Core muscle groups refer to the important muscle groups located in the front and back of the abdomen, which surround the body and are responsible for protecting the stability of the spine, such as transverse abdominis, pelvic floor muscles and lower back muscles.
The core muscle groups include multifidus, erector spinae, quadratus lumborum, gluteal flexor, transverse abdominis, oblique abdominis, rectus abdominis, iliopsoas and other muscle groups. Balanced and strong physique and healthy physical quality can not be separated from a strong core. If you want to strengthen your core muscles, you can choose to exercise at home or go to the gym. When you finally activate the core, don't forget to keep exercising to maintain its stability.
Training method of core muscle group
Run the core exercises through all exercises.
It is far from enough to do core exercises. Only by applying the core in every exercise can the core be fully activated. If you want to find the core feeling, keep the push-up posture for 1-2 minutes. The position where you feel sore is definitely not your arm.
When you are doing push-ups and any other core-related exercise, be sure to tighten your abdomen in every movement. These are your core. The correct way to breathe is to inhale when contracting muscles and exhale when stretching muscles.
Platform entry
This action is very simple, and it can mobilize all the abdominal muscles to help you strengthen the core better. If you want to do a correct flat support, you can do push-ups first, put your legs on a fitness ball or bench, lift them to shoulder height, and slightly contract your arms. Don't lock them up, mobilize your core muscles and keep this position for one minute.
Novice 2-3 groups 1 minute, each group will be fine. If it is still difficult for you, then each group should have at least 30 seconds, or try to stick to it. If you want to challenge yourself, you can find someone to put a dumbbell piece with the right weight on your leg.
Side plate type
One side of the body clings to the ground, supporting the whole body with elbows, stacking your legs up and down, stretching your other hand upward, tightening your abdominal muscles, lifting your hips without touching the ground, and keeping your back straight and triangular with the ground. Hold this position for 30-60 seconds, then change sides and repeat 3-5 groups on each side.