It can be said that those fitness gods who can freely control their bodies can't see large muscles with the naked eye, but they don't know how much their inner ability is higher. It is the lifeline of gymnasts. Once you master it on the ground, it will appear in many different actions. If you neglect mastery in order to cut corners, your weakness will soon be exposed to more and more advanced actions. Athletes who can master the hollow will find that all other movements with stable core are extremely simple. "Jeff Tucker is an expert in cross gymnastics.

As the foundation of CrossFit, "functional exercise" has always been our concern, and it is defined as "power transfer from the core to the limbs" in the first-level training guide of CrossFit. Like any movement, when practicing hollow, we also need to transmit strength through the core. The following action variants will help you. In the hollow posture, the athlete's lumbar spine is slightly bent (hunchback) and the pelvis is tilted backward (coccyx is curled). Postures like this can improve the common hyperextension posture of athletes and help athletes learn how to maintain a more neutral relationship between the spine and pelvis.

The importance of this relationship was discussed in the previous article "Hips and Sports Performance" in CrossFit magazine, which also included more anatomical details. I will translate that article later. Just like all gymnastics movements, control should be given priority to at the beginning of practice. Every step of the exercise must be mastered in the static state, because prematurely adding dynamic factors will only lead to incomplete movements and postures. "The basic elements of gymnastics are very technical. If you don't practice in the right way, it will hinder your growth. Don't rush for success. " Tucker said.

Athletes at all levels can practice this movement with appropriate difficulty to create the necessary strength for the next movement. As a general guideline, athletes need to be able to keep the current movement for more than 20 seconds before trying the next movement, and rest between groups as needed. Hollow body-An athlete needs a body, so that his knees are close to his chest, his instep is straight, his shoulders and shoulder blades are lifted off the ground, and his hands are close to his heels.

The back waist is close to the ground, and the ribs are inclined to the core. Look at the knees, not the ceiling, because we don't want to open the chest in this position. One leg is hollow-once you master the team posture, athletes can stretch one leg. We want to create a banana-like posture, with the pelvis leaning back. In this state, athletes need to imagine that their hands are closer to the heel to keep their lower back close to the ground.