Do you know how to do core strength training? The core strength can't be cultivated in one day, and it depends on accumulated training. I have collected and sorted out the relevant information on how to train the core strength for everyone. Let's learn how to exercise our core strength.

How to do core strength training 1 training method;

1, the balance pad stands up.

Stand on the balance pad or sponge pad with one foot to keep the human body stable. Further, you can close your eyes, so that your nerve stimulation will be more obvious, which will bring many challenges to the key stability.

2. Squat on one leg.

Stand on one leg, bend your hips and squat down, and your knees don't have to go beyond your heels to make sure your feet are on the ground. Then improve the difficulty coefficient and stand on the balance pad or sponge pad for squat posture.

3, fitness ball board support.

Put your hands on the fitness ball and your hands under your shoulders. Beginners can choose to put their elbows on the ball to reduce the difficulty factor, or they can spread their feet a little wider. In the case of landing, it is not necessary to let the chest touch the ball. In the case of getting up, the elbow is closed.

The joints don't need to be straight, keep the whole body in a straight line, the abdomen is tight, and there is no need to step on the waist.

4, balance pad balance.

Sit on a balance pad or sponge pad and keep it stable with the support point of coccyx. Put your hands behind your back, tighten your waist and abdomen muscles, gradually extend one leg, then extend the other leg, and leave the road with your hands. Keep your waist straight. Keep it steady.

5. Put your legs on the support point of the balance ball for training.

Put your legs together on the balance ball and hold your hands on the ground at a 90-degree angle with the human body; The spine maintains all normal parts and is parallel to the road surface; Control the human body without changing all angles; Inhale symmetrically, don't hold your breath.

To further strengthen the difficulty coefficient of posture, you can choose one-handed support.

6, balance plate support

Put the balance pad on the shoulder width of the ground, and put your hands on the balance pad management center for flat support. The human body keeps a straight line from top to bottom and descends to the wrist at a 90-degree angle. When you get up, be careful not to overdo it.

7, fitness ball board support

Put your hands on the fitness ball with open hands, and put your hands directly under your shoulders. Note that the longitudinal stripes on the ball are opposite to the direction of the hand, which can expand the sliding friction. Reduce the risk of hand dislocation. For beginners, elbows can be placed on the ball to reduce the difficulty coefficient, and wrist joints do not need to be overstretched.

Keep your body in a straight line. The abdomen is tight and there is no need to step on the waist.

8. Kneeling ball balance

Tighten the abdomen, catch the ball with a walking tractor, control the stability of the human body, kneel on the ball, grab the root of the thigh, and put your hands across your chest to keep it stable.

9. Draw the fitness ball backwards

Put your feet on the fitness ball and separate your legs to hip width. Lie flat under the barbell bar, holding the dumbbell slightly wider than the shoulder. Abdominal contraction drives the human body upward until the wrist joint forms a 90-degree angle, and the whole human body keeps a straight line continuously, contracting backwards under the strap, and holding out the chest when going upward.

You don't have to touch the barbell bar. The controlled descent of the human body is restored.

10, balanced pad type

Sit on the balance pad and keep it stable with the support point of coccyx. Hold your hands on your back, tighten your core muscles, gradually stretch one leg, then the other leg, and leave the road with your hands. Keep your waist straight. Keep it steady.

The above are some training methods related to strength training methods. In fact, there are many ways to carry out strength training, but it should be noted that in the case of key muscle training, we must pay attention to the control of exercise intensity. All energy training must be from shallow to deep, so don't worry. If we train too much, we may have a muscle strain, which may cause muscle stiffness in severe cases. We should grasp the training degree.

How to do core strength training 2 I. Body rotation:

Stand with your feet shoulder width apart, with your arms flexed on your chest, your forearms facing up, your elbows sinking, and your palms facing each other. Take the waist as the axis, turn first, then turn right. Repeat 12 times to appropriately increase the strength.

Second, the back waist and back stretch:

Stand with your legs shoulder-width apart and toes inward. Bend forward elastically so that your hand touches the ground. Then reset and stretch back, and stretch to the maximum. Repeat this exercise method for lumbar disc herniation five to ten times. After the condition improves, increase the range of activities and pay attention to step by step.

Third, bend over and turn around:

Including front and back big bends, left and right bends, left and right turns, etc. Do 1 time every morning and evening. According to the requirements of medium speed and slight force, step by step at the same time.

Fourth, sit-ups method:

The patient sits on the bed with his knees straight, his arms flat on his chest, parallel to the bed surface, inhaling while his abdomen contracts, then bending forward, trying to make his hands touch his feet, exhaling slowly for 3~5 seconds, relaxing and returning to his original position. Then put your right arm behind your back, straighten your left arm, bend over and let your left hand touch your right knee joint. Repeat 5~ 10 times. Pay attention to your own situation when doing this exercise method for lumbar disc herniation.

Verb (short for verb) leg press:

Sitting on the bed, one knee is slightly bent, the other lower limb is straight, and the trunk leans forward to press the straight lower limb, and then the other lower limb is changed. This exercise method of lumbar disc herniation is relatively simple, and it is best to stick to it.

Six, crawling training:

Crawl on all fours, bow and sink successively. Then touch your left (right) foot sideways with your left (right) hand, raise your hand and turn around, and finally put your hands on the ground and crawl for 30 minutes every day.

Seven, swimming:

Swimming can bring good therapeutic effect to the recovery of patients with lumbar disc injury, and can also relieve symptoms such as lumbar muscle strain and low back pain.

It is necessary to master the training methods of core strength of waist and abdomen. Doing some proper physical exercise every day can effectively help to increase our waist and abdominal muscles, effectively improve our own quality, enhance immunity and resistance, avoid many unnecessary diseases and lead a healthy life.