How to practice core strength? How to train core strength? What are the methods of core strength training?
There are two parts of the core muscles that need special attention.
One of them is the transverse abdominal muscle: it is the deepest of the four abdominal muscles, and its muscle fibers are transverse, so when it contracts, it compresses the internal organs like a belt to support the back. Strong transverse abdominis plays a very important role in preventing back injury and improving sports table. There is a good way to know where the abdominal muscles are deep. When laughing, the part where the lower abdomen contracts inward and vibrates is the transverse abdominal muscle. To contract the transverse abdominis muscle, you can imagine pushing the navel to the spine and pulling it inward.
In addition, the muscles in the core and the muscles in the pelvic floor are very important. These muscles are connected to the pelvic floor and consist of multiple layers of muscles. When these muscles are tightened, the pressure in the abdomen can be increased and the transverse abdominis muscle can be contracted, thus stabilizing the body. Tightening these muscles feels like going to the toilet, but you can't help it. You can imagine that the muscles at the bottom of the pelvis are like an elevator, rising from the first floor to the second floor and then to the third floor, and then slowly descending layer by layer and returning to the first floor. Through this imagination, you can effectively practice tightening these muscles.
Core stability is also very important in daily life: it can maintain body posture and prevent injuries when carrying heavy objects, such as carrying heavy shopping bags or ironing clothes. Around the world, 80% of adults have experienced low back pain, which has become the main factor of missing work. Whether walking, living, sitting, playing ball or working, as long as these core muscles work normally, our spine can be kept in an ideal relative position, and the pressure on the surrounding tissues such as intervertebral discs and ligaments will be kept in a safe range. In this way, it is difficult to find us with low back pain.
10 core training method:
1. tripod with balance pad
The balance pad is a kind of plastic inflatable pad. Because there is air in it, it is difficult to stand on it stably without tightening the muscles in the core. After a period of practice, if you can stand stably, you can close your eyes, which will stimulate the proprioceptive nerves more strongly and bring more challenges to the core stability.
Squat down on one leg
Stand on one leg, bend your hips and squat, and don't let your knees exceed your toes. Make sure that the whole foot of the landing foot does not leave the ground from beginning to end. If you want to increase the difficulty, you can stand on the surface with unstable bending.
3. Ball-supported arrow squat
One leg is on the ball, the lower leg is parallel to the ground, and the other leg moves forward. Then tighten the abdomen, do the arrow squat, and pay attention to the knee joint not to exceed the toes. The hind legs should be relaxed and the knee joints should be flexed. This action can also put your legs on the flat plate, and then your front legs stand on the balance pad and do the arrow squat.
4. Squat with balance pad
Lift two balance pads, which are hip width apart. Step in the middle of the balance board. If you squat, squat with your knees on your toes, and don't bend or evert. Knees should not exceed toes, and thighs should be parallel to or slightly higher than the ground. Straighten your back and tighten your core muscles.
How to practice core strength? How to train core strength? What are the methods of core strength training?
5. Kneeling posture control balance
Kneel on the mat, one knee on the balance mat, and tighten the core muscles. Lift the other leg and the opposite arm, keep the pelvis neutral and don't tilt. Control the balance of the body, keep it for a while, and change to the other side.
6. Balance pad push-ups
Put the balance pad on the shoulder-width ground, and put your hands in the center of the balance pad to do push-ups. Keep your body in a straight line from head to toe and fall at 90 degrees to your elbow. Be careful not to exceed your elbow when you get up.
7. Fitness Ball Push-ups
Open your hands on the fitness ball and put your hands under your shoulders. Pay attention to make the stripes on the ball opposite to the direction of the hand, which can increase the friction. Reduce the risk of hand slippage. For beginners, you can use your elbow on the ball to reduce the difficulty, or spread your feet wider. Don't let your chest touch the ball when you fall down. When you get up, don't overextend your elbows and keep your body in a straight line from head to toe. Tighten your abdomen and don't collapse.
8. Kneeling ball balance
Tighten your abdomen, hold the ball with both hands, control your body stability, kneel on the ball, tighten your thighs at the same time, and cross your hands on your chest to keep balance.
9. stroke the fitness ball backwards
Put your feet on the fitness ball, and your legs are as wide as your hips. Lie on your back under the barbell bar and hold the barbell slightly wider than your shoulders. Tighten the abdomen, pull the body up to the elbow joint to form a 90-degree angle, keep the whole body in a straight line all the time, compress backwards under the shoulder strap, and don't touch the barbell bar when lifting. The controlled fall of the body is restored.
10. Balance pad balance type
Sit on the balance mat and keep your balance with tailbone support. Hold your hands on the back of your body, tighten your core muscles, slowly lift one leg, then lift the other leg and leave your hands off the ground. Keep your back straight. Keep your balance.
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The training methods of 10 core muscle groups are introduced above, which mainly stimulate muscles and nerves through unstable factors, thus improving core stability. Whether in daily life or in competitive sports, the stability of the core parts can not be ignored. As a coach, through this article, you can master some training principles of core stability, use your creativity to develop more training movements and help your members better.