Always full of reminders about "core tightening":
When you stand upside down, "don't collapse, tighten your core!" " "
Lumbago when running "Why do you hunch over when running? The core should be tightened! ! "
At this time, you are extremely collapsed: "You can't breathe with your abdomen closed.
How to tighten the core? What the hell is core tightening? "
What is the core training?
Even though there are differences in understanding and expression in nuances due to the single perspective of different research projects, domestic and foreign studies generally believe that:
The core is a whole formed by "lumbar vertebra-pelvis-hip joint", which is similar to a cylindrical "cylinder" from below the diaphragm to above the pelvic floor muscle.
1, stealing concepts, hearsay
In daily training, many times, whether looking for a coach or looking for a senior muscle friend to guide the action, it is clear that the main points of the action include "core tightening", but the focus of each sentence is "abdomen". Over time, you will think that "core = abdomen", then my abdomen tightening is not equal to core tightening. All wet!
2. Core muscles and abdominal muscles are not well understood.
The following figure shows the distribution and quantity of core muscle groups. It can be seen that the core muscle group contains but is not equal to the abdominal muscle group, so "core = abdomen" is a wrong concept.
3. I don't know the feeling of core tightening.
Some friends refused to accept, saying:
"I know the truth. Why are you still saying that my core has not tightened? "
So how do you find the feeling of core tightening? There are three ways.
Methods 1: Fake smile.
Inhale to inflate the stomach, exhale to deflate the stomach, keep the stomach deflated, put your hands on your stomach, and cough or smirk at the same time, that is the feeling of tightening the core.
Method 2: Breathe on your back.
Bend your knees and lie on your back on the yoga mat. At this point, your back should be close to the surface of the mat. Put your fingers on the straight line of your navel, take a deep breath, keep your pelvis, back and chest still, and tighten your abdomen. Then exhale slowly. Your stomach doesn't fluctuate much, but your fingers feel the tension of your stomach. At this time, even if you beat your stomach hard, you will stand still.
This feeling is the feeling of core tightening.
Method 3: straight line method
Another difference between core tightening and abdominal tightening is whether the body is in a straight line, because core tightening will make the body become a tight "rigid body", so no matter what you do, the core area will not bend at will.
The influence of the core on the individual
If the core area is compared to a "cylinder".
Then, the front wall of the "cylinder" is the abdominal muscles, the back wall is the back and hip muscles, the top is the diaphragm as the cover plate, and the bottom is the pelvic floor muscles and muscles around the hip as the "cylinder bottom".
At the moment when the limbs exert force, the cylinder volume decreases and the intra-abdominal pressure suddenly increases through the synchronous contraction of the core muscles. The "cylinder" will expand from the inside out like a pneumatic tire, while the abdominal muscles will naturally contract and hug from the outside to the inside, which will destroy the coordinated movement of the limbs and the whole body will contract to the core.
Tips for making the core stronger:
Plate support is recognized as one of the most effective methods to train core muscles.
Keep elbows and shoulders at right angles to your body, enter a prone position on the floor, and support your weight with your toes and forearms. Bend your arms, put them under your shoulders and keep your body straight.
Russian distortion
Focus on the waist and abdomen, and at the same time, the waist and abdomen contract and twist the body twice until the arms are parallel to the ground and exhale at the same time.
Lie on your back, bend your knees and lift your hips.
Lie flat on the floor, put your arms on your sides, bend your knees slightly, and lift your hips off the ground with the strength of your lower abdomen. Slowly lift your hips about ten centimeters off the ground and stay for one second.
Sitting scissors kick
Lean back and keep it flat, hold your hands on the ground, straighten your legs off the ground, lift and translate alternately, and your legs can't touch the ground during the process.
Lie on your back and touch your ankle
Lie flat with your feet flat on the ground, knees bent 90 degrees and arms straight. Lift the scapula off the ground with the strength of waist and abdomen, and repeatedly touch the ankle.
Cross your knees and tuck in your abdomen.
Lie flat with your feet flat on the ground, bend your knees, straighten your arms up, and touch your knees alternately in the opposite direction with abdominal strength.
Bicycle abdominal rolling
Lie on your back, lift your legs off the ground, bend your knees and put your palms behind your ears. When the left leg is lifted to the abdomen, lift the upper body and mobilize the strength of the abdominal muscles to pull the body upward; As the posture rises, the body twists slightly to the right, and the left elbow is close to the right knee. Then switch legs and do the same thing.
Hip bridge
Lie on your back and bend your knees. Push your hips up, with your shoulders and upper back as fulcrums and your feet as the other fulcrums. Lift the hips upwards, and lift the middle waist, lower back and thighs upwards by the way until the whole trunk is basically in a straight line from shoulder to knee and is roughly perpendicular to the calf. During the whole process, the feet, shoulders, upper back and arms remain still, and the calves are not allowed to move actively.
Targeted core movements, short time, great strength and good effect.
It should be possible to get tired of some people.
But the importance of the core is also the beginning of fitness.
If you really want to achieve the fitness effect, you must do it right to prevent the wrong muscles from being trained.