What is the "core" of core exercise? Do you know where your core is? The literal meaning of "core" is "main position", but it is difficult to tell its corresponding position. In other words, backbone means "core". Specifically refers to the muscles and joints that constitute the core of the body, but because there is no clear definition, the scope varies from person to person.
The human trunk is the lateral and medial muscles located in the center of spine, abdominal muscles, scapula and hip joint. More simply, it refers to the human torso.
The core plays an important role in supporting the body. It is because of this core that we can stand, sit and run. And the muscles that keep posture and breathe. In fact, the core is the "behind-the-scenes forces", which play an important role in our movement.
What's the difference between internal muscle and internal muscle? Just like the trunk, it is the "internal muscle" that supports the inside of our body. Your core and inner muscles look similar, but they are completely different, so it is important to understand these differences. As the name implies, the trunk refers to the whole trunk. Starting from the spine are the muscles that support the trunk, such as the abdomen, back and buttocks.
On the other hand, intra-abdominal muscles refer to the muscles behind the body, such as oblique abdominal muscles and transverse abdominal muscles. The trunk is where the muscles face the trunk, and the intra-abdominal muscles are the depth of the muscles in the back of the body. In a broad sense, it also includes internal muscles, but it is best to consider them as completely different things.
What is the dietary effect of core training?
When it comes to core training, the first thing you expect is the effect of diet. However, the fact is that dieting is not very effective. Core training does train muscles that are important to the body, but the training itself does not burn so many calories. Low calorie consumption means that you can't burn fat, so core training can't effectively diet calories.
On the other hand, by exercising the body's intra-abdominal muscles and core movements, "intra-abdominal muscles" can increase basal metabolism. In this sense, if you receive core training, you can expect to gain a little weight.
Three benefits of core exercise 1. The waist muscles are strengthened.
For example, hungry people tend to weaken the muscles around their hips and cannot support their internal organs. For these people, if you continue to train the core, the muscle training effect around the lower back will improve your abdomen.
Improve posture
If the muscles in the center of your body are strengthened, you will be able to support your whole body and your posture will be improved. Therefore, if you improve your posture, you can expect the symptoms such as low back pain and shoulder stiffness to improve.
3. Body lines become beautiful
If you want a good figure, core training is also very effective. The trunk has an external muscle "external muscle" and an internal muscle "internal muscle". By exercising these two muscles, you can not only improve your posture, but also shape healthy and beautiful body lines.
Introduce 3 core exercises suitable for beginners! Exercise the abdomen and back.
Let me start with the core training of standard weight training.
Lie on the floor with your elbows just below your shoulders. Support your body with only your toes and forearms. At this point, the body must be in a straight line. Keep your body upright 10 second. Repeat several groups. If you are used to it, please extend the time.
Among abdominal muscles, deep muscles such as abdominal muscles, rectus abdominis, oblique abdominis and transverse abdominis are all trained with this template. Erector spinae can also train deep in the back muscles. Hips are also strong, so you can train the whole core, not just the abdomen and back.
Strengthen the abdomen and buttocks
The two main parts that need to be tightened are the abdomen and buttocks. This is an exercise for both. First crawl on all fours, lift your legs backwards for 5 seconds, and pay attention to the hip muscles. From this state, stretch your knees to the front of your chin with your abdominal muscles for 5 seconds. Perform this operation left and right 10 times. By exercising slowly, you will exercise your internal muscles, so repeat the exercise and the parts you care about will tighten.
Tighten the thigh
This core training also applies to the lower body. Because the thigh is a part of the body and has many muscles, it can focus on improving basic metabolism. It also has a hip lifting effect.
First, put your back on the yoga mat, lie on your back and lift your knees. Next, pull out your ass and lift your ass. Lift one leg to the height of the opposite knee, stretch it in a straight line and hold it for 10 second. Do this 20 times alternately left and right.
So when is the best time to do core exercises? Usually, it is best to start muscle training at night. It is said that it is best to wait for about 2 hours after eating.
Not suitable for exercising muscles in the morning.
I don't wake up in the morning, and my muscles and joints are stiff. In addition, due to the low body temperature, it may take some time to warm up. In addition, there is not enough sugar to replenish energy before breakfast, so it is not very effective to eat sugar when you are hungry.
Perfect for starting at night.
On the other hand, from night to night, the body is warm and flexible, so the training effect is very high. Muscles and joints move smoothly, and you can also use the energy in your diet.
Generally speaking, it is said that the performance of muscle training tends to improve night by night. However, in fact, it is difficult for ordinary business people to do muscle training at night. In this case, if you want to have dinner, please do it after you get home. Please start 2 hours after meals, or about 30 minutes after light meals.
Accurate core training can make your movements easy and improve the effect of sports training. In addition, there are many benefits, such as posture and body lines can be adjusted, and internal organs can work normally. Through steady and continuous core exercises, you can improve all kinds of physical problems you encounter.
Answer with a muscle. Welcome to ask me questions.