In the physical therapy field, it is generally believed that the weakening of core muscles is an important factor leading to low back pain, so core training will also be attached great importance to in the exercise prescription given to them.
So what is our core? According to the definition of NASM of American National Sports Medicine Association, the core is the structure that constitutes the lumbar-pelvic-hip complex, including lumbar vertebrae, pelvic girdle, abdomen and hip joint. The core is the center of gravity of the body and the starting point of all actions. In the whole human power chain, a strong and efficient core is a necessary condition to maintain proper muscle balance. ( 1)
Next, we will use towels to create a sliding and unstable training plane on the floor to activate and strengthen our core muscles to stabilize the trunk. This towel core training plan * * * includes 6 training movements, each movement completes a set of training according to the following requirements, and trains 3 groups in cycles.
Exercise 1
(1) lean down, press your hands on the floor, press your towel with one hand, and touch the ground with your toes shoulder-width.
② Slide the hand holding the towel to the outside of your body, then bend your elbows with both hands to lower your body, and then push your body up with your elbows. At the same time, the hand pressing the towel slides the towel to the opposite hand. Catch the towel with the other hand, press the towel under your own hand, slide your arm outward according to the towel, then bend your elbows with both hands and lower your body.
(3) Put your hands under your shoulders and tighten your abdomen and buttocks to make your body in a straight line to avoid hunchback.
④ training 12 times (6 times on each side)
Training action 2
(1) Support your hands shoulder-width on the ground, bend down, put your legs on the ground with your toes straight, and step on a towel under your toes.
② First, straighten your knees forward, straighten your legs, then bend your knees to the left of your body, and then bend your knees to the right of your body after straightening your legs again.
3 Put your hands directly under your shoulders, tighten your abdomen and buttocks, and keep your upper body straight.
④ Train 8 times in each direction.
(1) lying on his back on the floor, his hands open at both sides of the body, pressure on the floor, keep balance. Straighten your legs, open your feet shoulder-width apart, and step on the towel with your heels.
(2) Push your hips up and lift them off the ground, then bend your knees with your legs, slide your heels back on the towel until your calves are perpendicular to the ground, and then straighten your legs forward.
③ Tighten the abdomen and buttocks, so that the upper body and thighs are in a straight line to avoid bending over.
(1) Put your hands on the floor, lean down, straighten your legs and touch the ground. Step on a towel under the toe of one foot, and lift the foot that doesn't step on the towel off the ground.
② Bend your knees forward alternately and do climbing training.
(3) Support your body with your hands open and shoulder-width, place them directly below your shoulders, tighten your abdomen, tighten your hips, make your upper body straight, and avoid bending over.
④ Training for 30 times (training on each side 15 times)
Training action 5
① Stand with your legs shoulder-width apart, balance your elbows on your body, and step on a towel with one foot.
② Kneel down to support the leg, slide the leg standing on the towel sideways, get up and stand, and slide the leg standing on the towel inward to return to the starting position.
(3) When squatting, pay attention to the knees of the support legs aiming at the toes to avoid the knees exceeding the toes when squatting.
④ Training for 20 times (each side 10 times)