by muscle compensation and overuse of the lower back.

The main function of abdominal muscles is to provide static support and restrict trunk rotation, and to play the role of trunk anti-rotation muscle and anti-lateral flexion muscle. In other words, the main purpose of the core muscle group is to prevent movement rather than produce movement.

In short, core muscles include but are not limited to abdominal muscles. Tightening the core is to let us concentrate on stabilizing the body and do a good job as the transmission chain of the upper and lower bodies, not just tightening the abdomen.

The key to tightening the core is not only to find the right muscle group, but also to have a strong and stable core to play its role. Strong core muscles can stabilize and support body posture, sports skills and special technical movements in sports.

Specifically, the role of core training has the following points:

As mentioned above, the contraction of the core has the function of stabilizing the body, and its stable contraction can create a fulcrum for the contraction of the muscles of the limbs, improve the contraction strength of the muscles of the limbs, and ensure that the limbs maintain the correct posture during exercise.

Core muscles play a connecting role in the power transmission of the power chain, making the power chain efficient. With strong core strength, it plays the role of power transmission, the bridge connecting the upper and lower limbs is more stable, the transmission efficiency is higher, and the training movements are better completed.

In sports, especially in explosive sports, strong core muscles can ensure the limbs to maintain normal posture during sports, so as to play a stabilizing role of deep muscle groups and avoid sports injuries such as low back pain and abdominal sprain.

Core training can increase the flexibility of core muscle groups, balance the muscle length between antagonistic muscle groups, avoid muscle compensation caused by weak core strength in exercise and reduce the exercise effect.

Therefore, core training is very important, not to practice abdominal muscles and vest line as we think, but to obtain a normal core to support the normal operation of the whole body.

As Wen Tou said, we often confuse core training with abdominal muscle training, thinking that abdominal muscle training's action can put the core training in place. As we all know, the core training involves the muscles of the whole trunk and pelvis, while the waist and abdomen strength training only focuses on the surface muscle training.

General abdominal muscle training only trains muscles, not functional core training.

Therefore, the core training must find the right method, otherwise it can only exercise the skin and can't really achieve the effect of exercising the core. Below, Ma Niu gives several training methods of core training, which friends can try:

Action 1: plate support