The core muscles mainly include lower back muscles, abdominal muscles and gluteus maximus. Why is this part called the core muscle group? Because it is a bridge connecting the upper and lower parts of the body, it ensures the stability of the body and provides the core of motivation and endurance for the body.
In life, many white-collar workers who have been sitting in the office for a long time often have cervical pain and backache. This is due to the lack of core muscle training, which makes it difficult for erector spinae and multifidus to support the whole back spine. In the long run, it may lead to erector spinae's disease and multifractal muscular atrophy, and the symptoms of lumbar muscle strain will become more and more serious.
Therefore, it is particularly important to build core muscle groups, which is not only a good medicine to relieve lumbar muscle strain, but also a booster for limb muscles to exert their strength effectively. So how to train the core muscle groups quickly and effectively?
1. plate support to help.
As the basic movement of abdominal muscle training, flat support is the basic skill of every bodybuilder. Plate support can effectively exercise transverse abdominal muscles, oblique abdominal muscles and anterior thigh muscles. In addition, the flat support is simple and convenient, without any instruments, and it is one of the most popular movements in abdominal muscle training. It is recommended that friends who want to practice abdominal muscles insist on doing 2~3 sets of flat plates every night until they are exhausted.
2. Arch bridge to build gluteus maximus
Arch bridge is a training method for gluteus maximus. At the beginning of the action, lie on your back, bend your legs at 90 degrees, keep your hips up, keep your back and hips up, don't touch the ground, keep breathing, keep your body high for 2~3 seconds, and slowly fall back.
3. The side body goes to the stage to help the lower back to exert force
Erector spinae in the lower back, that is, erector spinae area, is easily overlooked, but good erector spinae training can strengthen the vitality of the multifidus and the whole spine.
The sideways position on the stage can give erector spinae a powerful training. When you start training, you will lie on your side on the mat. Little friends with poor foundation can rely on the strength of arms and legs to support their bodies, still keep their shoulders and knees in a horizontal line, and try to standardize their movements in front of the mirror. Keep your shoulders and legs still, push your hips up by your waist, stay at the highest point for 2~3 seconds, and slowly fall back.
4. Alternate training of various movements to ensure the balance of strength.
In order to effectively strengthen the core muscles, friends should practice the cycle in a targeted way after understanding the core muscles. Because of the different training parts, the flat plate, arch bridge and side body on the stage can be alternately trained in three ways to ensure the balance of strength in all parts of the core muscle group.
Core muscles are an important part of the body. In order to maintain the beauty of the figure, many small partners who practice abdomen focus too much on several abdominal muscles, vest lines and mermaid lines, while ignoring the lower back and gluteal muscles. In fact, only comprehensive and balanced training of core muscles is the most responsible attitude towards your health.
As an important part of the body, the core muscle group has two important functions of keeping the body stable and transmitting strength, and it is an important organization that you can't ignore. Many friends who usually have bad sitting habits, such as hunchback and collapse, are mostly caused by poor core muscle training, so friends who haven't realized the importance of core training, take action quickly!
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