There are mainly spine, hip, pelvis, proximal part of lower limbs and abdomen, rectus abdominis, oblique abdominis, erector spinae and quadratus lumborum are the driving forces of the whole muscle group, while transverse abdominis, multifidus abdominis and iliocostal muscle are the muscles that maintain local stability.
The core of multi-link integration in sports is the physiological structural basis of muscle strength, stability and flexibility, which maintains the balance and strength of sports through interaction.
training method
1. Stand on the balance mat. Stand on a balance pad or cushion with one foot to keep your body stable. Further, you can close your eyes, which will stimulate proprioceptive nerves more strongly and bring more challenges to the stability of the core.
2. Squat on one leg. Stand on one leg, bend your hips and squat down to ensure that your support feet touch the ground. To increase the difficulty, you can stand on the balance pad or soft pad to complete the squat action.
3, fitness ball push-ups. Open your hands on the fitness ball and put them under your shoulders (note that the stripes on the ball are opposite to the direction of your hands: it can increase friction and reduce the risk of hand slipping).