Core strength training is a form of strength training. The so-called "core" is the middle link of the human body, that is, the area below the shoulder joint and above the hip joint, including the pelvis. It is a whole formed by waist, pelvis and hip joint, and contains 29 muscles. Core muscle group is responsible for stabilizing the center of gravity and transmitting strength, which is the main link of overall strength.
Second, the significance and role of core strength training
Core strength exists in all sports, and all sports actions are sports chains with the middle myocardial group as the core. Strong core muscle groups play a stabilizing and supporting role in body posture, sports skills and special technical movements in sports. Training core strength is mainly to improve athletic ability.
Exercise needs to mobilize many muscle groups to do work in coordination. In this process, the core muscle group plays the role of stabilizing the center of gravity, exerting strength and transmitting strength, and is also the main link of overall exerting strength, which plays a decisive role in the cooperative work and integration of upper and lower limbs.
In addition, core training not only helps to improve the coordination ability of sports, but also helps to improve the body control and maintain a straight posture. Anyone with graceful posture, strong body control and balance ability must be well-trained in the core muscles.
3. What are the core strength training methods?
Core strength training refers to the training of the strength, stability, balance and other abilities of the core muscle groups and their deep small muscle groups. Specific training methods are:
1, a single exercise without any tools
This kind of exercise is suitable for the primary stage of core strength exercise, and aims to let athletes deeply understand the exertion of core muscles and effectively control their bodies. This kind of exercise has been recognized and affirmed by most experts, and is generally considered as the most basic core strength exercise means. There are many such exercises, such as lying on your back and lifting your hips, propping up your abdomen with one arm and crossing your legs and arms at both ends.
2. Use strength training equipment to practice.
Use Swiss ball, balance ball, balance board, hanging rope and other strength training equipment. In this kind of exercise, the most commonly used training equipment is the balance ball, balance board, hanging rope and so on, which can effectively mobilize the deep muscles of the trunk to participate in the exercise and control the body to keep the correct posture all the time during the exercise, thus abandoning the disadvantages of supporting the body with external force in traditional strength exercise.
4. What are the core strength training actions?
1, plate bracket
Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing.
2, lateral support
Put the side brace under your shoulder with one hand and lie on your side. Straighten your legs, put one hand on the upward side of your hips, and lift your hips upward until your head, torso and toes are in a straight line.
Step 3 pedal on your back
Lie on your back and lift your legs. Hold the dumbbell with both hands. Your legs move like riding a bike. You can ride it now or backwards. Upper limb movements cooperate with leg lifting, lifting and falling. Lie on your back at 45, lift your legs, and pedal in the air like riding a bicycle.
4, supine leg dumbbell birds
Legs together, arms spread out, dumbbells in hand, lying flat on the ground. Similar to supine leg lifting, the thighs are as close to the abdomen as possible, and the arms are folded at the same time, and then return to the initial action.
5. Lift your legs and put them on your back.
Put your legs together and put them flat, and raise the dumbbell on your chest. Action process: lift your legs and move your arms down at the same time.
6, the abdomen leans back
Hold the dumbbell with both hands and lie face down on the ground. Lift your legs back and your arms up at the same time, trying to make your body look like a bow.