Many people in the gym will practice his core, thinking that the core is to do belly rolls and develop his eight-pack abdominal muscles. Actually, it's not like this. The core includes not only your rectus abdominis, but also all the deep muscles. It is actually our core.

If you want to practice to the core, you just need to know how to make your body unstable. There are two ways. The first way is that we hold things with one hand. For example, when I hold a dumbbell for recommendation now, will my side fall over this side and the other side become loose? Therefore, I must maintain a stability here, which is a way.

The second way is to take the initiative. What is initiative? That's the way we just talked about, that is, take the initiative to do lateral bending, take the initiative to do tumbling, and take the initiative to lean back. So today's movements are actually two kinds of movements, one is active like rolling the belly, and the other is passive, so we should keep a center of gravity of the body.

Let's take a look at the passive way of the first action. In fact, as long as you bend over and support, you can practice to our core. Why? If my core doesn't exert force, my body will collapse when I am possessed, that is, my middle section. In fact, it has no support and will fall with your gravity. My body won't let it fall and lift it. At this time, my core must be started.

If this action is simple for you, then you can push with one arm and turn the four-point support into three-point support. My body also did anti-rotation. Why? If I raise my hand and don't exert myself, will my body tilt? Will it fall off? So my other side must keep my body from rotating and falling down, so the rotating block on the other side of my core is helping me start over. This is our core ability to resist flexion, extension and rotation.

Next, I will talk about initiative, just like lying on the floor and doing a belly roll. I will make my rectus abdominis exert myself and touch one side actively. For example, like the Roman chair, we can also take the initiative to do a backward stretch, which is the training method of our core strength.

Of course, you can also practice our core while practicing other weight-bearing movements. For example, when we are doing squats, your core must be tightened. Many people will choose to wear a belt. In fact, if you bring a belt to your core, it will be reduced even more because it has support. I don't recommend wearing a belt. Unless you are heavy today, you will be easily injured without it.