Exercise at home, now many people will exercise at home, but pay attention to the method when exercising, and don't force it, otherwise it will tear the muscles. It should be based on good health, so the following is about home exercise.

The action of daily exercise is 1 1. Is the abdominal muscle group a core muscle group?

There are many controversies about whether abdominal muscles belong to the core muscle group. The so-called core, in fact, is not just the abdominal muscles, the core is located in the middle of the shoulder to the hip, and the position of the pelvis also belongs to the core. As can be seen from the victory structure diagram of the core, the core is composed of many muscle groups, including abdominal muscles, pelvic floor muscles, erector spinae, staggered pelvis, hip rotator and gluteal muscles.

As can be seen from the above, the core muscle group plays a very important role in human movement. According to the principle of dynamics, the core muscle group is an important "power source" in the human body. Having a stable core muscle group can ensure that you get twice the result with half the effort in fitness.

2. What are the problems in core muscle group training?

1) has a great burden on muscles.

In the process of exercising our muscles, we often hear some old people teach us the experience of exercising in the attached middle school, and we often hear that the attached middle school can enhance our muscle strength. In fact, although the load will bring very strong stimulation to our muscles.

It not only increases our muscle strength, but also puts a great burden on our muscles. Therefore, when training, you should choose your weight according to your specific situation. Overload training does great harm to muscle groups. If it does harm to the body, it will not be worth the loss.

2) Training should control the rhythm and time.

There are many fitness experts who stay in the gym for a long time, and long-term persistence can help the core cluster of the body grow steadily. High-frequency training mode has become their daily life, which can achieve twice the result with half the effort in a short time.

However, fitness exercise is a long-term process. In this kind of high-frequency training, muscles can't get enough time to rest, which will indirectly affect the improvement of muscle strength. Therefore, when arranging training for yourself, you can guarantee 40 to 60 minutes each time and arrange it three to four times a week.

3) The core training movements should be adjusted in time.

We should learn all kinds of movements in sports. Repeated training with only one movement will make the core training quickly enter the bottleneck, and our core muscles will not be fully developed, so we can't better carry out targeted training in training. When our fitness training program has been going on for three or four months, we can change the training methods and movements to provide new planning goals for the core muscles.

02 core muscle group training, you can use four movements to exercise.

1, static side bridge

Static side bridge is also called side brace. Side supports need to be composed of arms and feet. The body can keep this action for a long time and tighten the muscles of the whole body. Long-term exercise can not only ensure the joint efforts of the whole body, but also help to control the stability of the body. Sticking to lateral support training can ensure that your core muscles can be improved in a short time.

2. Static gluteal bridge

The gluteal bridge is a way to tighten the core muscles. First, lift your hips and keep your calves perpendicular to the ground at the highest point. This posture can continuously tighten the core muscles and achieve the purpose of exercising the core muscles.

3. Support ankle contact

The anti-brace touching ankle is more malleable, and the anti-brace can greatly stretch the core muscles. With ankle touching, the core muscles can contract more, which is helpful to improve the exercise effect.

4. Static backup

This action is mainly to keep the limbs off the ground, with the core as the support point, so that the muscles of the whole body can be relaxed in a short time, mainly to feel the stretching of the back during the whole process.

Exercise at home 2 Leg rest Sit-ups This action focuses on the upper abdomen.

We can use the head of a bed and chairs. The height can flatten the calf.

Starting posture: Lie on your back on the ground, with your calves parallel to the bed, your thighs perpendicular to the ground, your hands on your chest or your hands crossed behind your neck.

Action process: slowly bend the shoulder to the knee until the swollen bone of the shoulder is 1 ~ 2 inches from the ground, and keep still for one second. Then, return to the starting position. Do it repeatedly.

Key points of training: During flexion and contraction, in order to make the abdominal muscles contract better, make the lower back close to the ground. We should avoid using jumping and bouncing to help each lift when starting weight training courses.

Lie on your back and lift your legs

Key exercise areas: lower abdomen and upper thigh flexors.

Similarly, this action can also be done with a wider stool beside the bed (the edge should be grasped). If possible, you can use a professional ramp. I usually use two stools together at home.

Starting posture: lie on your back on the stool, with your lower back close to the stool surface, and your legs together naturally straighten.

Action process: make the trunk and lower back close to the ground, bend your knees slightly, and lift your legs up until your thighs are perpendicular to the trunk. Then, slowly lower your legs. Do it repeatedly.

Training focus: when the back is always close to the stool surface, the lower abdomen muscles are in a tight state. If the back waist bends or leaves the toilet surface, it will affect the contraction effect of the lower abdominal muscles.

Sit with your legs down, sit by the stool and support your hands on the stool. Keep your legs straight forward.

During the movement, bend your knees to contract your calf to the highest position possible, completely contract your rectus abdominis for one second, then slowly lower your calf until it is completely straight, inhale when you contract your calf, and exhale when you land.

Note: this action is relatively simple, and its function depends entirely on the height of the knee and the speed of the action. The higher, the slower and the bigger, and vice versa.

Family exercise 3 the role of flat support

Exercise waist and abdominal muscles. Prone, elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground. Pay attention to the elbow joint and shoulder joint to keep 90 degrees with the body.

Jump in place

Jumping in place, including skipping rope and not using rope, is the same aerobic exercise as jogging, and it can also exercise the heart and lungs. You can do it while watching TV, but it can quickly warm our bodies and move our joints. If possible, you can upgrade to skipping rope, which is also a good aerobic exercise.

The hula hoop

Hula hoop, also known as fitness circle, has quickly become a sport suitable for all ages because of its lightness and beauty and small space occupied by practice activities. Skilled people can get better movement and development of waist and abdomen muscles, hip muscles and leg muscles, and can effectively improve the flexibility and flexibility of human waist, hip and knee joints.

push-up

This action is mainly to exercise the male chest muscles. In the living room or dining area at home, find two single stools, one on each side, with your hands on your desk. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.

Wheelchair stretching

When stretching, you need to stand naturally, with your legs shoulder-width apart and your body straight. Put your hands on the back of the chair and slowly push the chair forward. Your body naturally bends forward, your knees bend slightly, your center of gravity moves forward, and your hips slowly move back. Keep your hands straight for 20 seconds, let the muscles fully feel the stretching effect, and then return to the standing state. Train 10 groups every day, and each group 10 has the best effect.

Use dumbbells and tensioners to exercise.

Dumbbells and tensioners can be easily exercised indoors to achieve the purpose of exercising upper limb muscles and some waist and abdominal muscles. Practitioners should do what they can according to their own conditions to prevent muscle injury.