We say that this kind of person has a good talent for sports, but it is not a talent problem in more cases, because talent is special, for example, some people are suitable for running and some are suitable for gymnastics. This special sports specialty is talent.
The ability that any exercise is difficult and easy to use is called having a strong sports foundation, and the most important part of the sports foundation is a strong waist and abdomen core.
If you have a strong waist and abdomen core, then your strength, balance and coordination will increase accordingly. Because the waist and abdomen core maintains the stability of the spine and pelvis, which are the hub of the whole body strength, the waist and abdomen core determines the athletic ability.
On the other hand, if you are not easy to get in touch with any sports, it means that your waist and abdomen core strength is not strong enough. In order to improve the core strength of waist and abdomen faster, it is necessary to carry out targeted training on the core of waist and abdomen.
The following five movements can help us to lay a solid core foundation, make the core strength stronger, and make us gain a better sports foundation.
Leg lifting in sitting position is a relatively simple leg lifting action, which can be done by novices. This action allows us to integrate the initial core strength and strengthen the core control ability.
Leg-lifting in sitting position is similar to knee-bending in sitting position, but knee-bending in sitting position is the action of practicing abdominal muscles, and leg-lifting in sitting position is the core action of practice.
When sitting and lifting your legs, keep your knees as straight as possible, which will make our core integration better and our back as straight as possible.
Advanced version of sitting and lifting legs when hanging legs. Hanging legs and lifting legs will stimulate the core more strongly. If you have the ability, you can even lift your legs with one hand.
Hanging leg lifts are the same as sitting leg lifts. Try to keep your knees straight, don't bend your knees, and the higher your legs, the better.
Different from abdominal muscle training, if you are hanging your legs to practice the core, you should try to keep your body stable and not sway. When you lift your legs, your body will lean back to make better efforts.
Supine abdominal support can strengthen the core stability of our empty back, that is, the core stability of our body in supine state. This action belongs to the basic version.
When doing supine abdominal support, you need to contract the abdominal muscles as much as possible, empty the air in your stomach as much as possible, and adjust it with short and light breathing.
When doing this, we also need to keep our legs tight. If we have the ability, try to lift our hips off the ground, which can prevent the waist from being overworked.
After a period of supine abdominal support training, you can try to carry out the dragon flag movement, which is very effective for strengthening the core strength and is the core training that many street fitness players must practice.
Don't shrug your shoulders when the dragon flag is carried out, but sink your shoulder blades, so that our arms won't be pulled so hard and the burden of the dragon flag will be reduced.
The dragon flag doesn't need to be raised slowly. We can throw our legs high and then slowly fall down until we can accept them. Swing your legs with the dragon flag if you can.
The best training method for the stability of dynamic core strength is explosive training, and the most basic movement is abdominal jumping, which is the favorite of many players who practice somersault.
It doesn't matter how high you jump, but try to raise your knees to your chest. If you can hit your knees on your chest muscles every time, it means that your dynamic core strength is very strong.
Abdominal jump is difficult. When we jump in the early stage, we can hold the pole with our hands and do free abdominal jump after we are familiar with it.
In addition to the above five movements, many people will use hard pulling, swallowing and lower back to practice the core, but in comparison, these five movements are the most convenient and effective training.
At the same time, it should be noted that the core training should not adopt the centralized training method, but should adopt the decentralized training method, that is, each training is about ten minutes, but to achieve better results, it needs to be practiced every day, which can be used as a warm-up or finishing training for normal fitness.
Author: diary of Wangwang Fengshen
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